Portfolio Diet Score: 6 points per serving
- Nuts & Seeds: 1 point
- Plant Protein: 3.5 points
- Oils (MUFAs): 1.5 points
Nutrition Information
| Calories | 459 kcal | Monounsaturated Fat | 13.3 g |
| Protein | 24.2 g | Polyunsaturated Fat | 9 g |
| Bean Protein | 7.5 g | Total Carbohydrate | 35.8 g |
| Soy Protein | 12.8 g | Dietary Fibre | 13.1 g |
| Fat | 27.1 g | Viscous Fibre | 0 g |
| Saturated Fat | 3.8 g |
Black Bean Stew (inspired by the traditional Brazilian dish Feijoada)
Description
Portfolio Diet Score: 6 points per serving
- Nuts & Seeds: 1 point
- Plant Protein: 3.5 points
- Oils (MUFAs): 1.5 points
Ingredients
Instructions
-
In a large saucepan, over medium heat, add oil and onion. Cook until softened, about 4 mins.
-
Add the mushrooms, tofu, garlic, and sausages. Cook for about 5 minutes.
-
Once liquid from the mushrooms has cooked off, add 2/3 of the rinsed and drained black beans and 3 cups of water.
-
Mash the remaining 1/3 of the black beans or blend it in a food processor then add to the saucepan with the other ingredients.
-
Add bay leaves, cumin, black pepper, chilli pepper, salt and pepper and simmer for 15-20 minutes.
-
Serve it with thinly chopped walnuts on top (1 tbsp per serving).
Note
- You can switch the water for vegetable broth for extra flavour!.
- If it gets dry in the fridge, just add water when you heat it up.
- You can serve this with sautéed collard greens or spinach on top.
Nuts & Seeds, Plant Protein, Oils (MUFAs)
English 
French