Low Sodium Feijoada

Discover the rich, comforting flavors of Brazil with this Low Sodium Feijoada, a heart-healthy twist on the country's iconic black bean stew. Packed with protein and smoky depth, this dish features tender lean pork shoulder, savory smoked turkey sausage, and perfectly cooked black beans simmered in low sodium broth. Aromatics like onion, garlic, and smoked paprika elevate the flavor, while a splash of fresh orange juice and low sodium soy sauce add a bright, tangy finish. This slow-simmered stew is not only satisfying but also sodium-conscious, making it a wholesome, flavorful choice for family dinners or meal prep. Serve with a sprinkle of fresh parsley for a vibrant garnish and enjoy a taste of Brazil in your own home!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:160 mins

Total Time:180 mins

Servings: 6

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

Directions

Step 1

Rinse and soak the black beans in water overnight or for at least 8 hours.

Step 2

Drain and rinse the beans. Set aside.

Step 3

In a large pot, heat the olive oil over medium heat.

Step 4

Chop the onion and mince the garlic. Add them to the pot and sauté until the onion is translucent, about 5 minutes.

Step 5

Dice the smoked turkey sausage and lean pork shoulder into bite-sized pieces.

Step 6

Add the smoked paprika, ground black pepper, and bay leaves to the pot. Stir well.

Step 7

Add the diced sausage and pork to the pot, browning them slightly for about 10 minutes.

Step 8

Pour in the low sodium chicken or vegetable broth and add the soaked black beans.

Step 9

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.

Step 10

Check the stew occasionally, stirring and adding more broth or water if needed to maintain a stew-like consistency.

Step 11

Once cooked, remove the bay leaves.

Step 12

Halve the orange and squeeze the juice into the stew. Stir in the low sodium soy sauce for added depth of flavor.

Step 13

Serve hot, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(2954.2g)

Amount per serving	% Daily Value*
Calories	2391.5

Total Fat 116.1g	0%
Saturated Fat 33.6g	0%
Polyunsaturated Fat 3.5g
Cholesterol 473.6mg	0%
Sodium 4298.1mg	0%
Total Carbohydrate 147.2g	0%
Dietary Fiber 41.3g	0%
Total Sugars 27.9g
Protein 188.2g	0%

Vitamin D 0IU	0%
Calcium 526.4mg	0%
Iron 20.8mg	0%
Potassium 4751.7mg	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: 43.8%

Protein: 31.5%

Carbs: 24.7%