Brazilian recipe
Lighter homemade feijoada (Feijoada light)
Enjoy this classic Brazilian black bean stew with a leaner profile. A simple, wholesome recipe using quality, low-fat cuts without losing that deep, authentic flavour.
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Ingredients
150g black beans
100g frozen pork loin
150g salt-cured pork loin
100g lean dried beef (carne seca)
2 bay leaves
1 medium onion, finely chopped
2 garlic cloves, minced
Fresh parsley and spring onions, finely chopped, to taste
1 tbsp unsalted light margarine
100g frozen pork loin
150g salt-cured pork loin
100g lean dried beef (carne seca)
2 bay leaves
1 medium onion, finely chopped
2 garlic cloves, minced
Fresh parsley and spring onions, finely chopped, to taste
1 tbsp unsalted light margarine
Where to find ingredients
You can find black beans and dried beef (carne seca) in international sections of major supermarkets or independent Latin American grocers across the UK. For the lean loin, ask your local butcher for high-quality, trimmed cuts to keep the fat content low.
Preparation method
- Soak the black beans in water overnight.
- The following day, soak the salt-cured meats in water, changing the water several times to draw out the excess salt.
- Boil the salted meats in fresh water and discard the cooking liquid.
- Repeat the boiling and discarding process until the meats reach your preferred level of saltiness.
- Boil the meats again in fresh water. If the liquid appears greasy, chill it in the freezer or fridge; you can then easily skim off the solidified fat from the surface with a spoon.
- Use this degreased cooking liquid to cook the black beans.
- In a large pot, simmer the black beans together with the prepped meats and bay leaves until both the beans and the meat are tender.
- While the beans are simmering, prepare the base in a non-stick frying pan using the light margarine.
- Add the chopped onion to the pan and sauté until translucent.
- Stir in the minced garlic and cook for a further minute.
- Fold the chopped fresh herbs into the sautéed mixture.
- Add this seasoned base to the main pot with the beans and meat.
- Taste the stew, adjust the seasoning if necessary, and remove from the heat.
- Serve the feijoada piping hot.
Observations
Feijoada is undeniably the most iconic dish in Brazilian cuisine, a rich and hearty stew featuring black beans and a variety of slow-cooked meats. This 'light' adaptation refines the traditional recipe by selecting leaner cuts and using techniques that effectively reduce fat content while preserving the depth of flavour that makes this dish so special.
It is a fantastic option for anyone looking to enjoy this comforting Brazilian staple in a healthier way, making it perfect for a relaxed weekend lunch or a soul-warming meal. The preparation involves carefully de-salting the cured meats and simmering the ingredients together until the beans reach a velvety, tender consistency.
It is a fantastic option for anyone looking to enjoy this comforting Brazilian staple in a healthier way, making it perfect for a relaxed weekend lunch or a soul-warming meal. The preparation involves carefully de-salting the cured meats and simmering the ingredients together until the beans reach a velvety, tender consistency.
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