White Bean Vegetables Feijoada

White Bean Vegetable Feijoada – A Hearty, Nourishing Dish
Beans and rice make a complete, balanced meal, providing all the essential nutrients the body needs to thrive. Growing up, we ate different varieties of beans daily, as they were our primary source of protein. Along with their nutritional value, beans are the foundation of comforting soups and stews, perfect for cold nights.

A Plant-Based Twist on Feijoada
White Bean Vegetable Feijoada delivers the same rich, hearty comfort as the traditional Portuguese Feijoada—but without the meat. Originating in Portugal, Feijoada is a bean stew traditionally made with black beans and various meats. It is especially popular in Brazil, where it is considered a national dish. The name “Feijoada” comes from the Portuguese word “feijão,” meaning beans.

The Power of Beans
Beans are an incredibly nutritious food, offering numerous health benefits:

✔ Low Glycemic & Heart-Healthy – Beans have a low glycemic index, making them beneficial for blood sugar control and heart health.
✔ Rich in Protein & Amino Acids – Beans contain all essential amino acids, making them a fantastic plant-based protein source.
✔ Packed with Vitamins, Minerals & Fiber – They provide key nutrients that support digestion, energy levels, and overall well-being.
✔ High in Lysine – This essential amino acid, often missing in other plant foods, plays a crucial role in muscle repair and immune function.

Cooking Tips for Maximum Enjoyment
While beans are highly nutritious, they can be hard to digest if not properly prepared. To reduce gas formation, soak beans for 12 hours, changing the water every three hours. Adding kombu or wakame seaweed to the soaking water helps absorb toxins that contribute to bloating and digestive discomfort.

A Nourishing, Creamy Delight
While White Bean Feijoada works beautifully as a starter or soup, its high nutritional content makes it substantial enough to be a satisfying main dish. The addition of coconut milk creates a creamy, rich texture, setting it apart from traditional Feijoada dishes and making it an utterly delightful experience.

Enjoy this wholesome, comforting meal, packed with flavor, warmth, and nutrition!

Print Recipe

White Bean Vegetables Feijoada

Stew – Brazilian

Serves: 6

Prep Time: 20 minutes – Cooking Time: 1 hour 40 minutes – Total Time: 2 hours

A meatless twist on the traditional Feijoada, featuring white beans and a medley of vegetables simmered in a creamy coconut broth.

Ingredients

• 1 cup white beans
• 3 celery sticks, chopped into small cubes
• 250 grams spinach
• 2 teaspoon fresh ginger, minced
• 1 red bell pepper, seeds removed, chopped into small cubes
• 8 okra
• 1 cup coconut milk
• 2 tablespoon coconut cream
• Fresh curry leaves, to taste
• 1 tablespoon black mustard seeds
• 2 tablespoon sesame oil
• 1 teaspoon white pepper
• 1 teaspoon salt
• 1 cup vegetable stock

Instructions

1

Soak the white beans overnight.

2

Drain the water from the white beans. In a pot with enough water to cover them, cook the beans until soft (about 40-50 minutes), then discard the cooking water.

3

Heat sesame oil in a separate saucepan over medium heat and add black mustard seeds and curry leaves; let them sweat for one minute.

4

Add the celery, spinach, red bell pepper, okra, and ginger, and sauté for 2-3 minutes, seasoning with salt and white pepper.

5

Mix in the cooked beans and vegetable stock, then allow the mixture to simmer for 5-10 minutes to meld the flavors.

6

Stir in the coconut milk and coconut cream, then turn off the heat and serve in individual-sized bowls.

Nutrition

• 415.4 Calories
• 50.0g Carbohydrates
• 0.0mg Cholesterol
• 20.0g Fat
• 10.0g Fiber
• 15.0g Protein
• 300.0mg Sodium
• 0.0g Trans fat

Notes

Okra contributes to a creamier texture. To reduce gas, soak the beans for about 12 hours, rinsing and changing the water every 3 hours.