Brazilian recipe
Heart-Healthy Feijoada (Feijoada light)
Whip up a lighter version of Brazil's most iconic black bean stew. This recipe keeps all the authentic flavors while opting for leaner cuts of meat for a more wholesome meal.
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Ingredients
150 g dried black beans
100 g frozen pork loin
150 g salted pork loin
100 g lean dried beef (carne seca)
2 bay leaves
1 medium onion, finely chopped
2 garlic cloves, minced
Fresh chopped 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 dried beef (carne seca)
2 bay leaves
1 medium onion, finely chopped
2 garlic cloves, minced
Fresh chopped parsley and spring onions (cheiro verde), to taste
1 tablespoon unsalted light margarine
Where to find ingredients
You can find dried black beans and specialized cuts like carne seca at local wet markets or the international section of major supermarkets like FairPrice or Cold Storage. For fresh herbs, visit the produce aisle of any local supermarket or neighborhood grocer.
Preparation method
- Soak the black beans in water overnight.
- The next day, soak the salted meats in cold 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 salt level.
- Boil the meats once more in clean water. If the broth appears greasy, chill it in the freezer or refrigerator; the solidified fat can then be easily skimmed off with a spoon.
- Reserve this broth to use as the base for cooking the beans.
- In a large pot, combine the black beans, the desalinated meats, and the bay leaves, simmering until both the beans and meats are tender.
- While the beans are cooking, prepare the aromatic base in a non-stick skillet using the light margarine.
- Add the chopped onion to the skillet and sauté until translucent.
- Stir in the minced garlic and sauté for another minute until fragrant.
- Mix the chopped cheiro verde into the skillet.
- Incorporate the sautéed mixture into the pot of beans.
- Taste the stew and adjust the seasoning if necessary.
- Serve the feijoada while hot.
Observations
Feijoada stands as the most representative dish of Brazilian cuisine, a rich and hearty black bean stew traditionally cooked with a variety of salted and smoked pork cuts. This 'light' rendition adapts the classic method to suit a more health-conscious lifestyle, utilizing leaner meats and specific techniques to minimize excess fat without sacrificing the dish’s deep, savory character. It is an excellent choice for a comforting weekend lunch, offering the soul-warming essence of the original while remaining mindful of ingredients. The preparation process centers on properly desalinating the meats and slow-cooking the beans until they reach a perfectly creamy consistency.
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