Samba in the Pot: Cooking Plant-Based Feijoada

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Feijoada is a black bean stew, often served with farofa (a dish made of cassava flour), rice, sautéed collard greens, and sliced oranges. Black beans were first grown in South America. After the second half of the 1500s, other types of beans were introduced, some from Africa and others from Portugal, which were known as feijao-fradinho. Its African and Portuguese influences made this dish popular in Brazil. However, it is served in nations such as Angola, Mozambique, and Cape Verde.

Feijoada is more than a dish- it's a story of resilience and unity in a pot. With every bite, you taste centuries of adaptation, where African, Portuguese, and indigenous cultures are melded into something greater. This stew doesn't just fill the stomach; it honors the past and brings people together.

Samba in the Pot: Cooking Plant-Based Feijoada

Yield: 4-6 servings

Author: Alexis Fedrick

prep time: 20-40 minutes cook time: 2- 2 ½ hours total time: 2 hours 20 minutes - 3 hours 10 minutes

ingredients:

A can of Goya black beans, 15.5 oz.
4 slices of vegan bacon (optional)
2 slices of vegan sausage
1 diced yellow onion
4 cloves of garlic
3 bay leaves
1/2 teaspoon of cumin
1/2 a slice of navel orange
1-2 tablespoon(s) of Adobe all-purpose seasoning
1 teaspoon of pink salt
1/2 teaspoon of black pepper
2 cups of water
1 tablespoon of butter
1-1 ½ cup of oil

instructions:

How to Make Plant-Based Feijoada

Cut the onions, garlic, vegan sausage, and vegan bacon.
Pour some oil into the pot. Add about a tablespoon of butter to prevent the pot from burning.
When you turn on the heat, allow the butter to melt.
Pour the onions and garlic. Add pink salt, black pepper, and cumin.
Stir and add in plant-based sausage and/or bacon.
Turn the heat down to medium.
Pour a can of black beans. Then, add about 2 cups of water.
Ensure that the orange is sweet. Squeeze the juice from the fruit and place half of the orange in the pot. Add the bay leaves.
Be sure to stir every five minutes
Turn down the heat. Add more water if needed.
Taste the feijoada to see if it needs seasoning.
If needed, add the Adobe all-purpose seasoning.
If needed add Adobe all-purpose seasoning

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Alexis Fedrick

afedrick@une.edu

Hi, I am Alexis. I have a Bachelor of Science in Public Health from the University of South Florida. I am currently a Substitute Teacher. I have served as a health educator, where I worked on initiatives that target health disparities and improve health equity efforts. My previous role entail addressing each of the health determinants that contributed to obesity according to my county's workplan, collaborating with various organizations, and working with WellFlorida Council and other community partners to collect data on the issues most prevalent in the county, and recommend interventions to tackle these issues. My teaching experience has been instrumental in strengthening my communication and leadership skills, which are pivotal to public health advocacy and community outreach. With a strong foundation in health education and community engagement, I have dedicated my job to reducing health disparities and empowering communities with the resources and knowledge they need to achieve their greatest level of health. Here at Assuaged Foundation, I hope to establish connections with like-minded people and obtain research and data analysis skills.

Topics: Recipes Health Benefits Food and Nutrition

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Samba in the Pot: Cooking Plant-Based Feijoada

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Samba in the Pot: Cooking Plant-Based Feijoada