Brazilian recipe
Healthy Homemade Black Bean Stew (Feijoada light)
Whip up a lighter version of this iconic Brazilian stew. A straightforward, wholesome recipe using lean meat cuts without sacrificing that signature deep flavor.
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Ingredients
150 g black beans
100 g frozen pork loin
150 g salt-cured pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, diced
2 garlic cloves, minced
Fresh cheiro verde, chopped to taste
1 tbsp unsalted light margarine
100 g frozen pork loin
150 g salt-cured pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, diced
2 garlic cloves, minced
Fresh cheiro verde, chopped to taste
1 tbsp unsalted light margarine
Where to find ingredients
You can find black beans, fresh onions, garlic, and herbs at local Gambian markets or larger grocery stores in Banjul. For the specialized Brazilian ingredients like carne seca and salt-cured pork loin (lombo salgado), look for high-end international food importers or specialty butcher shops; if unavailable, lean dried beef and lightly salted pork loin serve as suitable substitutes.
Preparation method
- Soak the black beans in water overnight.
- The following day, soak the salt-cured meats in water, changing the water several times.
- Boil the cured meats in fresh water and discard the liquid.
- Repeat the boiling and discarding process until the salt content of the meats is reduced.
- Boil the meats again in fresh water. If the cooking liquid becomes greasy, place it in the freezer or fridge; the solidified fat can be easily skimmed off the surface with a spoon.
- Use this degreased cooking liquid to simmer the beans.
- In a large pot, cook the black beans together with the desalinated meats and bay leaves until both the beans and meats are tender.
- While the beans are simmering, prepare a base seasoning in a non-stick frying pan using the light margarine.
- Add the diced onion and sauté until translucent.
- Add the minced garlic and sauté for another minute.
- Stir the fresh chopped cheiro verde into the sautéed mixture.
- Add this prepared seasoning mixture into the pot of beans.
- Taste and adjust the salt levels if necessary.
- Serve the feijoada while hot.
Observations
Feijoada is widely regarded as the cornerstone of Brazilian soul food, a rich and hearty black bean stew simmered with a variety of meats. This 'light' variation updates the traditional classic to be more figure-friendly, prioritizing leaner meat cuts and preparation techniques that minimize excess fat while maintaining the authentic, robust flavor profile.
It is an excellent choice for those wanting to enjoy this cultural staple in a more mindful way, perfect for a slow weekend lunch or a deeply comforting dinner. The preparation involves carefully desalting the cured meats and slow-cooking the components together until the textures reach a perfect, tender consistency.
It is an excellent choice for those wanting to enjoy this cultural staple in a more mindful way, perfect for a slow weekend lunch or a deeply comforting dinner. The preparation involves carefully desalting the cured meats and slow-cooking the components together until the textures reach a perfect, tender consistency.
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