Feijoada

Moderate nutritional value

Brazilian stew of black beans with smoked sausage, pork and bacon.

Feijoada — photo 1

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.

Macronutrients Distribution

Protein: 7.6g (27.4%)
Fat: 8.1g (29.2%)
Carbs: 12g (43.3%)
Fiber: 4.2g

Basic Nutritional Info

NutrientValueDV
Protein7.6g13.6%
Fat8.1g11.6%
Carbs12g4.0%
Simple Sugars4.2gEstimate
Complex Carbs3.6gEstimate
Fiber4.2g16.8%
Water70g2.8%
Calories1526.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.57g12.8%
Monounsaturated3.04g12.2%
Polyunsaturated1.48g11.4%
Omega-30.444gEstimate
Omega-61.036gEstimate
Trans0.06g3.0%

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.

CompoundAmountUnit
Vitamin C0.53mg
Vitamin E0.16mg
Selenium5.88mcg

Vitamins

VitaminAmountUnitDV
vitamin A0.545mcg0.1%
vitamin B10.183mg15.3%
vitamin B20.076mg5.8%
vitamin B31.18mg7.4%
vitamin B60.124mg7.3%
vitamin B957.7mcg14.4%
vitamin B120.125mcg5.2%
vitamin C0.528mg0.6%
vitamin D0.334 (13 IU)mcg2.2%
vitamin E0.157mg1.0%
vitamin K1.92mcg1.6%

Minerals

MineralAmountUnitDV
calcium28.9mg2.9%
iron1.12mg6.2%
magnesium35.6mg8.9%
phosphorus107mg15.3%
potassium372mg14.3%
sodium308mg13.4%
zinc1.13mg10.3%
copper0.188mg20.9%
manganese0.224mg9.7%
selenium5.88mcg10.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 261mg37.3%178%
Isoleucine 348mg24.9%127%
Leucine 616mg22.6%110%
Lysine 599mg28.5%136%
Methionine 241mg23.0%114%
Phenylalanine 611mg34.9%163%
Threonine 326mg31.0%142%
Tryptophan 87mg31.1%144%
Valine 393mg21.6%107%

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Main Difficulty: Medium Servings: 8 Total: 170 min

Ingredients

  • Dried black beans 500 g
  • Smoked pork ribs, cut into pieces 400 g
  • Bay leaves 3
  • Water 2.5 l
  • Bacon, diced 150 g
  • Vegetable oil 1 tbsp
  • Smoked pork sausage (linguica or paio), sliced 300 g
  • Onions, chopped 2 medium (250 g)
  • Garlic, minced 6 cloves
  • Salt to taste
  • Black pepper to taste
Prep
20 min
Cook
150 min

Instructions

  1. 1

    Soak the beans overnight in plenty of cold water, then drain and rinse them.

  2. 2

    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.

  3. 3

    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.

  4. 4

    Add the onions and garlic to the frying pan and cook for 5 minutes until soft.

  5. 5

    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.

  6. 6

    Mash a ladle of beans against the side of the pot to thicken the stew, then season with salt and pepper.

  7. 7

    Remove the bay leaves and serve with white rice, sauteed collard greens, farofa and orange slices.