Vegan Brazilian Black Bean Stew

Vegan Brazilian Black Bean Stew is my version of this traditional dish that is served throughout Brazil. It has now become  a family favorite that is so quick and easy to prepare!

I always prepared my beans with a Caribbean twist by adding coconut milk, spring onions, thyme and allspice to it until a Brazilian friend came to my home for a visit about 14 years ago and prepared her version and I was sold.

She added an entire bulb of garlic, bell pepper, onion to the beans and cooked then until they were tender. She then seasoned the beans with aromatic cumin and oregano.

My friend didn’t measure her ingredients while we talked and enjoyed each others company.  I was so curious to see how the beans would turn out. I was  so impressed with the results, that I have been making variations of it since then. The beans were so creamy and delicious

The traditional Brazilian black bean stew (Feijoada), is normally made with black beans and various salted pork and beef products. It is traditionally served with farofa, which is a toasted yucca meal.

This stew traditionally takes anywhere from 2-3 hours to cook, but the vegan version takes less than half the time. So if you are wanting to save time and still get the benefits of a rich protein dish, then my Vegan Brazilian Black Bean Stew is your answer.

Vegan Brazilian Black Bean Stew

Black beans are a great source of protein, calcium, folate, and fiber.  We are always concerned as vegans if we are eating enough protein.Yet, I have never met anyone here in the USA who is protein deficient, have you?

Here is a list of some of the other benefits:

  1. The calcium in black beans is beneficial in building and strengthening our bones.
  2. Folate is beneficial for cell growth and tissue growth.
  3. Fiber, as we know is beneficial for a healthy digestive system, controlling blood sugar and improving heart health.

For more detailed benefits, check out this article in Organic Facts.

Vegan Brazilian Black Bean Stew is delicious when served with my Easy Oven Baked Sweet Plantain, African Braised Kale  and my Cilantro Lime Rice recipe for a real exotic taste and experience.

Categories

Nutrition

(Per 100g)
  • Energy: 206 kcal / 861 kJ
  • Fat: 3 g
  • Protein: 12 g
  • Carbs: 35 g

Cooking Time

  • Preparation: 10 min
  • Cooking: 1 h 20 min
  • Ready in: 1 h 30 min
  • For:
  • 8 servings

Ingredients

Instructions

  1. If you are using dried beans, sort beans to remove debris. Rinse beans and soak overnight in cold water at least 3 inches above. If using canned beans go to number 4 of recipe instructions.
  2. The following day, drain and rinse beans. Place beans in a large pot with cold water.
  3. Bring to boil on medium-high, cover and reduce heat to simmer until beans are tender, about one hour. Set aside.
  4. Heat oil in a large pot on medium heat, add onion and saute until soft, about 3 minutes.
  5. Stir in garlic, bell pepper, cumin, oregano, and bay leaves. and cook for another minute.
  6. Stir in beans (along with remaining liquid if using cooked beans). If using canned beans add water or vegetable broth
  7. Bring to boil, reduce to a simmer and cook for 20 minutes, stirring occasionally for flavors to blend. Using the back of a ladle mash some of the beans to help to make a creamy thick sauce. Add extra liquid if needed.
  8. Stir in cilantro, cayenne pepper and salt to season.

Notes

Vegan Brazilian Black Bean Stew

  1. Leftover bean stew freezes for up to 3 months.
  2. http://healthiersteps.com/recipe/vegan-brazilian-black-bean-stew-feijoada/
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.