Brazilian recipe
Low-fat black bean and meat stew (Feijoada light caseira fácil)
Prepare an authentic Brazilian feijoada with a lighter touch. This recipe uses lean cuts of meat while maintaining the deep, traditional flavor.
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Ingredients
150 g 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, chopped
2 garlic cloves, minced
Fresh green herbs (cheiro verde), chopped 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, chopped
2 garlic cloves, minced
Fresh green herbs (cheiro verde), chopped to taste
1 tablespoon unsalted light margarine
Where to find ingredients
You can find black beans, onions, garlic, and herbs at any local fresh produce market or supermarket. Lean pork loin and salted meats (as a substitute for traditional cuts, look for cured/salted pork in specialty butcher shops) are widely available. 'Carne seca' is a specific Brazilian ingredient; if unavailable, use high-quality dried or salted beef as a 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 clean water and discard the water.
- Repeat the process of boiling and discarding the water until the meats have reached the desired salt level.
- Boil the meats again in clean water. If the water becomes fatty, place it in the freezer or refrigerator; the solidified fat on the surface can be removed with a spoon.
- Use this cooking water to cook the beans.
- In a pot, cook the black beans with the desalted meats and bay leaves until both the beans and meats are tender.
- While the beans are cooking, prepare a sauté in a non-stick pan using the light margarine.
- Add the chopped onion and sauté until translucent.
- Add the minced garlic and sauté for another minute.
- Stir the chopped green herbs into the sauté.
- Add this mixture to the pot with the beans.
- Check the salt and adjust if necessary.
- Serve the feijoada hot.
Observations
Feijoada stands as one of the most iconic dishes in Brazilian cuisine, known for its rich and savory black bean stew base combined with various meats. This 'light' version adapts the traditional recipe to be healthier by using leaner meat cuts and specific preparation techniques that reduce fat content without sacrificing the characteristic depth of flavor.
It is an excellent option for those who want to enjoy this Brazilian classic in a more wholesome way, perfect for a weekend lunch or a comforting meal. The process involves desalting the meats and slow-cooking the components together until the perfect texture is achieved.
It is an excellent option for those who want to enjoy this Brazilian classic in a more wholesome way, perfect for a weekend lunch or a comforting meal. The process involves desalting the meats and slow-cooking the components together until the perfect texture is achieved.
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