Brazilian recipe
Healthy Homemade Feijoada (Feijoada light)
Enjoy this lighter take on a classic Brazilian stew. A balanced recipe using lean cuts while preserving the authentic, hearty flavors of a traditional feijoada.
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Ingredients
150 g black beans
100 g frozen pork loin
150 g salted pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, finely chopped
2 cloves garlic, minced
Fresh parsley and spring onions (cheiro verde) to taste
1 tablespoon unsalted light margarine
100 g frozen pork loin
150 g salted pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, finely chopped
2 cloves garlic, minced
Fresh parsley and spring onions (cheiro verde) to taste
1 tablespoon unsalted light margarine
Where to find ingredients
You can find black beans, fresh onions, garlic, and herbs at local markets or supermarkets like Shoprite or People's Supermarket. For the salted meats and carne seca, check the butchery counter at specialized local grocers. If you cannot find carne seca, lean beef brisket is a suitable substitute.
Preparation method
- Soak the black beans in water overnight.
- The next day, soak the salted meats in 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 again in fresh water. If the water appears greasy, place it in the freezer or refrigerator; the solidified fat on the surface can then be easily removed with a spoon.
- Use this cooking liquid to boil the beans.
- In a large pot, simmer 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 sauté 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 sauté for another minute.
- Mix the chopped fresh herbs into the sautéed mixture.
- Incorporate this seasoned mixture into the pot with the beans.
- Check the seasoning and adjust the salt if necessary.
- Serve the feijoada while steaming hot.
Observations
Feijoada stands as a cornerstone of Brazilian cuisine, renowned for its rich and savory profile featuring black beans and an assortment of meats. This 'light' variation reimagines the classic preparation, focusing on leaner cuts and specific techniques to minimize fat content without sacrificing any of the iconic depth of flavor.
It is an excellent choice for those seeking to enjoy this beloved staple in a more health-conscious way, perfect for a cozy weekend lunch or a soul-warming meal. The process involves properly desalinating the cured meats and slow-cooking the components together until they reach a perfect, tender consistency.
It is an excellent choice for those seeking to enjoy this beloved staple in a more health-conscious way, perfect for a cozy weekend lunch or a soul-warming meal. The process involves properly desalinating the cured meats and slow-cooking the components together until they reach a perfect, tender consistency.
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