Brazilian Bean Stew (Vegetarian)

Brazilian favorite soup, veganized!

There is nothing better than a hearty, hot soup to warm you on a cold winter day. This vegan recipe is influenced by the Brazilian national favorite, Feijoada, Black Bean Stew. Spicy-sweet and nutrient rich comfort food for winter.

The standard Feijoada stew features black beans, but since I enjoy a variety of beans, I added pink pintos into the recipe. During my first attempt to make a vegetarian option, I accidentally made the broth quite spicy. Every summer, I grow, smoke, dry and grind a variety of peppers to use for seasonings throughout the winter months. My homemade chili powder is much hotter than store bought, and therefore our stew made us sweat!

Wine-inspired seasoning

The first time that I served this stew to guests, we paired it with a bottle of South African Syrah. The red wine’s aroma reminded me of Cardamom, therefore I added the spice to the recipe. The blend of honey/syrup and this middle eastern spice sweetens the fire of the South American style peppers.

Cardamom is not a typical spice found in many kitchens, and it can be quite pricey. You can eliminate it as one of the ingredients and dial back the chili powder for a more mild option.

Serve the stew on quinoa or rice to help mellow the spiciness and to add more protein to the meal. Top with avocado cubes and accompany the soup with a fresh green salad and Jalapeño Apple Cornbread.

Brazilian Bean Stew (Vegetarian)

This recipe is a vegetarian version of Brazil's national favorite, Feijoada. Ladened with beans, peppers, and onions in a spicy tomato-based broth, this stew is the perfect blend of healthy ingredients and comfort food.

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Prep and Cook Time 35 minutes mins

Course Main Course, Side Dish, Soup

Cuisine Brazilian, vegan, vegetarian

Servings 12 cups

Calories 112 kcal

Equipment

• 9 x 13 baking pan
• 4 liter Dutch Oven or pot
• Colander
• Knife and cutting board

Ingredients

  

1x2x3x

• 3.5 pounds Compari tomatoes Shortcut: 2 20oz cans diced tomatoes
• 1.5 tbsp olive oil, to roast tomatoes
• 2.5 tbsp olive oil, to saute onions and peppers
• 2 large sweet onions diced
• 1 red bell pepper diced
• 1 yellow bell pepper diced
• orange bell pepper diced
• 1 jalepeno pepper seeds removed, minced
• 1 ancho pepper seeded removed, diced
• 1 14 oz can low salt black beans drained and rinsed
• 1 14 oz can low salt pinto beans drained and rinsed
• 2 tbsp honey (or maple syrup for vegan version)
• 1 tbsp cumin
• 2 teas oregano
• .5 – 1 teas chili powder
• 1 teas black pepper
• 2 teas cardomom
• 2 teas natural salt
• 4 tbsp fresh cilantro snipped into small pieces
• 6 cups (optional) white rice or quinoa cooked
• 1-2 (optional) avocado diced

Instructions

 

• Preheat oven to 400 degrees.
• Spread 1.5 tablespoons of olive oil on the bottom of a 9" x 13" pan.
  
• Wash the tomatoes, place them into the baking pan and roast for 20 minutes until skins peel away from the tomato.
  
• While the tomatoes are roasting, dice the onions, bell and spicy peppers.
  
• Pour 2.5 tablespoons of olive oil into a dutch oven or pot. Add the diced veggies and saute until the onions are translucent and the peppers are soft.
• Measure the spices (oregano, cumin, chili powder, lemon pepper, salt) into a small bowl and combine.
  
• Remove the tomatoes from the oven and allow to cool enough to comfortably remove the skins from the tomato flesh. Mash the tomatoes with a potato masher or the tines of a fork.
  
• Drain and rinse the beans in a colinder and then add to the veggie mixture to cook.
  
• Add the honey and seasoning to the onion, pepper, bean mixture and stir well.
• Pour the mashed roasted tomatoes and juice into the pot (or use the diced tomatoes). This should be at least 5 cups. Add water (or veggie broth) to make up the difference.
  
• Cook until the stew is hot.
• Add the fresh cilantro to the stew, stir and allow to simmer until ready to serve.
  
• Serve alone or on top of rice or quinoa.
• Optional: top with diced avocado.
  

Notes

1 cup serving (without rice, quinoa or avocado):

• 177 calories
• 23.6 g carbohydrates
• 5.1 g fat
• 7.1 g protein

1/2 cup serving quinoa:

• 111 calories
• 19.7 g carbohydrates
• 1.8 g fat
• 4.1 g protein

1/2 cup serving rice:

• 121 calories
• 26.6 g carbohydrates
• .2 g fat
• 2.2 g protein

1/4 cup diced avocado:

• 60 calories
• 3.1 g carbohydrates
• 7.1 g fat
• 1 g protein

 

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Nutrition

Serving: 1cupCalories: 112kcalCarbohydrates: 16gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 408mgPotassium: 511mgFiber: 4gSugar: 10gVitamin A: 2314IUVitamin C: 54mgCalcium: 44mgIron: 1mg

Keyword black bean, soup, stew, vegan, vegetarian

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