Brazilian Black Bean Stew

Brazilian Black Bean Stew Recipe - Vegetarian Food from Brazil and Switzerland

Region / culture: Brazil, Switzerland | Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Brazilian Black Bean Stew, also known as Feijoada, is a hearty and flavorful dish that embodies the rich culinary traditions of Brazil. This version of the classic recipe incorporates a variety of vegetables and a touch of sweetness from mango, making it a nutritious and satisfying meal for any occasion. Perfect for those who love to explore international cuisines, this stew is a delightful blend of textures and tastes that will transport your taste buds to the vibrant streets of Brazil.

History

The traditional Brazilian Black Bean Stew has its roots in the colonial period of Brazil, where it was crafted by slaves using the leftovers from their masters' tables. Over time, it evolved into a national dish, with each region adding its own twist. The version presented here is a modern, vegetarian take on the classic, highlighting the adaptability and enduring appeal of this beloved recipe.

Ingredients

1 tbsp vegetable oil
1 large onion, chopped
2 medium cloves garlic, minced
2 medium sweet potatoes (1 to 1.25 lb (567 g)), peeled and diced
1 large red bell pepper, diced
14.5 oz (411 g) can diced tomatoes
1 small hot green chile pepper, or more to taste, minced
2 (16 oz (454 g)) cans black beans, drained and rinsed
1 ripe mango, pitted, peeled and diced
0.25 cup chopped fresh cilantro
0.25 tsp salt
swiss chard

How to prepare

Steam some Swiss chard while the stew is simmering and serve with warmed flour tortillas.
In a large pot, heat oil over medium heat.
Add onion and cook, stirring often, until softened, about 5 minutes.
Stir in garlic and cook, stirring, until the onion is golden, about 3 minutes.
Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chile, and 1.5 cups of water.
Bring to a boil.
Reduce heat to low, cover, and simmer until the potatoes are tender but still firm, 10 to 15 minutes.
Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes.
Stir in mango and cook until heated through, about 1 minute.
Stir in cilantro and salt.
Serve hot.

Variations

For a non-vegetarian version, you can add diced chorizo or bacon at the beginning of the cooking process. Alternatively, for a spicier stew, increase the amount of hot chile pepper or add a teaspoon of smoked paprika.

Cooking Tips & Tricks

To enhance the flavors of this stew, consider sautéing the onions and garlic until they are caramelized. This will add a depth of flavor that complements the sweetness of the mango and the earthiness of the black beans. Additionally, for a smoother consistency, you can mash some of the beans before adding them to the pot.

Serving Suggestions

Serve this stew with a side of steamed rice or warmed flour tortillas for a complete meal. A dollop of sour cream or a sprinkle of cheese on top can also add a creamy texture and extra flavor.

Cooking Techniques

To achieve the best flavor, consider using a slow cooker. This method allows the ingredients to simmer gently and meld together beautifully, resulting in a stew that's rich in taste and aroma.

Ingredient Substitutions

If sweet potatoes are not available, butternut squash makes an excellent substitute. Likewise, if you're not a fan of mango, you can use pineapple for a similar sweet contrast.

Make Ahead Tips

This stew tastes even better the next day, as the flavors have more time to develop. You can prepare it in advance and simply reheat it before serving, making it a convenient option for busy weeknights.

Presentation Ideas

Garnish the stew with additional chopped cilantro and slices of avocado for a fresh and colorful presentation. Serving it in a hollowed-out bread bowl can also add a fun and rustic touch to the meal.

Pairing Recommendations

A light, crisp salad dressed with a citrus vinaigrette makes a refreshing side that balances the richness of the stew. For wine enthusiasts, a medium-bodied red wine, such as a Merlot, pairs wonderfully with the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the stew over medium heat on the stove, adding a little water if necessary to adjust the consistency.

Nutrition Information

Calories per serving

A serving of this Brazilian Black Bean Stew contains approximately 300 calories, making it a satisfying yet calorie-conscious choice for those looking to maintain or lose weight.

Carbohydrates

This Brazilian Black Bean Stew is a good source of carbohydrates, primarily from sweet potatoes and black beans. A serving provides approximately 45 grams of carbohydrates, offering energy to fuel your day.

Fats

The stew is low in fat, with only about 5 grams per serving, most of which comes from the vegetable oil used in sautéing. This makes it a heart-healthy option for those monitoring their fat intake.

Proteins

Black beans are an excellent source of plant-based protein, making this stew a great option for vegetarians and vegans. Each serving contains roughly 15 grams of protein, contributing to muscle repair and growth.

Vitamins and minerals

Rich in vitamins and minerals, this stew provides vitamin C from the bell peppers and tomatoes, potassium from the sweet potatoes, and iron from the black beans. It's a nutrient-dense meal that supports overall health.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten, making it suitable for people with these allergies or intolerances. However, always check the labels of canned products for potential allergen warnings.

Summary

Overall, this Brazilian Black Bean Stew is a nutritious and balanced meal, offering a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a wholesome choice for anyone looking to enjoy a flavorful and healthful dish.

Summary

This Brazilian Black Bean Stew is a versatile and nourishing dish that celebrates the flavors of Brazil. Whether you're a seasoned cook or a beginner, this recipe is easy to follow and sure to impress. With its rich history, nutritional benefits, and delicious taste, it's a meal that will become a cherished addition to your recipe collection.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Brazilian Black Bean Stew. It was many years ago, during one of my trips to Brazil, that I had the pleasure of tasting this delicious and hearty dish for the first time. The flavors were so bold and the spices so fragrant, I knew I had to learn how to recreate it in my own kitchen.

I was staying with a dear friend in Rio de Janeiro, who was a fantastic cook. She had a knack for blending traditional Brazilian flavors with a modern twist, and her Black Bean Stew was no exception. I watched her as she effortlessly chopped vegetables, sautéed onions and garlic, and added a blend of spices that filled the kitchen with an intoxicating aroma.

As she stirred the pot, she explained to me the importance of using quality ingredients and taking the time to let the flavors meld together. "Cooking is an art," she said with a smile, "and every dish tells a story."

I was mesmerized by her skill and passion for cooking, and I knew that I had to learn how to make this dish for myself. I asked her for the recipe, and she graciously shared it with me, along with some tips and tricks she had picked up over the years.

The next day, I set out to gather the ingredients I would need to make the Brazilian Black Bean Stew. I visited the local market, where I carefully selected fresh produce, high-quality black beans, and the perfect blend of spices to recreate the flavors I had experienced in my friend's kitchen.

Back in my own kitchen, I set to work following the recipe my friend had given me. I chopped, sautéed, and stirred, just as she had shown me, letting the stew simmer and develop its deep, rich flavors.

As the stew cooked, the scent of cumin, paprika, and bay leaves filled the air, transporting me back to that small kitchen in Rio de Janeiro where I had first experienced this dish. I felt a sense of connection to my friend and to the vibrant culture of Brazil, all through the simple act of cooking a meal.

When the stew was finally ready, I ladled it into bowls and garnished it with fresh cilantro and a squeeze of lime. I took a bite, savoring the complex blend of flavors and the comforting warmth of the dish. It was just as delicious as I remembered, and I felt a sense of pride knowing that I had successfully recreated a taste of Brazil in my own home.

Since that day, Brazilian Black Bean Stew has become a staple in my repertoire of recipes. I have made it for family gatherings, dinner parties, and quiet nights at home, each time sharing the story of how I learned to make it and the memories it holds for me.

I have passed the recipe on to my own children and grandchildren, along with the story of my time in Brazil and the sense of wonder I felt when I first tasted this dish. Cooking is more than just following a set of instructions – it is a way to connect with others, to share stories and traditions, and to create something beautiful and delicious to enjoy together.

As I sit here now, stirring a pot of Brazilian Black Bean Stew on a cold winter's day, I am filled with gratitude for the experiences and people that have shaped my love of cooking. Each spoonful of stew is a reminder of the joy and wonder that can be found in a simple bowl of food, and I am grateful for the opportunity to share that joy with others.