Bean Stew
Exceptional nutritional value
Brazilian beans stewed in their broth with bacon, onion and garlic.
Feijao is the everyday Brazilian bean stew: carioca or black beans pressure-cooked until soft, then simmered with bacon, onion and garlic fried in a little oil until the broth thickens, and served over white rice. A 200 g ladle has about 175 kcal, 9 g protein, 6 g fiber and under 5 g fat. Leaving out the bacon keeps it vegetarian with little change in protein.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.5g | 8.0% |
| Fat | 2.4g | 3.4% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 4.9g | Estimate |
| Fiber | 2.9g | 11.6% |
| Water | 80g | 3.2% |
| Calories | 88 | 3.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.56 | g | 2.8% |
| Monounsaturated | 1.13 | g | 4.5% |
| Polyunsaturated | 0.51 | g | 3.9% |
| Omega-3 | 0.153 | g | Estimate |
| Omega-6 | 0.357 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.14 | mg |
| Vitamin E | 0.18 | mg |
| Selenium | 5.89 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.4 | mcg | 0.0% |
| vitamin B1 | 0.107 | mg | 8.9% |
| vitamin B2 | 0.037 | mg | 2.8% |
| vitamin B3 | 0.315 | mg | 2.0% |
| vitamin B6 | 0.085 | mg | 5.0% |
| vitamin B9 | 67.2 | mcg | 16.8% |
| vitamin B12 | 0.015 | mcg | 0.6% |
| vitamin C | 1.14 | mg | 1.3% |
| vitamin D | 0.013 (1 IU) | mcg | 0.1% |
| vitamin E | 0.177 | mg | 1.2% |
| vitamin K | 1.46 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 26.4 | mg | 2.6% |
| iron | 0.966 | mg | 5.4% |
| magnesium | 33.9 | mg | 8.5% |
| phosphorus | 83.2 | mg | 11.9% |
| potassium | 272 | mg | 10.5% |
| sodium | 242 | mg | 10.5% |
| zinc | 0.482 | mg | 4.4% |
| copper | 0.176 | mg | 19.6% |
| manganese | 0.231 | mg | 10.0% |
| selenium | 5.89 | mcg | 10.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 122 | mg | 17.4% | 130% |
| Isoleucine | 183 | mg | 13.1% | 104% |
| Leucine | 326 | mg | 11.9% | 91% |
| Lysine | 293 | mg | 14.0% | 104% |
| Methionine limiting | 101 | mg | 9.6% | 75% |
| Phenylalanine | 319 | mg | 18.2% | 133% |
| Threonine | 170 | mg | 16.2% | 116% |
| Tryptophan | 50 | mg | 17.9% | 130% |
| Valine | 208 | mg | 11.4% | 89% |
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Recipe
See full recipeIngredients
- Dried carioca or pinto beans, soaked overnight 300 g
- Water 1.4 liters
- Bacon, diced 60 g
- Vegetable oil 1 tbsp
- Onion, finely chopped 1 medium (120 g)
- Garlic, crushed 3 cloves (12 g)
- Bay leaves 2
- Salt 1.5 tsp (9 g)
Instructions
- 1
Drain the soaked beans, put them in a pressure cooker with 1.4 liters of fresh water and the bay leaves, and cook for 30-35 minutes after the valve starts to hiss.
- 2
Let the pressure drop on its own and check that the beans are very soft; if not, cook them a few minutes more.
- 3
In a frying pan, fry the bacon in the oil over medium heat for 5 minutes until the fat runs and the bacon is golden.
- 4
Add the onion and fry for 5 minutes, then add the garlic and salt and fry for 1 minute more.
- 5
Add two ladles of the beans with their broth to the pan, mash them roughly with a spoon and pour everything back into the pot.
- 6
Simmer uncovered over low heat for 15 minutes, stirring now and then, until the broth thickens; taste for salt and remove the bay leaves.
- 7
Serve hot over white rice, the everyday Brazilian arroz com feijao.