Feijoada (Pork Stew)

1 Reviews
100% would make this recipe again

Often considered as a national dish of Brazil, this strongly-flavoured stew is traditionally prepared with black beans and a variety of salted pork and beef products, and served with "farofa" (toasted cassava flour). This version is much simpler, less greasy, and also much healthier.

Soaking : 8 h Preparation : 15 min Cooking : 2 h 30 min
340 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

Ingredients

1 cup black beans (dried) 200 g
1.8 kg pork shoulder, with bone, rind removed
3 tbsp olive oil 45 mL
2 onions, chopped 400 g
2 cloves garlic, finely chopped
3 slices bacon, chopped 60 g
1 dried chili peppers, finely chopped 0.4 g
2 tbsp white vinegar 30 mL
2 cups water, enough to cover 500 mL
2 bay leaf 0.4 g
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]

Before you start

The beans must be soaked in water overnight.

Method

  1. Soak the beans overnight in a large bowl. In the morning, drain the water and set beans aside.
  2. Debone the meat then cut it into large cubes. Keep the bone.
  3. Heat half of the oil in a heavy-based pan with a fitted lid. Add the meat pieces and bone, then sauté until golden-coloured, about 6-8 min. Season with a little salt and pepper, then set aside on a plate.
  4. Add half the onions and garlic to the pan with the bacon, then sauté about 3 min, with stirring. Put the meat and bone back into the pan. Add the beans, bay leaves and vinegar. Cover with just enough water to cover. Bring to a boil and reduce the heat to a low simmer. Cover and cook for about 2 h 30 min, or until the beans are very soft and the meat is tender.
  5. Using a slotted spoon, take about one cup of beans out of the pan. In a small pan, fry the beans in the remaining oil together with the remaining onions and garlic. Take the pan off the heat then crush the beans, using a fork or a wooden spoon. Add this mixture to the feijoada to thicken the sauce. Serve.

Nutrition Facts Table

per 1 serving (200g)

Amount

% Daily Value

Calories

340

Fat

14 g

22 %

Saturated 4.1 g
+ Trans 0 g

20 %

Cholesterol

90 mg

Sodium

140 mg

6 %

Carbohydrate

20 g

7 %

Fibre

5 g

21 %

Sugars

2 g

Protein

32 g

Vitamin A

0 %

Vitamin C

6 %

Calcium

3 %

Iron

22 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Source of  :
Copper, Pantothenic Acid, Vitamin D, Vitamin E
Good source of  :
Fibre, Iron, Manganese, Vitamin B2, Vitamin B6
Excellent source of  :
Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Meat and Alternatives 4
Fats 3

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Pork | Main courses/Entrées | High Iron | High Fibre | Diabetes-friendly | Braise/Stew | South American