White Bean Vegetable Feijoada

Name: White Bean Vegetable Feijoada
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Yield: 6 servings
Ingredients: 1 cup white beans; 3 celery sticks (chopped into small cubes); 250 grams spinach; 2 teaspoon fresh ginger (minced); 1 red bell pepper (seeds removed, chopped into small cubes); 8 okra; 1 cup coconut milk; 2 tablespoon coconut cream; Fresh curry leaves (to taste); 1 tablespoon black mustard seeds; 2 tablespoon sesame oil; 1 teaspoon white pepper; 1 teaspoon salt; 1 cup vegetable stock

Por Dada Shivananda

Beans and rice make a complete, balanced meal, providing all the essential nutrients our bodies need to thrive. Growing up, we ate different varieties of beans daily, as they were our primary source of protein. Along with their nutritional value, beans are the foundation of comforting soups and stews, perfect for cold nights.

White Bean Vegetable Feijoada delivers the same rich, hearty comfort as the traditional Portuguese Feijoada—but without the meat. Originating in Portugal, Feijoada is a bean stew traditionally made with black beans and various meats. It is especially popular in Brazil, where it is considered a national dish. The name "Feijoada" comes from the Portuguese word "feijão," meaning beans.

Nutritional Benefits: Beans are incredibly nutritious, offering a low glycemic index that benefits blood sugar control and heart health. Rich in protein and containing all essential amino acids, they provide a complete plant-based protein source. Beans are packed with vitamins, minerals, and fiber that support digestion and energy levels, while being particularly high in lysine—an essential amino acid often missing in other plant foods that plays a crucial role in muscle repair and immune function.

While beans are highly nutritious, they can be challenging to digest if not properly prepared. To reduce gas formation, soak beans for 12 hours, changing the water every three hours. Adding kombu or wakame seaweed to the soaking water helps absorb compounds that contribute to bloating and digestive discomfort.