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Friday, February 27, 2015

Brazilian Vegetable Feijoada

Total Time: 40 mins Preparation Time: 15 mins Cook Time: 25 mins

Ingredients

  • Servings: 6
  • 2 tablespoons olive oil
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon ground cumin
  • 1 teaspoon ground thyme
  • 2 medium sweet potatoes, peeled and chopped
  • 1 large leek, cut into 1/2-inch slices ( part only)
  • 1 red bell pepper, cut lengthwise into 1/2-inch slices
  • 1 yellow bell pepper, cut lengthwise into 1/2-inch slices
  • 1 medium yellow onion, sliced into 1/2-inch crescents
  • 1 tablespoon dark rum
  • 2 tablespoons fresh lime juice
  • 1 large tomato, cut lengthwise into 1/2-inch slices
  • nonstick cooking spray
  • 2 (16 ounce) cans black beans, drained and rinsed
  • fresh cilantro, chopped
  • cooked rice (optional)

Recipe

  • 1 in a large pot over medium heat, heat oil.
  • 2 add pepper flakes, cumin, and thyme, and cook, stirring, until fragrant, about 20 seconds.
  • 3 add sweet potatoes and cook for 5 minutes, stirring occasionally.
  • 4 add leek and cook for 5 minutes more, stirring occasionally.
  • 5 stir in peppers and onion and cook for 5 minutes.
  • 6 add rum and lime juice.
  • 7 cook until sweet potatoes are tender, about 5 minutes more.
  • 8 stir in tomato.
  • 9 spray a small saucepan with nonstick cooking spray.
  • 10 add beans and cook until hot, about 3 minutes. (add water a little at a time to prevent sticking.)
  • 11 to serve, pour beans in a casserole, serving bowl, or platter, and pour sweet potato mixture on top of beans.
  • 12 garnish with cilantro.
  • 13 if serving over rice or other grain, form a ring around serving platter with rice or grain, pour beans into center of platter, and top with sweet potato mixture.
  • 14 per serving: 305 calories; 10g protein; 5g fat; 54g carbohydrates; 0 cholesterol; 22mg sodium; 12g fiber.

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