Low Fat Feijoada

Indulge in the rich, hearty flavors of Brazil with this Low Fat Feijoada, a healthier twist on the classic black bean stew. Crafted with wholesome ingredients like protein-packed black beans, lean pork tenderloin, and smoked turkey sausage, this dish is seasoned to perfection with smoky paprika, cumin, and a hint of red pepper flakes for a subtle kick. Slow-simmered with carrots, bay leaves, and low-sodium chicken broth, it achieves a depth of flavor without overwhelming your calorie count. The addition of fresh lemon juice and vibrant cilantro brightens the dish, making it both comforting and refreshing. Ready in just over 3 hours of simmering magic, this lighter version of Brazil’s national dish pairs beautifully with rice or sautéed greens for a satisfying, guilt-free meal the whole family will love. Perfect for healthy meal prep or a soulful weekend dinner, this recipe is as nutritious as it is delicious!

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:180 mins

Total Time:210 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

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.

Step 3

Add the minced garlic and cook for another 2 minutes, stirring constantly to prevent burning.

Step 4

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.

Step 5

Stir in the drained black beans, bay leaves, smoked paprika, cumin, and red pepper flakes, ensuring the spices coat the meat and beans evenly.

Step 6

Peel and slice the carrot into rounds, then add it to the pot, stirring to combine.

Step 7

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.

Step 8

Check the pot occasionally, stirring and adding more chicken broth or water if necessary to keep the mixture from drying out.

Step 9

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.

Step 10

Serve hot, garnished with freshly chopped cilantro, along with rice or steamed collard greens, if desired.

Nutrition Facts

Serving size	(2378.3g)

Amount per serving	% Daily Value*
Calories	1901.1

Total Fat 59.4g	0%
Saturated Fat 13.6g	0%
Polyunsaturated Fat 3.8g
Cholesterol 303.6mg	0%
Sodium 7629.6mg	0%
Total Carbohydrate 163.6g	0%
Dietary Fiber 50.5g	0%
Total Sugars 19.4g
Protein 176.6g	0%

Vitamin D 0IU	0%
Calcium 411.1mg	0%
Iron 22.4mg	0%
Potassium 5245.6mg	0%

*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.

Source of Calories

Fat: 28.2%

Protein: 37.3%

Carbs: 34.5%