Brazilian recipe
Easy Homemade Light Feijoada (Feijoada light)
Prepare a delicious, lower-fat version of the iconic Brazilian black bean stew. This recipe keeps the authentic flavors while using lean cuts of meat for a lighter take.
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Ingredients
150g black beans
100g frozen pork loin
150g salted pork loin
100g lean carne seca (cured beef)
2 bay leaves
1 medium onion, chopped
2 garlic cloves, minced
Fresh cheiro verde (parsley and spring onions), chopped to taste
1 tablespoon unsalted light margarine
100g frozen pork loin
150g salted pork loin
100g lean carne seca (cured beef)
2 bay leaves
1 medium onion, chopped
2 garlic cloves, minced
Fresh cheiro verde (parsley and spring onions), chopped to taste
1 tablespoon unsalted light margarine
Where to find ingredients
You can find black beans, pork loin, and fresh aromatics at major supermarkets across Nairobi or local markets like City Park. For the 'carne seca' (cured beef), look for specialized butcher shops or local deli counters that stock dried or salt-cured beef. If you cannot source the exact cuts, standard lean beef or pork can be used as a substitute, adjusting the salt level accordingly.
Preparation method
- Soak the black beans in water overnight.
- The next day, soak the salted meats in water, changing the water several times to draw out excess salt.
- Boil the salted meats in fresh water and discard the cooking liquid.
- Repeat the boiling and draining process until the meats have reached your desired salt level.
- Boil the meats once more in fresh water. If the broth looks greasy, chill it in the freezer or fridge; the solidified fat can then be easily skimmed off with a spoon.
- Reserve this broth to cook the black beans.
- In a large pot, simmer the black beans with the desalted meats and bay leaves until everything is tender.
- While the beans are simmering, prepare a base sauté in a non-stick frying pan using the light margarine.
- Add the chopped onion and sauté until translucent.
- Stir in the minced garlic and sauté for one more minute.
- Mix the chopped cheiro verde into the sauté base.
- Incorporate the sautéed mixture into the pot with the beans and meat.
- Taste the stew and adjust the seasoning if needed.
- Serve the feijoada piping hot.
Observations
Feijoada is widely considered the heart of Brazilian cuisine, a robust and deeply flavorful stew made with black beans and an assortment of meats. This 'light' version adapts the traditional preparation to be more wholesome, opting for leaner cuts and specific techniques to manage the fat content without sacrificing the dish's soul.
It is an excellent choice for those looking to enjoy this Brazilian classic in a balanced way, perfect for a slow weekend lunch or a hearty, comforting meal. The process centers on properly soaking the salted meats and simmering everything together until the beans and textures reach the perfect consistency.
It is an excellent choice for those looking to enjoy this Brazilian classic in a balanced way, perfect for a slow weekend lunch or a hearty, comforting meal. The process centers on properly soaking the salted meats and simmering everything together until the beans and textures reach the perfect consistency.
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