Salada de Feijão

Salada de Feijão is a vibrant and refreshing Brazilian bean salad, typically made with cooked black or pinto beans, diced tomatoes, onions, bell peppers, and fresh herbs like cilantro, all tossed in a simple vinaigrette. It's a staple side dish found at churrascarias (steakhouses) and family gatherings across Brazil, offering a cool contrast to grilled meats.

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🍽️ Nutrition at a glance

This salad is a good source of plant-based protein and dietary fiber from the beans, with a moderate amount of carbohydrates and very little fat. A typical serving provides a solid dose of iron, folate, and antioxidants from the vegetables, and generally falls in the range of 150-200 calories per cup, depending on the dressing.

Nutrition breakdown

Calories	210 kcal
Protein	12 g
Carbs	30 g
Fat	5 g
Fiber	10 g
Sugar	4 g
Sodium	480 mg
Potassium	450 mg
Iron	3.5 mg
Folate	180 µg
Magnesium	70 mg
Phosphorus	180 mg
Zinc	2.0 mg
Vitamin C	15 mg
Vitamin K	10 µg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a perfect example of Brazil's culinary fusion, combining indigenous ingredients like beans with influences from European and African cuisines. Nutritionally, the combination of beans and fresh vegetables creates a complete protein profile and a low-glycemic meal, making it both satisfying and energizing.