Brazilian feijoada with vegetables
Brazilian feijoada is a hearty, slow-cooked stew traditionally made with black beans and a variety of meats. The vegetable-forward version incorporates ingredients like carrots, bell peppers, kale, and sweet potatoes, creating a vibrant and nutritious twist on the national dish of Brazil.
🍽️ Nutrition at a glance
This dish is a balanced powerhouse, offering substantial protein from the beans and meat, complex carbohydrates for sustained energy, and a wealth of fiber and vitamins from the vegetables. A typical serving can range from 400 to 600 calories, depending on the cut of meat and portion size.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 22 g |
| Carbs | 30 g |
| Fat | 14 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 850 mg |
| Iron | 4.5 mg |
| Potassium | 650 mg |
| Magnesium | 70 mg |
| Phosphorus | 280 mg |
| Zinc | 3.2 mg |
| Vitamin B1 (Thiamine) | 0.4 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 90 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, feijoada is a symbol of communal gathering in Brazil, often enjoyed on weekends with family and friends. Nutritionally, the addition of vegetables boosts the dish's micronutrient profile, making it a more complete meal that supports both energy and digestive health.
