Brazilian Beef Stew Feijoada

Cuts of beef and pork slow cooked with black beans and vegetables create this rich and hearty Brazilian Stew called Feijoada. And while this recipe is a lighter and healthier version, it brings big robust flavor to the table. Additionally, this recipe is simple to prepare as it braises in the oven. However it can be prepared in a slow cooker.

The name is Feijoada,

A Black Bean and Meat Stew bursting with flavor

Feijoada is a rich and robust Brazilian beef stew. Black beans and a variety of meats are braised together into a hearty and flavorful meal.   There are many different recipes all with different ingredients.  Most tend to call for salted, smoked and fresh cuts of pork and beef.  They vary from bacon to smoked ribs, carne seca and sausages. The more traditional feijoada also includes “cheaper” cuts such as pig’s ears, feet and tails. This rich stew is often served with rice, sautéed collard greens, and orange slices.  The word feijoada pronounced (Fay-zhwa-duh) comes from the word feijão, which is Portuguese for beans.

Some versions of Feiojoda are spicier than others, and some are mild. There are thick versions and thinner versions.  While my recipe is simple and milder, it is thick and hearty, as well as waist friendly.

Initially, the Feijoada begins very soupy.  However after braising for several hours, it will become quite thick as the liquid evaporates and soaks into the beans.  The end result is a thick and hearty stew. If you prefer, simply add more broth until you achieve the desired consistency.  I typically serve this delicious stew with white rice.

Slow-Cooker Option

While I typically braise this stew in my oven, it may easily be cooked in a slow-cooker. After browning the stew meat and sweating the onions, place all ingredients in a slow cooker. Continue to finish the cooking process as you would any stew.

The Beef

As my goal is keeping this dish on the healthier side, I have chosen lean cuts of stew meat. For instance, lean cuts of tri-tip, top-round or chuck roast. However if you are not concerned with calories, other flavorful beef options are boneless short ribs or strip steak.

Flavoring with Pork

Traditionally, Brazilian stew recipes use both beef and pork in preparing Feijoada. In order to incorporate pork, I chose the use of Roasted Carnitas for two reasons. First of all, carnitas adds depth of flavor and texture. Secondly, by using left over Roasted Carnitas the need for additional cooking is eliminated. It’s a win win for me. While my family enjoys street tacos made from Roasted Carnitas, the left overs are bagged and frozen. Not only do these frozen leftovers come in handy for a quick meal like tacos, but they are used in dishes like Feijoada.

However, there are other pork options to using carnitas. Perhaps you enjoy smoking your own meats. Consider using smoked meats like pulled pork or even smoked brisket. Additionally, fresh cubed pork, sausage, bacon or cubed boneless country pork ribs may be used as substitutions. Keep in mind that this dish generally is made from a variety of meats. If you are replacing the carnitas with fresh pork, simply brown it in the same manner as the beef. Then proceed with the recipe directions.

The Kielbasa

Once again, turkey kielbasa was chosen for this recipe as it is lower in fat and calories. However if this is not a concern, replace the kielbasa with regular kielbasa, smoked sausage or any type of sausage. If choosing a fresh sausage, make sure to brown first before adding to the stew.

If you are following the Weight Watcher Program, the 5 ounces of shredded pork has a Smart Point value of 8.  You can replace this with some other meat at the equivalent value, or add 7 ounces (the other half) of the Turkey Kielbasa.  However, simply omitting the pork altogether, will not bring down the total points value of the dish as it averages out to under a point per serving.

A serving is 1 Cup.  If you are following Weight Watcher’s Freestyle Smart Points plan, one cup is 7 Smart Points. This may seem high, but this dish is so hearty and thick with meat and beans that I’m sure you will find it satisfying.  And I guarantee you will fall in love with its’ flavor.

Though not as traditional, I like to garnish this with dish with sliced jalapeños and chopped tomatoes.  The jalapeno bring a punch of heat to the dish, where the tomatoes add a fresh brightness.

A one cup serving of Feijoida is 7 WW Smart Points or 549 calories.

A one cup serving of Feijoida with a 1/2 cup of white rice is 10 WW Smart Points or 670 calories.

Buon Appetito!