Brazilian recipe
Healthy Homemade Feijoada (Feijoada light)
Whip up a flavourful Brazilian black bean stew with less fat. A simplified take on the classic dish using lean meat cuts without losing that signature, authentic taste.
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Ingredients
150g black beans
100g frozen pork loin
150g salted pork loin
100g lean carne seca
2 bay leaves
1 medium onion, finely chopped
2 garlic cloves, minced
Fresh cheiro verde, chopped to taste
1 tablespoon unsalted light margarine
100g frozen pork loin
150g salted pork loin
100g lean carne seca
2 bay leaves
1 medium onion, finely chopped
2 garlic cloves, minced
Fresh cheiro verde, chopped to taste
1 tablespoon unsalted light margarine
Where to find ingredients
Find black beans and fresh produce at local neighborhood markets or major supermarkets in areas like Lagos or Abuja. For carne seca, check the specialized butchery counters or artisanal delicatessen sections. As a substitute, lean beef can be used if authentic dried meat is unavailable.
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 the excess salt.
- Boil the salted meats in fresh water, then drain and discard the water.
- Repeat the boiling and discarding process until the meat reaches your preferred salt level.
- Boil the meats once more in fresh water. If the water appears greasy, place it in the freezer or fridge; once the fat solidifies on the surface, skim it off with a spoon.
- Retain this cooking liquid to simmer the black beans.
- In a heavy-bottomed pot, combine the black beans, prepared meats, and bay leaves, cooking until both beans and meat are tender.
- While the beans cook, 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 cook for one additional minute.
- Mix in the chopped cheiro verde to the sautéed base.
- Add this aromatic mixture to the main pot with the beans and meat.
- Taste the stew and adjust the seasoning if necessary.
- Serve the feijoada while piping hot.
Observations
Feijoada stands as the most iconic dish in Brazilian gastronomy, a rich, hearty stew of black beans simmered with various cuts of meat. This 'light' version updates the traditional recipe to be a healthier alternative by incorporating leaner proteins and techniques that significantly reduce fat content, all while maintaining the bold, authentic profile that defines the dish.
It is an excellent choice for those looking to enjoy this Brazilian classic in a more mindful way, perfect for a relaxed weekend lunch or a soul-warming meal. The preparation requires desalting the meats and slow-cooking the components together until the stew reaches the ideal, thick consistency.
It is an excellent choice for those looking to enjoy this Brazilian classic in a more mindful way, perfect for a relaxed weekend lunch or a soul-warming meal. The preparation requires desalting the meats and slow-cooking the components together until the stew reaches the ideal, thick consistency.
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