Recipes · Brazilian · Stews
Feijoada
One serving has 755 kcal and 37 g protein, and at least a fifth of a woman's daily need of thiamin (129%), copper (77%), phosphorus (72%), folate (72%), zinc (70%) and selenium (69%). Ready in 120 minutes.
- Preparation: 15 min
- Cooking: 105 min
- Makes: 1 serving (598 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork
Ingredients
- 60 g Black beans, dried
- 90 g Pork shoulder, raw
- 25 g Bacon, raw
- 40 g Kielbasa
- 30 g Onions, raw
- 5 g Garlic, raw
- 0.3 g Bay leaves
- 300 g Water
- 8 g Vegetable oil
- 40 g Oranges, raw
Method
- Rinse the dried black beans, then put them in a pot with the water, bay leaf, and pork shoulder; bring to a boil, skim, and simmer, covered, for 1 hour.
- Meanwhile, brown the bacon and kielbasa (standing in for linguiça) in the oil in a separate pan for 5-6 minutes, then add the onion and garlic and sauté 3 minutes.
- Stir the browned meats into the beans and continue simmering, uncovered, for 45-60 minutes more, topping up water if needed, until the beans are very tender and the stew has thickened.
- Taste and adjust seasoning; the cured meats are already salty, so extra salt is rarely needed.
- Ladle into a bowl and serve with a few orange segments alongside, traditional for cutting the richness.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 755 kcal | 36% |
| Carbohydrates | 48.3 g | |
| Water | 461 mL | |
| Fiber | 10.9 g | 37% |
| Protein | 37.2 g | 78% |
| Tryptophan | 0.4 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 2.6 g | |
| Methionine | 0.71 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 46.3 g | |
| Monounsaturated | 18 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 14.1 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 105 mg | |
| Calcium | 142 mg | 14% |
| Copper | 0.69 mg | 77% |
| Iron | 4.7 mg | 26% |
| Magnesium | 139 mg | 45% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 506 mg | 72% |
| Potassium | 1,436 mg | 31% |
| Selenium | 38 µg | 69% |
| Sodium | 635 mg | |
| Zinc | 5.6 mg | 70% |
| Thiamin (vitamin B1) | 1.4 mg | 129% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 7.1 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 35% |
| Pyridoxine (vitamin B6) | 0.72 mg | 55% |
| Folate (vitamin B9) | 290 µg | 72% |
| Cobalamin (vitamin B12) | 1.1 µg | 44% |
| Choline | 128 mg | 30% |
| Vitamin A | 13.1 µg | 2% |
| Vitamin C | 33.5 mg | 45% |
| Vitamin D (D2 + D3) | 79 IU | 13% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 18.4 µg | 20% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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