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–+ servings

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
Servings: 12 cups
Course: Main Course, Side Dish, Soup
Cuisine: Brazilian, vegan, vegetarian
Calories: 112
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 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

Equipment

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

Method
 

  1. Preheat oven to 400 degrees.
  2. Spread 1.5 tablespoons of olive oil on the bottom of a 9" x 13" pan.
  3. Wash the tomatoes, place them into the baking pan and roast for 20 minutes until skins peel away from the tomato.
  4. While the tomatoes are roasting, dice the onions, bell and spicy peppers.
  5. 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.
  6. Measure the spices (oregano, cumin, chili powder, lemon pepper, salt) into a small bowl and combine.
  7. 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.
  8. Drain and rinse the beans in a colinder and then add to the veggie mixture to cook.
  9. Add the honey and seasoning to the onion, pepper, bean mixture and stir well.
  10. 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.
  11. Cook until the stew is hot.
  12. Add the fresh cilantro to the stew, stir and allow to simmer until ready to serve.
    brazilian bean stew
  13. Serve alone or on top of rice or quinoa.
  14. Optional: top with diced avocado.

Nutrition

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

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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