Everyday Super Food
By Jamie Oliver
1 hr 5 mins
Not Too Tricky
serves 2
About the recipe
Super-protein-packed black beans are a great base to this veggie version of the classic Brazilian dish, and with all the veg we get loads of fibre and four of our 5-a-day too!
Recipe From
Ingredients
½ a butternut squash (600g)
olive oil
1 heaped teaspoon each of ground coriander, smoked paprika
3 mixed-colour peppers
2 red onions
4 cloves of garlic
4 fresh bay leaves
2 x 400g tins of black beans
100g okra
150g brown rice
2 ripe mixed-colour tomatoes
½–1 fresh red chilli
1 bunch of fresh coriander (30g)
1 lime
2 tablespoons natural yoghurt
Method
- Preheat the oven to 200°C/400°F/gas 6.
- 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.
- 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.
- 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.
- 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.
- 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.
- Meanwhile, cook the rice according to the packet instructions, then drain.
- 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.
- 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.
- 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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