Recipes · Brazilian · Side Dishes
Feijão Tropeiro
One serving has 490 kcal and 18 g protein, and at least a fifth of a woman's daily need of vitamin K (214%), phosphorus (42%), manganese (41%), fiber (38%), copper (37%) and selenium (36%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (287 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: egg, pork
Ingredients
- 20 g Bacon, raw
- 30 g Kielbasa
- 8 g Vegetable oil
- 20 g Onions, raw
- 4 g Garlic, raw
- 40 g Collard greens, raw
- 25 g Eggs, whole, raw
- 120 g Black beans, canned
- 20 g Cassava flour
Method
- Fry the bacon and sliced kielbasa (standing in for linguiça) in the oil for 5-6 minutes until browned.
- Add the onion and garlic and sauté 2-3 minutes, then stir in the collard greens (couve) and cook 3-4 minutes until wilted.
- Push everything to one side of the pan, pour in the beaten egg, and scramble until just set, then break it into small pieces mixed through.
- Add the drained black beans and warm through for 3-4 minutes, mashing a few beans lightly to help bind everything.
- Sprinkle in the cassava flour and toss to coat and thicken slightly, then serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 490 kcal | 23% |
| Carbohydrates | 44 g | |
| Water | 193 mL | |
| Fiber | 11.3 g | 38% |
| Protein | 18.2 g | 38% |
| Tryptophan | 0.18 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.29 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.85 g | |
| Histidine | 0.4 g | |
| Fat | 27.4 g | |
| Monounsaturated | 9.6 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 125 mg | |
| Calcium | 184 mg | 18% |
| Copper | 0.33 mg | 37% |
| Iron | 4.1 mg | 23% |
| Magnesium | 72.3 mg | 23% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 292 mg | 42% |
| Potassium | 679 mg | 14% |
| Selenium | 19.7 µg | 36% |
| Sodium | 936 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 141 µg | 35% |
| Cobalamin (vitamin B12) | 0.53 µg | 22% |
| Choline | 134 mg | 31% |
| Vitamin A | 145 µg | 21% |
| Vitamin C | 25.8 mg | 34% |
| Vitamin D (D2 + D3) | 32.7 IU | 5% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 193 µg | 214% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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