Heart-Healthy Feijoada
Experience the comforting flavors of Brazil with this heart-healthy feijoada, a lighter twist on the traditional black bean stew. Packed with protein from tender skinless chicken breast and lean turkey sausage, this recipe swaps out heavier meats for wholesome ingredients while retaining its signature rich and smoky taste. Nutrient-dense black beans, vibrant collard greens, and a fragrant blend of spices like cumin and cayenne pepper combine to create a deeply satisfying dish. Simmered with low-sodium chicken broth and fresh vegetables, this hearty stew is as nutritious as it is delicious. Ready in under two hours and perfect for meal prep, this guilt-free feijoada is an ideal choice for a wholesome family dinner or as part of a balanced diet. Garnish with freshly chopped parsley for a pop of color and flavor, and savor every spoonful of this nourishing Brazilian classic!
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Recipe Information
Ingredients
- 500 g Black beans
- 2 tbsp Olive oil
- 1 medium Onion, chopped
- 4 cloves Garlic cloves, minced
- 300 g Skinless chicken breast, chopped
- 200 g Turkey sausage, sliced
- 2 pieces Bay leaves
- 1 tsp Cumin powder
- 0.5 tsp Cayenne pepper
- 2 medium Tomato, diced
- 1 medium Red bell pepper, chopped
- 200 g Collard greens, chopped
- 500 ml Low-sodium chicken broth
- 1 tsp Black pepper
- 0.5 tsp Salt
- 2 tbsp Fresh parsley, chopped
Instructions
Rinse the black beans under cold water and soak them overnight. Drain them before use.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until onions are translucent, about 5 minutes.
Add chopped skinless chicken breast and turkey sausage to the pot. Cook until the chicken is browned and the sausage is slightly caramelized, about 8 minutes.
Add bay leaves, cumin powder, and cayenne pepper to the pot. Stir to combine.
Add the diced tomatoes and chopped red bell pepper, stirring to integrate the flavors.
Pour in the drained black beans and low-sodium chicken broth. Stir well.
Season with black pepper and salt as needed. Bring the mixture to a boil.
Reduce the heat to low and cover the pot. Let it simmer for about 60 minutes or until the beans are tender.
In the final 10 minutes of cooking, add the chopped collard greens to the pot. Stir gently to incorporate.
Remove the bay leaves before serving.
Garnish with freshly chopped parsley before serving. Enjoy your heart-healthy feijoada!
Nutrition Facts
Calories |
1293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 140 mg | 47% | |
| Sodium | 4690 mg | 204% | |
| Total Carbohydrate | 129.3 g | 47% | |
| Dietary Fiber | 44.7 g | 160% | |
| Total Sugars | 24.2 g | ||
| Protein | 71.8 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 869 mg | 67% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2039 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
