Low Sodium Feijoada
Transform a Brazilian culinary classic into a heart-healthy sensation with this Low Sodium Feijoada! This flavorful stew showcases tender black beans simmered in a richly spiced broth, accompanied by lean pork shoulder and smoky turkey sausage for a lighter twist on tradition. By using low sodium soy sauce and broth, this dish maintains its robust taste while prioritizing your dietary needs. A hint of fresh orange juice adds a citrusy brightness, while smoked paprika and bay leaves offer depth and complexity. With every spoonful, you'll experience the warm, comforting essence of feijoada without compromise. Perfect for cozy gatherings or meal prepping, this healthy adaptation of Brazil’s national dish is both delicious and nourishing.
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Recipe Information
Ingredients
- 2 cups dried black beans
- 2 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 2 bay leaves
- 6 cups low sodium chicken or vegetable broth
- 8 ounces smoked turkey sausage
- 1 pound lean pork shoulder
- 1 orange
- 0.25 cup parsley, for garnish
- 1 tablespoon low sodium soy sauce
Instructions
Rinse and soak the black beans in water overnight or for at least 8 hours.
Drain and rinse the beans. Set aside.
In a large pot, heat the olive oil over medium heat.
Chop the onion and mince the garlic. Add them to the pot and sauté until the onion is translucent, about 5 minutes.
Dice the smoked turkey sausage and lean pork shoulder into bite-sized pieces.
Add the smoked paprika, ground black pepper, and bay leaves to the pot. Stir well.
Add the diced sausage and pork to the pot, browning them slightly for about 10 minutes.
Pour in the low sodium chicken or vegetable broth and add the soaked black beans.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 2 to 2.5 hours, or until the beans are tender and the stew is thickened.
Check the stew occasionally, stirring and adding more broth or water if needed to maintain a stew-like consistency.
Once cooked, remove the bay leaves.
Halve the orange and squeeze the juice into the stew. Stir in the low sodium soy sauce for added depth of flavor.
Serve hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
2392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.1 g | 149% | |
| Saturated Fat | 33.6 g | 168% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 474 mg | 158% | |
| Sodium | 4298 mg | 187% | |
| Total Carbohydrate | 147.2 g | 54% | |
| Dietary Fiber | 41.3 g | 148% | |
| Total Sugars | 27.9 g | ||
| Protein | 188.2 g | 376% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 526 mg | 40% | |
| Iron | 20.8 mg | 116% | |
| Potassium | 4752 mg | 101% | |
*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.
