Portuguese Feijoada de legumes - Black Beans with Pumpkin and Rice
Feijoada without meat, as it is cooked in Portugal on fast days and nowadays beyond them: black beans, pumpkin, carrot, bay. The pumpkin collapses and thickens the stew by itself.
Why this dish is good for you
Bean and rice complete each other's amino acid profile - the pulse brings the lysine the grain lacks, the grain the sulphur-containing amino acids the bean lacks. Plus over eleven grams of fibre and the anthocyanins in the black bean skin, the same pigments found in blueberries.
Ingredients
- Black beans(weighed dry, soaked overnight)300 g
- Pumpkin(Hokkaido, unpeeled, in large dice)400 g
- Carrots(in thick slices)250 g
- Rice(weighed raw, served alongside)240 g
- Onion200 g
- Olive oil35 g
- Garlic18 g
- Salt(only at the end - salted early the beans stay firmer)7 g
- Smoked paprika6 g
- Bay leaf(one leaf)1 g
- Water1200 ml
Method
- 1
Soak the beans the night before, drain and simmer in fresh unsalted water with the bay leaf for 60 to 75 minutes until soft. Keep the cooking water.
- 2
Sweat onion and garlic in the olive oil and stir in the smoked paprika off the heat.
- 3
Add the carrots, pour in enough of the bean cooking water to barely cover and simmer for 15 minutes.
- 4
Add pumpkin and beans and simmer uncovered for another 20 minutes. The pumpkin collapses and thickens the stew - which is why neither flour nor a blender is needed.
- 5
Only now add the salt and remove the bay leaf.
- 6
Wash the rice until the water runs clear and steam it in twice its volume of water for 12 minutes. Serve the feijoada over the rice.
🫘 Die Bohnenschale färbt den ganzen Topf
A black bean's colour sits in its skin alone and consists of anthocyanins, the same pigments as in blueberries and red cabbage. They turn reddish in acid conditions and bluish in alkaline ones - which is why a feijoada with tomato looks different from one without.
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