Feijoada (Brazilian Black Bean and Pork Stew)

Fat 26%Carbs 46%Protein 28%
Percent Calories

1 servings of feijoada (brazilian black bean and pork stew) contains 415 Calories. The macronutrient breakdown is 46% carbs, 26% fat, and 28% protein. This is a good source of protein (53% of your Daily Value), fiber (38% of your Daily Value), and potassium (24% of your Daily Value).

Makes
8 servings
Prep Time
20 minutes
Cook Time
250 minutes

Ingredients

Directions

  1. Sort the beans, discarding any shriveled or broken ones. Wash them and soak beans in three times their volume of cold water overnight before cooking. Reserve.
  2. In a medium pan, cover the ham hocks in water, bring to a boil, cover pan, reduce heat, and let simmer over low heat for approximately 2 to 3 hours.
  3. Meanwhile, in a separate, large heavy-bottom pan over medium-high heat, bring the beans with 6 cups of water to a boil. Cover the pan and reduce heat. Let simmer over medium-low heat for 60 minutes. Remove from heat and reserve, covered.
  4. Cook the diced bacon in a skillet over medium to medium-high heat until lightly browned. Reserve. In the same skillet, brown the sliced sausage in the bacon fat (if you use turkey bacon, you'll need to add 1 tablespoon of oil to the skillet in order to brown the sausage). Reserve. Then, add the onions and saute until translucent. Next, add the garlic and saute both together a bit more (for about 30 to 60 seconds).
  5. Mix the browned bacon and sausage, and also the sauteed onion and garlic into the cooked beans. Add the ham hocks, the ribs, the beef jerky, bay leaves, all the seasonings and spices, and the vinegar, to the beans. Add 1 cup of water more, if necessary. Cover and let simmer over medium-low heat for 60 to 70 minutes more. Stir and remove the bay leaves. Right before serving, sprinkle the chopped cilantro or parsley. Serve feijoada warm with white rice*, farofa, couve , sliced oranges or pineapple, breaded deep-fried bananas , and caipirinha, cachaca or beer (optional). Other common side dishes for feijoada are boiled or deep-fried cassava and pork rinds (torresmo).
  6. NOTE: In Brazil, it has become more and more common the use of parboiled rice which is available in American supermarkets. Our traditional rice is a white, long-grain one that turns loose (non-sticky) after cooked.
  7. (source: http://www.easyanddelish.com/feijoada-black-bean-stew/)

Nutrition Facts

For 1 servings of feijoada (brazilian black bean and pork stew) (371g)

NutrientValue%DV
Calories415
Fats12g 16%
Saturated fats4g 21%
Trans fats0g
Cholesterol32mg 11%
Sodium2897mg 126%
Carbs48g 18%
Net carbs38g
Fiber11g 38%
Sugar4g
Protein29g
Calcium123mg 12%
Iron5mg 63%
Potassium1124mg 24%
Vitamin D0μg 0.2%
Vitamins and Minerals
Alpha carotene8μg
Beta carotene94μg
Caffeine0mg
Choline56mg 10%
Copper1mg 62%
Fluoride1μg
Folate (B9)280μg 70%
Lycopene0μg
Magnesium118mg 28%
Manganese1mg 35%
Niacin3mg 19%
Pantothenic acid1mg 13%
Phosphorus455mg 65%
Retinol0μg
Riboflavin (B2)0.2mg 17%
Selenium8μg 14%
Theobromine0mg
Thiamine1mg 65%
Vitamin A IU281IU
Vitamin A14μg 2%
Vitamin B120.4μg 19%
Vitamin B60.4mg 29%
Vitamin C31mg 34%
Vitamin D IU2IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 4%
Vitamin K9μg 7%
Zinc4mg 36%
Sugars
Sugar4g
Sucrose0.1g
Glucose1g
Fructose0.5g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats4g 21%
Monounsaturated fats4g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.1g
Glutamic acid2g
Glycine0.5g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.1g
Tyrosine0.3g
Valine1g

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