This is my version of Feijoada which is the national dish of Brazil. This meat free hearty black bean stew served with quinoa and plantain, will leave you feeling satisfied for hours.
Ingredients: Serves 6 people and 4½ of your 5 a day per person
600g sweet potatoes peeled and cut into 1 inch pieces
3 x 380g carton organic black beans with the water
100g okra cut into 1 cm pieces
360g white quinoa
2 x ripe plantains diagonally cut
1 x red pepper cut into 1 cm pieces
1 x yellow pepper cut into 1 cm pieces
1 x green pepper cut into 1 cm pieces
1 x red onion diced
2 cloves of garlic crushed
1 tbsp organic tomato puree
3 tsp smoked paprika
1 tsp paprika
2 tsp ground cumin
1 tsp ground coriander
½ tsp cracked black pepper
½ chilli flakes
3 tbsp organic coconut oil melted
6 x sprays of olive oil
Small bunch of fresh coriander chopped plus extra leaves for garnish
1 Place the sweet potato on a large baking tray and sprinkle 1 tsp of cumin and 1 tbsp of coconut oil, then mix and toss it altogether. Put the red, yellow and green peppers on another baking tray and sprinkle 1 tsp of smoked paprika and ½ tbsp of coconut oil then toss and mix that together, then place both trays in a pre-heated oven on 200c/400f/gas 6 for 15 minutes until golden in colour.
2 Spray a baking tray with 3 sprays of olive oil then place the plantain on the tray, then spray the plantain with 3 sprays of the olive oil and set aside
3 Cook the quinoa per the packet instructions.
4 In a large heated saucepan on a medium heat add the 1½ tbsp of coconut oil, then add the onions, stir and cook for 3 minutes.
5 After 3 minutes add the garlic and stir. Then add the rest of the ground cumin and smoked paprika, plus the ground coriander, paprika, cracked black pepper and tomato puree. Stir and leave to cook for another 3–5 minutes.
6 Then add the okra and stirring occasionally, leave to cook for another 5 minutes.
7 When the sweet potato and peppers are cooked and lightly coloured remove from the oven and add them to the saucepan.
8 Add the black beans, add 200ml of water and stir turn up the heat high and bring to a rolling boil, then stir turn the heat down and allow to simmer for 10 minutes.
9 Meanwhile, place the plantain the oven and cook for 15 minutes or until it is lightly golden turning half way through.
10 After 10 minutes stir and add the chilli flakes to the saucepan and leave to cook for another 3 minutes.
11 Then add the chopped fresh coriander stir and cook for another 2 minutes, then stir and remove from the heat.
12 When the quinoa is cooked and plantain is golden remove from the heat, plate up and enjoy the taste of Brazil.
Plantain is related to the banana but needs to be cooked. They have a higher amount of dietary fibre, vitamin-C, vitamin-A and potassium than a banana. It is also rich in vitamin B-6, magnesium, phosphorous and iron.
Okra are very low in calories, helps control cholesterol, aids weight loss, and contains high levels of dietary fibre. They have a health amounts of vitamin-A, vitamin-C, vitamin-K, vitamin B-6 and B-complex vitamins.
Black Beans helps prevent Alzheimer’s, keep a healthy heart and regulates blood sugar levels. They are high in vitamin-A, vitamin-B9 soluble fibre, protein, calcium, iron, manganese. They are a great source of folic acid and molybdenum-a rare mineral that breaks down sulphites found in wine and helps cell energy production.
Sweet potatoes contain no cholesterol and it is rich in dietary fibre, anti-oxidants, beta-carotene and vitamin-A, which helps you protect form lung and oral cancers. It has many essential vitamins and minerals like vitamin B-5, vitamin B-6, iron and calcium
Yellow Pepper helps slow down aging, boosts cardiovascular health, enhances your immune system and lowers cholesterol. It contains fibre, beta-carotene, vitamin-C, vitamin-A and Lycopene which gives it the colour and helps prevent prostate cancer and heart disease.
Red Pepper is rich in anti-oxidants, vitamin-A, vitamin-B, vitamin-C, vitamin-E, potassium and zinc.
Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.
Coconut oil can make you reduce your hunger, make you eat less and burn more fat, and lose harmful abdominal fat. It also helps you reduce blood cholesterol levels and boost brain function and strengthens the immune system.
Cumin helps digestion and is a great source of dietary fibre. It also contains iron, calcium, copper, potassium which helps with your heart rate, manganese, selenium and zinc, as well as anti-oxidants, vitamin-A, vitamin-C and vitamin-E.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Smoked Paprika/Paprika is a combination of peppers grounded into a power which is why the heat and colour varies with all the nutrients like capsaicin which relaxes blood vessels which lowers blood pressure, vitamin-A, vitamin-E, vitamin B-6 and iron.
Coriander is a good source of dietary fibre, potassium, calcium, manganese, iron, magnesium, folic acid, niacin, vitamin-A, vitamin-C and vitamin-K which helps with brain function and Alzheimer’s.