Meatless Monday : Brazilian bean stew


Brazilian bean stew, feijoada is a hearty stew traditionally made with lots of meat such as pork, black beans, vegetables and spices.  It is often described as the national dish of Brazil, especially of Rio de Janeiro.


My vegan version is made 'meaty' by the addition of mushrooms.  There are many variants of this dish - in some regions brown or red beans are used and the vegetables in the stew vary greatly so feel free to use whatever vegetables you have handy.  If you are having a Rio party scale up the quantities for the number of your guests.  

You might also like my Coconut, Lime and Polenta cake - gluten free' which is also sugar free. http://40plusandalliswell.blogspot.co.uk/2016/08/coconut-lime-and-polenta-cake-gluten.html



Brazilian bean stew 
Serves 2
You will need

1 onion, peeled and chopped

1 tbsp oil
2 cloves garlic, peeled and crushed
4 cherry tomatoes
4 - 6 tbsp tomato puree
5 inch piece of squash taken from the 'neck' end of a large squash, peeled and diced or use 1 large sweet potato, scrubbed and diced
1 small courgette, diced
1/2 red pepper, chopped
120g chestnut mushrooms
1/2 tsp pink salt 
2 bay leaves
1/2 tsp chilli or to taste
1/2 tsp smoked paprika
1/2 tsp stevia
1 can organic black beans, or I have used borlotti beans
handful fresh coriander


Heat the oil and cook the onion over a medium heat for 2 minutes.  Add the garlic and cook for a further minute.  
Add the squash/sweet potato, courgette, red pepper, mushrooms, herbs, spices, salt and stevia.  Add the tomatoes and tomato puree and around 250ml water. 
Turn up the heat to bring to the boil then reduce heat to simmer until the vegetables are tender.  Stir in the beans and cook for a few more minutes.  Divide between bowls and top with coriander.  
Serve with brown rice or wraps.

Enjoy

Janet x



Recipe Copyright © 2016 40plusandalliswell

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