35 mins
Not Too Tricky
serves 2
About the recipe
Feijoada is a classic Brazilian stew, which I’ve tweaked to make a gorgeous meat-free dinner. With chunks of beautiful sweet potato, black beans, sweet peppers and coriander to freshen it all up, this is a cracker of a dish. Black beans are also packed with micronutrients, such as iron, which is vital for building those all-important red blood cells to help you from feeling tired. Served with a super fresh tomato salsa and brown rice, you’ve got everything you need for a balanced meal.
Ingredients
100g brown rice
1 large sweet potato
1 red onion
2 cloves of garlic
1 yellow pepper
½ a courgette
olive oil
1 teaspoon ground coriander
1 x 400g tin of black beans
1 bunch of fresh coriander (15g)
225g ripe tomatoes
extra virgin olive oil
1 lime
3 tablespoons fat-free plain yogurt
Method
- Place the rice into a medium saucepan, cover with cold water, then place on a medium heat. Bring to a boil, then simmer gently for 25 minutes, or until just cooked. Drain in a sieve, then place the strainer over the warm pot. Season with a little sea salt and black pepper, cover with a lid and set aside off the heat.
- Meanwhile, fill a small pot with water, place over a medium heat and bring to a boil. Meanwhile, peel and chop the sweet potato into chunks, then add to the pot. Cook with the lid on for 15 minutes, or until tender. Drain and set aside.
- Meanwhile, peel and thinly slice the onion and garlic, then halve, seed and dice the bell pepper. Trim and halve the zucchini lengthways, then thinly slice.
- Heat 1 tablespoon of olive oil in a small pot over a medium heat, add the garlic, bell pepper and most of the onion. Stir in the ground coriander, season well and cook for 10 minutes, or until softened, stirring occasionally.
- Tip in the black beans and their juices, add the cooked sweet potato, then bring to a boil. Stir in the zucchini, then simmer over a medium heat for 5 minutes, or until the zucchini is just tender, adding a splash of water to loosen, if needed.
- Meanwhile, pick the leaves from 1 sprig of cilantro and set aside, then roughly chop the remaining cilantro (stalks and all). Place into a bowl with the reserved onion. Roughly chop the tomatoes and add to the bowl along with 1 teaspoon of extra virgin olive oil, a squeeze of lime juice and a pinch of salt and pepper.
- Season the veggie feijoada to taste, then serve with the rice, zingy salsa, a dollop of yogurt and the reserved cilantro scattered on top.
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