Low Fat Feijoada
Indulge in a lighter twist on Brazil's beloved national dish with this Low Fat Feijoada recipe! Packed with bold flavors yet low in fat, this healthier version replaces traditional fatty cuts with lean pork tenderloin and smoked turkey sausage while retaining all the hearty, comforting goodness of the original. Black beans simmered with aromatic spices like smoked paprika, cumin, and bay leaves create a rich and savory base, enhanced by the tangy brightness of fresh lemon juice. This feijoada is slow-cooked to perfection, ensuring tender beans and a deeply layered flavor in every bite. Ready in just a few simple steps, it’s the perfect guilt-free comfort food to serve alongside rice or steamed greens, finished with a sprinkle of fresh cilantro for a vibrant, herbaceous touch. Ideal for gluten-free diets and packed with protein, this low-fat feijoada makes a satisfying meal for any occasion!
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Recipe Information
Ingredients
- 500 grams dried black beans
- 2 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 300 grams lean pork tenderloin
- 200 grams smoked turkey sausage
- 2 bay leaves
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 0.5 teaspoon red pepper flakes
- 1 large carrot
- 1 liter low sodium chicken broth
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup cilantro
Instructions
Rinse the dried black beans under cold water. Place them in a large bowl and cover with plenty of water. Let them soak overnight or for at least 8 hours. Drain the beans and set aside.
In a large heavy pot or Dutch oven, heat the olive oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic and cook for another 2 minutes, stirring constantly to prevent burning.
Cut the lean pork tenderloin and smoked turkey sausage into bite-sized pieces. Add them to the pot, cooking until they are lightly browned on all sides.
Stir in the drained black beans, bay leaves, smoked paprika, cumin, and red pepper flakes, ensuring the spices coat the meat and beans evenly.
Peel and slice the carrot into rounds, then add it to the pot, stirring to combine.
Pour in the low-sodium chicken broth. Bring the mixture to a boil, then reduce the heat to low, covering the pot and letting it simmer for about 2 to 3 hours, or until the beans are tender and the flavors meld together.
Check the pot occasionally, stirring and adding more chicken broth or water if necessary to keep the mixture from drying out.
Once the beans are cooked and everything is tender, remove the pot from heat. Stir in the lemon juice, salt, and black pepper, adjusting seasoning to taste.
Serve hot, garnished with freshly chopped cilantro, along with rice or steamed collard greens, if desired.
Nutrition Facts
Calories |
1901 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.4 g | 76% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 304 mg | 101% | |
| Sodium | 7630 mg | 332% | |
| Total Carbohydrate | 163.6 g | 59% | |
| Dietary Fiber | 50.5 g | 180% | |
| Total Sugars | 19.4 g | ||
| Protein | 176.6 g | 353% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 411 mg | 32% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 5246 mg | 112% | |
*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.
