Vegetable Feijoada

Vegetable Feijoada Recipe: A Delicious Plant-Based Dish from Brazil

Region / culture: Brazil | Servings: 4 |

Vegetarian diet

Introduction

Vegetable Feijoada is a delicious and hearty Brazilian stew that is traditionally made with black beans and a variety of meats. This vegetarian version of Feijoada is packed with flavor and nutrients, making it a perfect dish for a healthy and satisfying meal.

History

Feijoada is a traditional Brazilian dish that has its roots in Portuguese cuisine. It is typically made with black beans, pork or beef, and a variety of vegetables and spices. This vegetarian version of Feijoada is a modern twist on the classic recipe, using only plant-based ingredients to create a flavorful and nutritious stew.

Ingredients

2 whole dried red peppers or 0.25 tsp crushed red pepper flakes
1 tsp ground cumin
2 tsp dried leaf thyme or 1 tsp ground thyme
2 medium sweet potatoes, peeled, sliced lengthwise into quarters and then into 0.25 inch thick slices
1 large or 2 medium leeks (white parts only), rinsed and sliced lengthwise into 0.5 inch thick slices
1 red bell pepper, seeded and sliced lengthwise into 0.5 inch wide slices
1 yellow bell pepper, seeded and sliced lengthwise into 0.5 inch wide slices
1 medium yellow onion, peeled and sliced lengthwise into 0.5 inch thick slices
2 tbsp fresh-squeezed lime juice
1 large tomato, sliced into 0.25 inch thick slices
2 16 oz (454 g) cans black beans
Thin lime or orange slices, and cilantro sprigs for garnish
Cooked rice (optional)

How to prepare

Heat a small amount of vegetable broth or water in a saucepan. Add dried red peppers or crushed red pepper flakes, cumin, and thyme. Reduce the heat and cook for 1 minute.
Add sweet potatoes to the saucepan and cook for 5 minutes.
Add leeks to the saucepan and cook for an additional 5 minutes.
Stir in bell peppers and onion, and cook for 5 more minutes.
Add lime juice to the mixture, combine well, and cook for another 5 minutes.
Add tomato slices to the saucepan.
Coat a separate saucepan with nonstick cooking spray and set it over low heat.
Add beans to the saucepan and cook, stirring, until hot for about 3 minutes. Drain the beans.
Place the beans in a casserole dish or serving bowl, and add the cooked vegetables.
Garnish with lime or orange slices and cilantro sprigs. Serve immediately.

Variations

Add in additional vegetables like carrots, zucchini, or mushrooms for extra flavor and nutrients.
For a heartier version, you can add in cooked quinoa or brown rice to the stew.
If you prefer a spicier dish, you can add in additional red pepper flakes or hot sauce to taste.

Cooking Tips & Tricks

Make sure to rinse the black beans thoroughly before using them in the recipe to remove any excess salt or preservatives.

- Feel free to customize the vegetables in this recipe based on your preferences. You can add in additional vegetables like carrots, zucchini, or mushrooms for extra flavor and nutrients.

- For a spicier version of this dish, you can add in additional red pepper flakes or hot sauce to taste.

- Serve the Vegetable Feijoada with cooked rice on the side for a complete and filling meal.

Serving Suggestions

Serve the Vegetable Feijoada with cooked rice on the side for a complete meal. You can also garnish it with fresh cilantro and a squeeze of lime juice for added flavor.

Cooking Techniques

The key cooking techniques for this Vegetable Feijoada include sautéing the vegetables in a saucepan and heating the black beans in a separate saucepan. Make sure to cook the vegetables until they are tender and flavorful before combining them with the beans.

Ingredient Substitutions

If you don't have sweet potatoes, you can use regular potatoes or butternut squash as a substitute.

- Feel free to customize the vegetables in this recipe based on your preferences. You can use any combination of vegetables that you like.

Make Ahead Tips

You can prepare the Vegetable Feijoada ahead of time and store it in an airtight container in the refrigerator for up to 3 days. Simply reheat it on the stovetop or in the microwave before serving.

Presentation Ideas

Serve the Vegetable Feijoada in a casserole dish or serving bowl, garnished with fresh cilantro and lime slices for a colorful and appetizing presentation.

Pairing Recommendations

This Vegetable Feijoada pairs well with a side of cooked rice or quinoa, as well as a fresh green salad or steamed vegetables. You can also serve it with a slice of crusty bread for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftovers of the Vegetable Feijoada in an airtight container in the refrigerator for up to 3 days. Reheat it on the stovetop or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Vegetable Feijoada contains approximately 300 calories, making it a satisfying and nutritious meal option.

Carbohydrates

The carbohydrates in this Vegetable Feijoada primarily come from the black beans, sweet potatoes, and vegetables. Carbohydrates are an important source of energy for the body and can help to fuel your day.

Fats

The fats in this recipe are minimal, as it is a vegetarian dish that does not contain any added oils or fats. The fats that are present come from the natural sources in the ingredients like the beans and vegetables.

Proteins

The protein in this Vegetable Feijoada comes from the black beans, which are a great plant-based source of protein. Protein is essential for building and repairing tissues in the body, making it an important nutrient to include in your diet.

Vitamins and minerals

This Vegetable Feijoada is packed with vitamins and minerals from the variety of vegetables used in the recipe. Sweet potatoes are rich in vitamin A and C, while bell peppers are a great source of vitamin C and antioxidants.

Alergens

This recipe is free from common allergens like dairy, eggs, and nuts. However, if you have specific allergies or dietary restrictions, make sure to check the ingredients list carefully.

Summary

Overall, this Vegetable Feijoada is a nutrient-dense and flavorful dish that is perfect for a healthy and satisfying meal. It is packed with vitamins, minerals, and protein, making it a great option for vegetarians and vegans alike.

Summary

Vegetable Feijoada is a delicious and nutritious Brazilian stew that is packed with flavor and nutrients. This vegetarian version of the classic dish is easy to make and perfect for a healthy and satisfying meal. Serve it with cooked rice and garnish with fresh cilantro for a complete and delicious dining experience.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago, when I was just a young girl, that I first learned how to make Vegetable Feijoada. I had always loved cooking, and my passion for trying new recipes led me to discover this delicious and hearty dish.

I remember it like it was yesterday. I was visiting my aunt in a small village in Brazil, and she invited me to help her prepare dinner one evening. As we gathered all the ingredients and began chopping and sautéing, she started to tell me about the history of Feijoada.

Feijoada is a traditional Brazilian dish that is typically made with black beans, pork, and various meats. However, my aunt explained that she had created a vegetable version of the dish for me, as I was a vegetarian. She told me that Feijoada was originally a dish that was made by African slaves in Brazil, using whatever ingredients they had on hand. Over the years, it had evolved into a beloved national dish.

As we cooked together, my aunt shared with me the secret to making the perfect Feijoada. She told me that the key was to let the flavors meld together slowly, simmering the dish for hours to allow the beans and vegetables to soften and the spices to infuse the dish with their aroma.

After dinner that night, I knew that I had to learn how to make Vegetable Feijoada for myself. I asked my aunt for her recipe, and she gladly shared it with me. Over the years, I have made some tweaks and adjustments to the recipe, adding my own personal touch to make it truly my own.

To this day, Vegetable Feijoada remains one of my favorite dishes to make. It reminds me of that special evening with my aunt, cooking and sharing stories together. It also reminds me of the rich history and culture of Brazil, where my roots lie.

As I cook Vegetable Feijoada in my own kitchen now, I can't help but think of all the people and places that have influenced this recipe over the years. From my aunt in Brazil to the farmers market where I buy my fresh vegetables, each ingredient has a story to tell.

I love sharing this dish with my family and friends, passing down the recipe and the memories that come with it. Cooking Vegetable Feijoada is more than just preparing a meal – it's a way for me to connect with my past and honor the traditions that have shaped me into the cook that I am today.

So the next time you're looking for a hearty and flavorful vegetarian dish to try, I encourage you to give Vegetable Feijoada a chance. Let the rich flavors and history of this dish transport you to a different time and place, just like it does for me every time I make it. And who knows, maybe one day you'll be sharing this recipe with your own loved ones, passing down the tradition for generations to come.