Do you know the favorite dish of your favorite person? That meal he or she requests again and again (maybe even so much so that you have grown a bit…tired of hearing it)? For Kel that meal is feijoada. Not the traditional version, of course. Bacon, beef, ham hocks, pork shoulder: that’s a whole heck of a lot of animal. You don’t need any of that s**t to make a flavor-packed and comforting feijoada. Focus on the other ingredients. A big mess of beans, some veggies, and a touch of plant-based sausage served over steamed rice. Actually, it’s one of my favorite meals, too.
Do you have a pressure cooker? Making feijoada in one means lunch or dinner in under an hour. I love that and I love my Instant Pot because it makes that possible! If you prefer the “slow” cooker method, by all means, use that! You can pretty much pile everything in your crockpot, set it to low and leave it for 8 hours to be enjoyed after a long day.
The goodness of – –
- have the highest level of antioxidants of all common beans
- fiber, fiber, fiber!
- the magnesium in black beans helps maintain healthy blood pressure
- rich in selenium which may reduce one’s risk of developing arthritis and heart disease
- Yep, you guessed it. Fiber-rich brown rice makes your tummy feel nice and full.
- phytonutrients and antioxidants give support the immune system
Before I get to the fiejoada recipe, here’s some Halloween-related news. Kathy Hester recently released a 25-recipe Halloween e-book that is just the cutest (Dianne of Dianne’s Vegan Kitchen designed it) – in a totally spooky way, of course! Besides yummy and easy plant-based eats, Kathy shares some tips on hosting Halloween parties and decorating for the season. Check out The Ghoulish Gourmet: A Bewitched Collection of Halloween Recipes!
- 2 cups dried black beans, soaked overnight, rinsed and drained
- 1 cup soy curls, softened in hot water for about 15 minutes, drained
- 2 large onions, sliced into half moons
- 2 large carrots, peeled and cut into 1/4-inch circles
- 1 large red bell pepper, chopped
- 4 cloves garlic, minced
- 1 Tbsp. cumin
- 1/2 Tbsp. dried thyme
- 1/2 Tbsp. smoked paprika
- 1/2 Tbsp. Liquid Smoke
- 1/2 tsp. ground black pepper
- 1/3 cup dry red wine
- 2 bay leaves
- 1 spicy vegan sausage (such as Field Roast), chopped
- 2 1/2 cups vegetable broth or water
- Set the pressure cooker to “sauté” and add a splash of vegetable broth or water and the onions, carrots, bell pepper, and garlic. Cook, stirring occasionally, for about 5 minutes. Add the cumin through the black pepper and cook for another minute or so. Add the red wine and cook for another 1-2 minutes, then add the bay leaves, sausage, broth, black beans, and soy curls. Stir to combine the ingredients.
- Cover/close the pressure cooker and change the setting to Bean/Chile. Set the time to 30 minutes. Now, go about your business.
- After 30 minutes, let the cooker de-pressurize, carefully uncover and test the beans. If they are soft and falling apart a little, then the stew is done! If not, stir and crank up the pressure cooker for additional time.
- Serve the feijoada with chopped avocado, chopped onions, cilantro – whatever strikes your fancy.
- I use an Instant Pot. The settings on your pressure cooker may be a bit different.
- Serving Size: 6
- Calories: 328
- Sugar: 7
- Sodium: 2829
- Fat: 4
- Saturated Fat: 1
- Unsaturated Fat: 2
- Trans Fat: 0
- Carbohydrates: 54
- Protein: 20
- Cholesterol: 6