Healthy Feijoada Light Recipe: Delicious & Guilt-Free Brazilian Classic

Learn how to prepare a delicious and healthy Feijoada Light, perfect for those looking to stay in shape without sacrificing traditional flavor. This Feijoada Light recipe is a nutritious and balanced option for your lunch. Discover how to make a Feijoada Light simply and quickly, ideal for the whole family.

Summary

• Ingredients
• Preparation Method
• Tips and Variations
• CHEF’s Tips

Ingredients

Meats

• 250g black beans
• 150g salt-cured beef, desalted and chopped
• 100g smoked lean pork loin, cubed
• 100g light ‘paio’ sausage, sliced
• 50g lean bacon, cubed

Seasonings and Side Dishes

• 2 medium onions, chopped
• 4 cloves garlic, minced
• 2 bay leaves
• Black pepper to taste
• Fresh herbs, chopped, to taste
• Extra virgin olive oil

Preparation Method

1. Soak the beans in water for at least 4 hours.
2. Cook the beans in a pressure cooker for 20 minutes after it starts to whistle.
3. In a large pot, sauté the onion and garlic in olive oil.
4. Add the salt-cured beef, pork loin, ‘paio’ sausage, and bacon. Sauté for a few more minutes.
5. Add the cooked beans with their broth, bay leaves, and black pepper.
6. Simmer over low heat for about 30 minutes, stirring occasionally.
7. Finish with chopped fresh herbs.
8. Serve the Feijoada Light with brown rice, sautéed collard greens, and orange.

Tips and Variations

• For a vegetarian version of Feijoada Light, replace the meats with vegetables like pumpkin, carrots, and mushrooms.
• Use natural spices like cumin, coriander, and paprika to enhance the flavor of the Feijoada Light.
• Serve the Feijoada Light with collard green farofa to add more fiber to the meal.
• To further reduce calories, use homemade vegetable broth in the preparation of the Feijoada Light.

CHEF’s Tips

The key to a delicious Feijoada Light lies in the choice of ingredients. Opt for lean cuts of meat and remove the skin from the bacon to reduce fat content. Thoroughly desalinating the salt-cured beef is essential to avoid excess salt. Cook the beans in a pressure cooker with bay leaves to intensify the flavor. When sautéing the meats, use extra virgin olive oil instead of regular oil for a healthy touch. For a special touch, add orange slices during cooking, which will help balance the flavors and aid digestion. Serve the Feijoada Light with light accompaniments, such as brown rice and a green salad, for a complete and balanced meal. Remember, the secret to a good Feijoada Light is the balance between flavor and health.