Heart-Healthy Feijoada

Discover a nutritious twist on Brazil’s beloved comfort food with this Heart-Healthy Feijoada. Brimming with fiber-rich black beans, lean proteins like skinless chicken breast and turkey sausage, and antioxidant-packed veggies such as tomatoes, red bell peppers, and collard greens, this recipe offers all the rich, smoky flavors of traditional feijoada without the excess sodium and saturated fat. Spiced with cumin and a hint of cayenne for bold flavor, the dish simmers to perfection in low-sodium chicken broth, creating a satisfying and wholesome meal that’s perfect for the whole family. Ready in just over an hour, this one-pot gem is not only delicious but also easy to prepare, making it a fantastic option for weeknight dinners or meal prep. Garnished with fresh parsley for a burst of color and freshness, this heart-healthy feijoada is proof that comfort food can be both flavorful and good for you.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 500 g Black beans
• 2 tbsp Olive oil
• 1 medium Onion, chopped
• 4 cloves Garlic cloves, minced
• 300 g Skinless chicken breast, chopped
• 200 g Turkey sausage, sliced
• 2 pieces Bay leaves
• 1 tsp Cumin powder
• 0.5 tsp Cayenne pepper
• 2 medium Tomato, diced
• 1 medium Red bell pepper, chopped
• 200 g Collard greens, chopped
• 500 ml Low-sodium chicken broth
• 1 tsp Black pepper
• 0.5 tsp Salt
• 2 tbsp Fresh parsley, chopped

Directions

Step 1

Rinse the black beans under cold water and soak them overnight. Drain them before use.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until onions are translucent, about 5 minutes.

Step 3

Add chopped skinless chicken breast and turkey sausage to the pot. Cook until the chicken is browned and the sausage is slightly caramelized, about 8 minutes.

Step 4

Add bay leaves, cumin powder, and cayenne pepper to the pot. Stir to combine.

Step 5

Add the diced tomatoes and chopped red bell pepper, stirring to integrate the flavors.

Step 6

Pour in the drained black beans and low-sodium chicken broth. Stir well.

Step 7

Season with black pepper and salt as needed. Bring the mixture to a boil.

Step 8

Reduce the heat to low and cover the pot. Let it simmer for about 60 minutes or until the beans are tender.

Step 9

In the final 10 minutes of cooking, add the chopped collard greens to the pot. Stir gently to incorporate.

Step 10

Remove the bay leaves before serving.

Step 11

Garnish with freshly chopped parsley before serving. Enjoy your heart-healthy feijoada!

Nutrition Facts

Serving size	1959.4 grams (1959.4g)

Amount per serving	% Daily Value*
Calories	1293

Total Fat 60.70g	78%
Saturated Fat 12.00g	60%
Polyunsaturated Fat 2.70g
Cholesterol 140mg	47%
Sodium 4690mg	204%
Total Carbohydrate 129.30g	47%
Dietary Fiber 44.70g	160%
Total Sugars 24.20g
Protein 71.80g	144%

Vitamin D 0IU	0%
Calcium 869mg	67%
Iron 14mg	78%
Potassium 2039mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.4%

Protein: 21.3%

Carbs: 38.3%