Brazilian Feijoada Light (black bean stew with lean pork)

 Here’s a high-protein, nutrient-dense recipe for Brazilian Feijoada Light

a lighter version of the classic black bean stew with lean pork, perfect for bodybuilders or anyone seeking a muscle-friendly meal! 🍲🇧🇷  

Brazilian Feijoada Light

Ingredients (Serves 4)  

For the stew:  

- 1 lb lean pork tenderloin (cut into cubes)  

- 1 cup dried black beans (or 2 cans, rinsed and drained)  

- 1 onion (chopped)  

- 3 garlic cloves (minced)  

- 1 red bell pepper (chopped)  

- 1 tbsp olive oil  

- 1 bay leaf  

- 1 tsp smoked paprika  

- 1/2 tsp cumin  

- 1/2 tsp oregano  

- 4 cups low-sodium chicken broth  

- Salt and pepper (to taste)  


For serving:  

- 1 cup cooked brown rice (or cauliflower rice for lower carbs)  

- 1/4 cup chopped cilantro  

- 1 orange (sliced, for garnish)  


Instructions

1. Soak the beans: If using dried beans, soak overnight in water. Drain and rinse before cooking.  

2. Cook the pork: Heat olive oil in a large pot over medium heat. Brown pork cubes for 3-4 minutes. Remove and set aside.  

3. Sauté veggies: In the same pot, sauté onion, garlic, and bell pepper until soft. Add smoked paprika, cumin, oregano, and bay leaf. Stir for 1 minute.  

4. Simmer the stew: Add black beans, pork, and chicken broth. Bring to a boil, then reduce heat and simmer for 1.5-2 hours (or 30 minutes if using canned beans) until beans are tender. Season with salt and pepper.  

5. Serve: Divide brown rice into bowls. Top with feijoada, cilantro, and orange slices.  


Macros (Per Serving)  

- Calories: ~400-450 kcal  

- Protein: 35-40g (from pork + black beans)  

- Carbs: ~35-40g (from beans and rice)  

- Fats: ~8-10g (healthy fats from olive oil)  


Why This Meal is Great for Bodybuilders  

- High-Quality Protein: Pork and black beans provide essential amino acids for muscle repair.  

- Fiber-Rich: Black beans support digestion and sustained energy.  

- Low-Fat: Lean pork keeps the dish light while adding flavor.  

- Customizable: Swap pork for chicken or tofu.  


Pro Tips  

- Boost Protein: Add a dollop of Greek yogurt or a sprinkle of cheese.  

- Lower Carbs: Use cauliflower rice instead of brown rice.  

- Extra Flavor: Add a splash of lime juice or hot sauce.  

- Meal Prep: Cook in bulk and store for quick weekday meals.  


Enjoy this hearty, protein-packed stew to fuel your workouts and recovery! 🇧🇷💪

Previous Post Next Post

Contact Form