Can’t Make It to Rio? This Lightened-Up Feijoada Is the Next-Best Thing

OK, so you’re watching the Summer Olympics from your couch instead of live in Rio de Janeiro. Time to make a batch of feijoada — the Brazilian black-bean stew that’s considered the country’s national dish — invite some friends over and throw a summer games viewing party.

Feijoada (“fay-jwah-duh”) is a comfort-food staple in Brazil that’s traditionally made with beans and lots of fatty meats. Our version cuts way back on the fat and calories, highlights the healthiest attributes of the dish (fiber- and protein-filled legumes and aromatic vegetables and herbs) and has just enough meat to lend the dish its signature smoky flavor.

Lightened-Up Feijoada

Serves 12

Ingredients:

1 pound dried black beans

12 ounces chorizo sausage, sliced

2 ounces bacon, chopped

1 white onion, finely chopped

2 cloves chopped garlic

3 bay leaves

5 cups water

Kosher salt

Cooked rice and orange slices for serving

Directions:

Soak beans in cold water overnight; drain, rinse and set aside.

Heat a large soup pot or Dutch oven over medium heat. Add chorizo and bacon, and brown for 5 to 7 minutes. Add onion, garlic and bay leaves, and cook for an additional 10 minutes until onions are tender.

Add beans and water; bring to a simmer and cook with the lid covered halfway for about 2 1/2 hours, until beans are tender and most of the water is absorbed.

Once cooked, add 1/2 teaspoon of kosher salt and taste for additional seasoning. Serve with rice and orange slices.

Per serving (1/2 cup):Calories 206; Fat 7 g (Saturated 3 g); Cholesterol 20 mg; Sodium 289 mg; Carbohydrate 23 g; Fiber 6 g; Sugars 1 g; Protein 13 g

Get more healthy dish ideas:

Pack the Portobello: 5-Ingredient Grilled Shrimp-Stuffed Mushrooms

Foods with 100 Calories

Healthy Weeknight Dinners

Fresh, Healthy Summer Recipes

5 Healthy Breakfasts to Fit into Your Schedule

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

Next Up

KFC’s Gravy Candle Is the Best Thing You Can’t Have

It’s available only to 230 lucky winners in the U.K. and Ireland, so the rest of will just have to use our imaginations.

Is Poke the Next Big Thing?

The next big thing in fast-casual dining may come as fantastic news for raw-fish fans: restaurants devoted to poke, Hawaii’s answer to sashimi, ceviche and tuna tartare.

Are Supermarket Gyms the Next Big Thing?

Grocery stores are getting into the fitness game to attract customers, trend watchers note.

Gochujang — The Next Best Thing You Never Ate

Gochujang (a spicy, slightly sweet, beautiful dark red fermented chili paste) has been a staple ingredient in Korean households for hundreds of years. It's used as an ingredient in stews and sauces, or simply as a dip for a snack.

Za'atar — The Next Best Thing You Never Ate

Try Za'atar, a Middle Eastern spice blend made of woody herbs (usually thyme and oregano, but traditionally hyssop), sumac and sesame seeds.

The Next Hybrid Fruit is... The Peacharine

Can't decide between a peach and a nectarine? You no longer have to.