Often considered as a national dish of Brazil, this strongly-flavoured stew is traditionally prepared with black beans and a variety of salted pork and beef products, and served with "farofa" (toasted cassava flour). This version is much simpler, less greasy, and also much healthier.
1 cup | black beans (dried) | 200 g | |
1.8 kg | pork shoulder, with bone, rind removed | ||
3 tbsp | olive oil | 45 mL | |
2 | onions, chopped | 400 g | |
2 cloves | garlic, finely chopped | ||
3 slices | bacon, chopped | 60 g | |
1 | dried chili peppers, finely chopped | 0.4 g | |
2 tbsp | white vinegar | 30 mL | |
2 cups | water, enough to cover | 500 mL | |
2 | bay leaf | 0.4 g | |
1 pinch | salt [optional] | 0.1 g | |
ground pepper to taste [optional] |
The beans must be soaked in water overnight.
per 1 serving (200 g)
Amount % Daily Value |
Calories 340 |
Fat 14 g 22 % |
Saturated
4.1 g
20 % |
Cholesterol 90 mg |
Sodium 140 mg 6 % |
Carbohydrate 20 g 7 % |
Fibre 5 g 21 % |
Sugars 2 g |
Net Carbs 15 g |
Protein 32 g |
Vitamin A 0 % |
Vitamin C 6 % |
Calcium 3 % |
Iron 22 % |
Food Group | Exchanges |
---|---|
Starches | ½ |
Vegetables | 1 |
Meat and Alternatives | 4 |
Fats | 3 |