Moderate nutritional value
Brazilian stew of black beans with smoked sausage, pork and bacon.
Feijoada is Brazil's best-known stew: black beans simmered for hours with smoked pork sausage, pork ribs, bacon, onion, garlic and bay leaves until thick and dark. A 350 g bowl of the stew has about 530 kcal, 27 g protein and 15 g fiber, but also 28 g fat and close to 900 mg of sodium from the cured meats. Serve it with collard greens and orange slices, as in Brazil, and keep the rice to a modest scoop.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.6g | 13.6% |
| Fat | 8.1g | 11.6% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 3.6g | Estimate |
| Fiber | 4.2g | 16.8% |
| Water | 70g | 2.8% |
| Calories | 152 | 6.8% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.57 | g | 12.8% |
| Monounsaturated | 3.04 | g | 12.2% |
| Polyunsaturated | 1.48 | g | 11.4% |
| Omega-3 | 0.444 | g | Estimate |
| Omega-6 | 1.036 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
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 | 0.53 | mg |
| Vitamin E | 0.16 | mg |
| Selenium | 5.88 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.545 | mcg | 0.1% |
| vitamin B1 | 0.183 | mg | 15.3% |
| vitamin B2 | 0.076 | mg | 5.8% |
| vitamin B3 | 1.18 | mg | 7.4% |
| vitamin B6 | 0.124 | mg | 7.3% |
| vitamin B9 | 57.7 | mcg | 14.4% |
| vitamin B12 | 0.125 | mcg | 5.2% |
| vitamin C | 0.528 | mg | 0.6% |
| vitamin D | 0.334 (13 IU) | mcg | 2.2% |
| vitamin E | 0.157 | mg | 1.0% |
| vitamin K | 1.92 | mcg | 1.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28.9 | mg | 2.9% |
| iron | 1.12 | mg | 6.2% |
| magnesium | 35.6 | mg | 8.9% |
| phosphorus | 107 | mg | 15.3% |
| potassium | 372 | mg | 14.3% |
| sodium | 308 | mg | 13.4% |
| zinc | 1.13 | mg | 10.3% |
| copper | 0.188 | mg | 20.9% |
| manganese | 0.224 | mg | 9.7% |
| selenium | 5.88 | mcg | 10.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 261 | mg | 37.3% | 178% |
| Isoleucine | 348 | mg | 24.9% | 127% |
| Leucine | 616 | mg | 22.6% | 110% |
| Lysine | 599 | mg | 28.5% | 136% |
| Methionine | 241 | mg | 23.0% | 114% |
| Phenylalanine | 611 | mg | 34.9% | 163% |
| Threonine | 326 | mg | 31.0% | 142% |
| Tryptophan | 87 | mg | 31.1% | 144% |
| Valine | 393 | mg | 21.6% | 107% |
Values per 100 g
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Soak the beans overnight in plenty of cold water, then drain and rinse them.
Put the beans, ribs and bay leaves in a large pot with the water, bring to a boil and simmer partly covered for 60 minutes.
Meanwhile, fry the bacon in the oil in a frying pan over medium heat for 5-6 minutes until the fat runs, then add the sausage and brown it for 5 minutes.
Add the onions and garlic to the frying pan and cook for 5 minutes until soft.
Stir everything from the frying pan into the beans and simmer for another 60-90 minutes, stirring from time to time, until the beans are very soft and the broth is thick.
Mash a ladle of beans against the side of the pot to thicken the stew, then season with salt and pepper.
Remove the bay leaves and serve with white rice, sauteed collard greens, farofa and orange slices.