Feijoada (Brazilian Black Bean Stew)
This is my take on the famous Brazilian Feijoada. If you have ever been to Brazil or to a Brazilian Churrascaria (steakhouse) then chances are you had the Feijoada. If you haven't, now you can!
It's pretty simple and worth taking the time to make them. The great thing about this recipe is that it give you another way to cook your beans. Plus, it increases the amount of protein!
2 cups black beans (dry beans soaked overnight)
1/2 cup onions, diced
5-7 cloves garlic, minced
2-3 tablespoons olive oil
2-3 teaspoons of salt, or to taste
2 bay leaves, if desired
4 ounces of veggie meat, chopped
On a medium high heat, in your pot, add olive oil, onions and garlic and sauté until soft, about 4 minutes. Pour your soaked and drained beans into the pot, and all about 4 cups of water, or enough to cover the beans by 3 inches. Bring to a boil and reduce heat to a medium heat, and allow to simmer for about 1 1/2 - 2 hours uncovered, or until tender.
Once beans are tender and finished cooking, add the veggie meat of your choice to the beans. Allow it to simmer for another 30 minutes to allow the flavor to seep into the beans.
Benefits of Black Beans:
There are plenty of reasons why you should be incorporating black beans into your diet. And here are a few of those reasons:
1. Helps to lower blood pressure
Since they are a good source of calcium, magnesium, and potassium, which are known to help decrease blood pressure naturally, they help to maintain a lower blood pressure. If you are using canned black beans be sure to rinse them off to help cut down on the sodium.
2. Good Bone Health
Speaking of being a good source of calcium, magnesium and phosphorus, these also help to build and maintain good bone structure and strength.
3. Helps Manage Diabetes
People with type I or II diabetes, who consume a diet high in fiber, tend to have improved blood sugar, lipids and insulin levels. 1 cup of black beans can contain around 15 grams of fiber.
4. Good Digestion
Since beans are an excellent source of fiber, this helps to improve digestion. They help promote a healthy regular bowel movements, and helps to prevent constipation.
5. Weight Loss
Again with the benefits of fiber! A diet that is high in fiber helps you to feel more satisfied and full, which can help to lower your intake of calories. A diet rich in fiber has been show to decrease the risk of obesity, diabetes, and heart disease.
6. Tons of other benefits!
They can help to prevent cancer and heart disease as well. Due to the fiber, potassium, vitamin B6, folate, and the fact that they contain 0 grams of cholesterol, they are a heart healthy food. They contain the mineral selenium, which plays part in liver enzyme function, helping to detoxify certain cancer causing substances in the body. Selenium also helps to decrease tumor growth, since it prevents inflammation.
If those are enough reasons to start eating black beans, then I don't know what to tell you!