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


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


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:

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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.

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