Brazilian recipe
Heart-Healthy Black Bean Stew (Feijoada light)
Enjoy the deep, iconic flavors of Brazil’s national dish with this leaner version, featuring trimmed cuts of meat and a lighter touch.
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Ingredients
150 g black beans
100 g frozen pork loin
150 g salted pork loin (lombo salgado)
100 g lean dried salted beef (carne seca)
2 bay leaves
1 medium onion, finely diced
2 garlic cloves, minced
Fresh parsley and scallions (cheiro-verde), chopped to taste
1 tbsp unsalted light margarine
100 g frozen pork loin
150 g salted pork loin (lombo salgado)
100 g lean dried salted beef (carne seca)
2 bay leaves
1 medium onion, finely diced
2 garlic cloves, minced
Fresh parsley and scallions (cheiro-verde), chopped to taste
1 tbsp unsalted light margarine
Where to find ingredients
You can find black beans, fresh herbs, and basic aromatics at local island markets or general grocery stores. The specific salted meats, such as carne seca and lombo salgado, are cultural staples often found at specialty shops or imported goods grocers. If unavailable, lean cuts of pork or beef jerky can serve as suitable substitutes for the traditional salted versions.
Preparation method
- Soak the black beans in water overnight.
- The following day, soak the salted meats in cold water, changing the water several times.
- Boil the salted meats in fresh water and discard the liquid.
- Repeat the boiling and discarding process until the salt content of the meats is reduced to your preference.
- Boil the meats in fresh water one final time. If the surface becomes oily, refrigerate or freeze the pot briefly; the solidified fat can then be easily skimmed off with a spoon.
- Reserve this cooking liquid to use as the base for the beans.
- In a large pot, combine the black beans with the pre-boiled meats and bay leaves, cooking until both the beans and meats are tender.
- While the beans are simmering, prepare the aromatics in a non-stick skillet with the light margarine.
- Sauté the onion in the pan until it turns translucent.
- Add the minced garlic and cook for another minute.
- Stir in the chopped fresh parsley and scallions.
- Incorporate this fragrant mixture into the main bean pot.
- Taste the stew and adjust the seasoning if necessary.
- Serve the feijoada hot.
Observations
Feijoada stands as the ultimate centerpiece of Brazilian home cooking—a rich, aromatic black bean stew traditionally prepared with a variety of cured and salted meats. This lighter interpretation adapts the classic method by selecting leaner cuts and employing careful preparation techniques to reduce fat content without sacrificing the depth and soulful flavor that define the dish. It serves as an excellent choice for a weekend gathering or a nourishing, comforting meal. The process centers on properly soaking and pre-boiling the salted meats to balance the salinity, followed by a slow simmer until the beans achieve a perfect, creamy consistency.
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