Feijoada is Brazil's quintessential stew, celebrated for its robust flavors and cultural significance. This hearty dish features black beans simmered with a medley of meats including smoked sausage, bacon, pork ribs, and beef or pork loin. Traditionally served with white rice, sautéed collard greens, and fresh orange slices, Feijoada is a comforting meal enjoyed during festive occasions and family gatherings.
Feijoada has deep roots in Brazilian cuisine, reflecting the country's diverse cultural influences. Originating in the colonial era, the dish evolved from a simple bean stew into a culinary symbol of Brazil. Initially created by enslaved Africans using leftover meats and black beans, Feijoada has since become a beloved national dish, representing unity and celebration in Brazilian culture. Its popularity extends beyond Brazil, with many variations found across Latin America.
Ingredients:
- 2 cups black beans
- 1 lb smoked sausage
- 1 lb bacon
- 1 lb pork ribs
- 1 lb beef or pork loin
- 1 onion, chopped
- 4 cloves garlic, minced
- 2 bay leaves
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
1. Soak Beans: Soak black beans overnight or for at least 8 hours. Drain and rinse.
2. Cook Beans: In a large pot, cover beans with water. Bring to a boil, then reduce heat and simmer for about 1 hour or until tender.
3. Brown Meats: In a separate pot, brown the sausage and bacon over medium heat. Remove and set aside.
4. Cook Pork: In the same pot, brown the pork ribs and beef or pork loin on all sides.
5. Sauté Aromatics: Add onion and garlic to the pot with meat and cook until translucent.
6. Combine Ingredients: Return sausage and bacon to the pot with meat. Add cooked beans and stir.
7. Season: Add bay leaves, salt, and pepper to taste.
8. Simmer: Cover and simmer over low heat for 1-2 hours, stirring occasionally.
9. Serve: Enjoy with white rice, collard greens, and orange slices.
Nutrition Value:
1. 2 cups black beans
- Calories: 440
- Carbohydrates: 74 g
- Protein: 30 g
- Fat: 1 g
- Sodium: 6 mg
- Cholesterol: 0 mg
- Vitamins: Rich in folate, vitamin B6
- Minerals: High in iron, magnesium, potassium
- Nutritional Benefit: Black beans provide a high amount of protein and fiber, which aids in digestion and helps maintain blood sugar levels.
2. 1 lb smoked sausage
- Calories: 1,100
- Carbohydrates: 8 g
- Protein: 40 g
- Fat: 92 g
- Sodium: 2,700 mg
- Cholesterol: 140 mg
- Vitamins: Contains some B vitamins
- Minerals: High in sodium, some iron
- Nutritional Benefit: Smoked sausage adds flavor and protein but is high in sodium and fat. Moderation is key for maintaining a balanced diet.
3. 1 lb bacon
- Calories: 1,680
- Carbohydrates: 0 g
- Protein: 96 g
- Fat: 144 g
- Sodium: 2,200 mg
- Cholesterol: 240 mg
- Vitamins: Contains vitamins A and B12
- Minerals: High in sodium, some iron
- Nutritional Benefit: Bacon provides protein and flavor, but it is also high in fat and sodium, which should be consumed in moderation.
4. 1 lb pork ribs
- Calories: 1,300
- Carbohydrates: 0 g
- Protein: 100 g
- Fat: 100 g
- Sodium: 600 mg
- Cholesterol: 220 mg
- Vitamins: Contains B vitamins, particularly niacin
- Minerals: Good source of iron, phosphorus
- Nutritional Benefit: Pork ribs are rich in protein and minerals but high in fat and cholesterol. Balanced consumption is recommended.
5. 1 lb beef or pork loin
- Calories: 800
- Carbohydrates: 0 g
- Protein: 80 g
- Fat: 50 g
- Sodium: 60 mg
- Cholesterol: 170 mg
- Vitamins: Contains B vitamins, particularly B12
- Minerals: High in iron, zinc
- Nutritional Benefit: Beef or pork loin provides high-quality protein and essential nutrients but should be consumed in moderation due to its fat content.
6. 1 onion, chopped
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin C
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Onions are low in calories and fat, providing antioxidants and vitamins that support immune health and reduce inflammation.
7. 4 cloves garlic, minced
- Calories: 20
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and vitamin B6
- Minerals: Provides manganese, calcium
- Nutritional Benefit: Garlic offers immune-boosting properties, has antibacterial effects, and can help reduce cholesterol levels.
8. 2 bay leaves
- Calories: 4
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin A and C
- Minerals: Provides iron and calcium
- Nutritional Benefit: Bay leaves add flavor and have antioxidants that support overall health.
9. 1 tablespoon olive oil
- Calories: 120
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin E
- Minerals: Contains small amounts of calcium and potassium
- Nutritional Benefit: Olive oil is a source of healthy monounsaturated fats and antioxidants, beneficial for heart health and reducing inflammation.
10. Salt and pepper to taste
- Salt:
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Varies (approximately 2,300 mg per teaspoon)
- Cholesterol: 0 mg
- Nutritional Benefit: Essential for flavor but should be used in moderation to avoid excessive sodium intake.
- Pepper:
- Calories: 6 per teaspoon
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin K and small amounts of vitamin C
- Minerals: Provides iron and manganese
- Nutritional Benefit: Pepper adds flavor and has antioxidant properties that can aid digestion and improve overall health.
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