Bean and rice are complete meals. They will provide you with all the nutrition body needs to sustain the body. Growing up as a kid, we ate different forms of beans in our meals daily. These were our main sources of protein. Also, soups and stews are fantastic on cold nights.
White Bean Vegetables Feijoada offers a similar comfort as the original Feijoada dish, minus the meat. A Feijoada is a stew that originated in Portugal, made out of black beans and meat. It is common in many Latin American countries, but especially in Brazil. In fact, it is considered one of Brazil’s national dishes. The name comes from the word feijão, which means beans in Portuguese.
Speaking of the star of the dish, beans are very healthy. They are low glycemic and a great source of protein. All beans are rich in amino acids, which form proteins for the body to use efficiently. Beans are abundant as well in vitamins and minerals and are high in fiber. They also contain lysine, an amino acid not frequently found in other plant foods.
The low glycemic index in beans helps it break down quickly, is suitable for the heart, and helps prevent diabetics. The downside is, if not well cooked and consumed late at night. It can cause a gassy stomach. To counter this, you can soak the beans for about 12 hours, rinsing and changing the water every three hours as algae wakame or kombu to absorb the toxins that cause gas formation.
White Bean Feijoada is perfect as a starter or soup, but it can actually be a meal in itself because of its high nutrition content. The coconut milk also adds a creamy, rich element to the dish, which isn’t common in other Feijoada dishes, making it absolutely delightful.
White Bean Vegetables Feijoada
- 1 cup white beans
- 3 celery sticks, chopped into small cubes
- 9 oz / 250 grams spinach
- 2 tsp fresh ginger, minced
- 1 red bell pepper, seeds removed, and chopped into small cubes
- 8 okra
- 1 cup of coconut milk
- 2 tbsp coconut cream
- some curry fresh leaves
- 1 tbsp black mustard seeds
- 2 tbsp sesame oil
- 1 tsp white pepper
- 1 tsp salt
Soak the white beans overnight.
Drain the water from the white beans. Then in a pot with enough water to cover the beans, cook the beans until they are soft, about 40-50 minutes. Discard the water.
In a separate saucepan over medium heat, add sesame oil. Then add the black mustard seeds and curry leaves, letting them sweat for a full minute.
Add the vegetables and sauté for 2-3 minutes. season with salt and white pepper.
Mix in the cooked beans and vegetable stock. Allow the contents of the pot to simmer for about 5-10 more minutes to combine all flavors.
Add coconut milk and mix it well. Turn off the heat from the stove and serve this in individual-sized bowls.
The Okra will help to make the Feijoada creamier. To prevent feeling gassy from eating beans, soak the beans for about 12 hours in a pot of water, but rinse and change the water every 3 hours.