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! 🇧🇷💪