Brazilian recipe
Simple Lean Feijoada (Feijoada light)
Master a leaner version of Brazil’s most iconic stew. This recipe uses extra-lean cuts to achieve that deep, authentic flavor while keeping the meal light.
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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, diced
2 garlic cloves, minced
Fresh cheiro verde, finely chopped, to taste
1 tbsp salt-free light margarine
100 g frozen pork loin
150 g salted pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, diced
2 garlic cloves, minced
Fresh cheiro verde, finely chopped, to taste
1 tbsp salt-free light margarine
Where to find ingredients
Find black beans and staples at local Eswatini supermarkets. For the carne seca and salted pork loin, check specialized butchery counters or the international sections of larger grocery stores. If specific Brazilian dried meats are unavailable, you may substitute them with high-quality lean beef jerky or lightly cured beef as a substitute, though the authentic flavor relies on the traditional prep.
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 meat reaches a balanced salt level.
- Boil the meats again in fresh water. If the water looks fatty, chill it in the freezer or fridge; the solidified fat can then be easily skimmed off with a spoon.
- Use this flavorful, degreased cooking water to boil the beans.
- In a large pot, simmer the black beans with the desalinated meats and bay leaves until everything is tender.
- While the beans are simmering, prepare a base sauté 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.
- Add the chopped cheiro verde to the base sauté.
- Pour this sauté mixture into the main bean pot.
- Taste the stew and adjust the salt if necessary.
- Serve the feijoada hot.
Observations
Feijoada stands as the undisputed center of Brazilian culinary culture—a hearty, soul-warming black bean stew traditionally packed with a variety of meats. This 'light' interpretation redefines the classic by utilizing leaner pork and beef cuts, alongside careful preparation techniques to reduce the fat content without sacrificing the dish's signature depth.
It serves as an excellent choice for those looking to enjoy this authentic Brazilian staple in a healthier way, perfect for a slow-cooked weekend lunch or a comforting family meal. The process centers on properly desalinating the meats and slow-simmering the ingredients until the beans and textures reach their perfect, velvety consistency.
It serves as an excellent choice for those looking to enjoy this authentic Brazilian staple in a healthier way, perfect for a slow-cooked weekend lunch or a comforting family meal. The process centers on properly desalinating the meats and slow-simmering the ingredients until the beans and textures reach their perfect, velvety consistency.
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