Black Bean Stew (inspired by the traditional Brazilian dish Feijoada)

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Portfolio Diet Score: 6 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 3.5 points
  • Oils (MUFAs): 1.5 points

Nutrition Information

Calories459 kcalMonounsaturated Fat13.3 g
Protein24.2 gPolyunsaturated Fat9 g
Bean Protein7.5 gTotal Carbohydrate35.8 g
Soy Protein12.8 gDietary Fibre13.1 g
Fat27.1 gViscous Fibre0 g
Saturated Fat3.8 g
(1serving – 450 g): 1/4 recipe

Black Bean Stew (inspired by the traditional Brazilian dish Feijoada)

Difficulty: Intermediate Prep Time 15 min Cook Time 40 min Total Time 55 mins Servings: 4 Calories: 459 kcal (per serving)

Description

Portfolio Diet Score: 6 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 3.5 points
  • Oils (MUFAs): 1.5 points

Ingredients

Instructions

  1. In a large saucepan, over medium heat, add oil and onion. Cook until softened, about 4 mins.

  2. Add the mushrooms, tofu, garlic, and sausages. Cook for about 5 minutes.

  3. Once liquid from the mushrooms has cooked off, add 2/3 of the rinsed and drained black beans and 3 cups of water.

  4. 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.

  5. Add bay leaves, cumin, black pepper, chilli pepper, salt and pepper and simmer for 15-20 minutes.

  6. 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.
Keywords: Nuts & Seeds, Plant Protein, Oils (MUFAs)

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