Brazilian cuisine is known for its rich flavors, vibrant colors, and diverse ingredients. One of the most beloved dishes is Brazilian Black Bean Stew, traditionally known as Feijoada. While the classic version includes meat, this vegan adaptation is just as hearty, flavorful, and packed with protein.
In this article, we’ll explore:
- The history of Brazilian black bean stew
- Key ingredients for an authentic taste
- A step-by-step recipe for vegan Brazilian black bean stew
- Nutritional benefits of this dish
- Tips for serving and storing
- Variations and substitutions
Whether you’re a vegan food lover or just looking for a nutritious, protein-rich meal, this stew is a must-try!
The History of Brazilian Black Bean Stew (Feijoada)
Feijoada is often considered Brazil’s national dish. It originated during the colonial period when enslaved Africans cooked black beans with leftover meat cuts. Over time, it evolved into a cultural symbol, often enjoyed during family gatherings and celebrations.
The vegan version maintains the deep, smoky flavors while using plant-based ingredients. It’s a healthier, cruelty-free alternative that still delivers an authentic taste.
Key Ingredients for Vegan Brazilian Black Bean Stew
To make this dish rich and flavorful, you’ll need:
1. Black Beans
- The star ingredient, providing protein and fiber.
- Use dry beans (soaked overnight) or canned for convenience.
2. Vegetables & Aromatics
- Onions, garlic, bell peppers – for a savory base.
- Tomatoes – add acidity and depth.
- Carrots & sweet potatoes – for sweetness and texture.
3. Smoky & Spicy Elements
- Smoked paprika or liquid smoke – mimics the traditional smoky flavor.
- Bay leaves, cumin, and coriander – essential Brazilian spices.
- Fresh cilantro or parsley – for a fresh finish.
4. Vegan Protein (Optional)
- Tempeh, tofu, or seitan – for extra protein.
- Vegan sausage or mushrooms – adds a meaty texture.
Step-by-Step Vegan Brazilian Black Bean Stew Recipe
Ingredients (Serves 6-8)
- 2 cups dry black beans (or 4 cans, drained)
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 red bell pepper, chopped
- 2 carrots, diced
- 1 sweet potato, cubed
- 2 tomatoes, chopped (or 1 can diced tomatoes)
- 2 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp coriander
- 2 bay leaves
- 4 cups vegetable broth
- 1 cup coconut milk (for creaminess)
- 2 tbsp olive oil
- Salt & pepper to taste
- Fresh cilantro (for garnish)
Instructions
1. Prepare the Beans
- If using dry beans, soak overnight, then boil for 1 hour until tender.
- For canned beans, rinse and drain.
2. Sauté the Aromatics
- Heat olive oil in a large pot.
- Add onions, garlic, and bell peppers. Sauté until soft.
3. Add Spices & Vegetables
- Stir in tomato paste, smoked paprika, cumin, coriander, and bay leaves.
- Add carrots, sweet potatoes, and tomatoes. Cook for 5 minutes.
4. Simmer the Stew
- Pour in vegetable broth and cooked black beans.
- Bring to a boil, then reduce heat and simmer for 30-40 minutes.
5. Finish with Coconut Milk
- Stir in coconut milk for creaminess.
- Adjust salt and pepper to taste.
6. Serve & Garnish
- Remove bay leaves.
- Garnish with fresh cilantro.
- Serve with rice, farofa (toasted cassava flour), or sautéed greens.
Nutritional Benefits of Vegan Brazilian Black Bean Stew
- This dish is not only delicious but also highly nutritious:
- High in protein – Black beans provide 15g protein per cup.
- Rich in fiber – Supports digestion and heart health.
- Packed with vitamins – Sweet potatoes and carrots offer Vitamin A.
- Iron & antioxidants – Helps boost energy and immunity.
- Low in fat – A heart-healthy meal option.
Serving Suggestions & Storage Tips
How to Serve
- Traditional pairing: White rice, farofa, and orange slices.
- Modern twist: Serve with quinoa or cauliflower rice.
- Side dishes: Sautéed kale, avocado slices, or plantain chips.
Storage Tips
- Refrigerate for up to 5 days.
- Freeze for up to 3 months (store in airtight containers).
- Reheat on the stove with a splash of water or broth.
Variations & Substitutions
- Spicier version: Add jalapeños or chili flakes.
- Gluten-free: Skip seitan and use tempeh or lentils.
- Oil-free: Sauté in vegetable broth instead of oil.
- Instant Pot method: Cook beans and stew in 30 minutes.
Conclusion
This vegan Brazilian black bean stew is a flavorful, protein-packed, and comforting dish that stays true to its cultural roots while being 100% plant-based. Whether you’re vegan or just looking for a healthy, hearty meal, this recipe is a must-try!
Have you made vegan feijoada before? Share your experience in the comments!
