Jamie Oliver

Smoky veggie feijoada

Black beans, squash, peppers & okra

Smoky veggie feijoada

Serves 2
Cooks In1H 5M
DifficultyNot too tricky
Healthy
Nutrition per serving
  • Calories
    532
    27%
  • Fat
    7.9g
    11%
  • Saturates
    1.9g
    10%
  • Protein
    19.9g
    40%
  • Carbs
    93.6g
    36%
  • Sugars
    17.6g
    20%
  • Salt
    0.1g
    2%
  • Fibre
    20.1g
    -

Of an adult's reference intake

Everyday Super Food
Recipe From

Everyday Super Food

By Jamie Oliver
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Ingredients

  • ½ a butternut squash , (600g)
  • olive oil
  • 1 heaped teaspoon ground coriander
  • 1 heaped teaspoon smoked paprika
  • 3 mixed-colour peppers
  • 2 red onions
  • 4 cloves of garlic
  • 4 fresh bay leaves
  • 2 x 400 g tins of black beans
  • 100 g okra
  • 150 g brown rice
  • 2 ripe mixed-colour tomatoes
  • ½-1 fresh red chilli
  • 1 bunch of fresh coriander , (30g)
  • 1 lime
  • 2 tablespoons natural yoghurt
Tap For Method
Everyday Super Food
Recipe From

Everyday Super Food

By Jamie Oliver

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Method

  1. Preheat the oven to 200°C/400°F/gas 6.
  2. Halve and deseed the squash, then carefully chop into 3cm chunks. In a large roasting tray, toss and massage it with 1 teaspoon of oil, the ground coriander and a pinch of sea salt and black pepper.
  3. Deseed the peppers and cut into 3cm chunks, then, in a separate tray, toss and massage them with 1 teaspoon of oil and the smoked paprika. Place both trays in the oven for 35 minutes, or until softened.
  4. Meanwhile, peel and finely chop ¼ of an onion and put aside, then roughly chop the rest and place in a large casserole pan on a low heat with 1 tablespoon of oil. Crush in the garlic, add the bay leaves and a good splash of water and cook for 20 minutes, or until soft, stirring regularly.
  5. Tip in the beans, juice and all, then half-fill each empty tin with water, swirl and pour into the pan. Simmer until the time is up on the squash and peppers, then stir both into the pan.
  6. Trim, finely slice and add the okra, and simmer for a further 20 minutes, or until the feijoada is dark and delicious, loosening with an extra splash of water, if needed.
  7. Meanwhile, cook the rice according to the packet instructions, then drain.
  8. To make a quick salsa, deseed the tomatoes, then finely chop with as much chilli as you like and most of the coriander leaves. Scrape into a bowl with the reserved finely chopped onion and toss with the lime juice, then season to perfection.
  9. Remove 4 portions of feijoada, bag them up and once completely cool, freeze for a rainy day, when you’ll be really grateful it’s there.
  10. Serve the remaining feijoada with the rice and salsa, a spoonful of yoghurt and a sprinkling of the remaining coriander leaves.

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Nutrition per serving
  • Calories
    532
    27%
  • Fat
    7.9g
    11%
  • Saturates
    1.9g
    10%
  • Protein
    19.9g
    40%
  • Carbs
    93.6g
    36%
  • Sugars
    17.6g
    20%
  • Salt
    0.1g
    2%
  • Fibre
    20.1g
    -

Of an adult's reference intake