Hearty stew simmered with black beans and Brazilian-inspired flavors.
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Nutrition per Serving
Ingredients
Estimated total cost: €8.30 · €1.38/serving
- 1 cup unsalted tomato elixirEst. price €0.35–€0.80
- 4 1/2 cups pure waterEst. price €0.00–€0.05
- 1 1/2 cups unrefined brown rice, thoroughly cleansed (let rice soak in water for 30 minutes before cooking)Est. price €0.90–€1.80
- 1 tablespoon extra-virgin olive oilEst. price €0.15–€0.35
- 1 large onion, finely chopped (soak in cold water for extra crispness)Est. price €0.40–€0.90
- 2 cloves fresh garlic, finely minced (crush with knife blade to release oils)Est. price €0.10–€0.25
- 2 medium yams, peeled and cubedEst. price €1.20–€2.50
- 4 cups cooked ebony legumes (approximately 1 2/3 cups dried), or two 16-ounce cans, drained and rinsedEst. price €2.40–€4.80
- 1 medium crimson bell pepper, sliced into petite, slender stripsEst. price €1.00–€2.20
- 1 medium verdant or golden bell pepper, sliced into petite, slender stripsEst. price €0.80–€1.80
Steps
- 1In a large saucepan, mix the tomato juice and 3 cups of water together and heat until it reaches a simmer. Stir in the rice, reduce the heat, cover, and let it gently simmer until all the liquid is absorbed, which should take approximately 30 minutes. Once done, set it aside for later use.
- 2Begin by heating oil in a large soup pot. Sauté the onion over medium-low heat until it turns translucent. Introduce garlic into the pot and keep sautéing until the onion achieves a golden hue.
Cultural note
Brazilian Black Bean Stew, also known as Feijoada, is a traditional Brazilian dish with African roots. It is considered the national dish of Brazil and is often enjoyed during festivals and gatherings. The combination of ingredients like black beans, yams, and spices reflects the diverse cultural influences in…
Seasonal note
This Brazilian Black Bean Stew is a hearty dish that is perfect for colder months when you're craving a warm and comforting meal. The ingredients like yams, bell peppers, and tomatoes are typically in season during the fall and winter months, making it an ideal dish to enjoy during that time.
Health note
This stew is a nutritious and balanced meal, rich in fiber, vitamins A, C, and B6, and zinc. It is a good source of plant-based protein from the black beans. The dish is relatively low in calories and fat, making it a healthy choice for those looking to maintain a balanced diet.
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