This is definitely one for the new year’s resolutioners out there, it really does tick all the boxes. High protein for the gym bunnies? Check. Four out of your recommended 5-a-day in one meal for healthy living goals? Check. Fibre to help the detox? Check. Gluten free if not served with rice? Check, again! Vegetarian? Check. It’s even Vegan if not served with a dollop of yoghurt, which if I’d remembered my intention to try doing Veganuary before I was served an extraordinary amount of meat at a Goan feast, would have been perfect. And check, again!
This recipe comes from Everyday Super Food by Jamie Oliver, who as I’ve mentioned in previous blog posts, is undeniably still great with his recipes despite just a little bit of over-exposure sometimes. This was a Christmas gift I liked so much that I actually bought another one to give to a friend who had a birthday between Christmas and new year, so he must be doing something right. I’m fully aware that all this superfood business is the latest fad, but unlike a lot of other diets it is promoting healthy eating and I’m happy to go along with that.
So as stated above, there are lots of health benefits to this meal. While this isn’t so overwhelmingly tasty that I would serve it to my friends, it really does the job for a super-healthy weekday meal which you can grab from the freezer once you’ve made a batch. The proportions are designed to make 2 portions as well as a load of leftovers which you can freeze (around 3-4 additional portions). Like the Feta and Black Bean Burgers, the protein-rich black beans made this really filling, with the butternut squash of course also helping to make this a hearty meal. Serve with wholegrain rice (for the extra health factor), a little yoghurt and some salsa. When I had some of the leftovers today, I also chucked in a boiled egg which worked really well and adds in even more protein ‘voor de liefhebbers’ as we Dutchies might say!
2 portions of feijoada, plus 3-4 leftover portions
- 1 small or half a large butternut squash (around 600g), deseeded and cut into 3cm chunks
- 3 peppers of mixed colours, cut into 3cm chunks
- olive oil
- 1 tsp ground coriander
- 2 tsp paprika
- 2 red onions, roughly chopped (saving 1/4 of 1 onion, finely chopped, for the salsa)
- 3 cloves of garlic, finely chopped or grated
- 4 bay leaves
- 2x 380g tins/packs of black beans
- 100g okra, trimmed and finely sliced
- 1/4 onion stated above, finely chopped
- 2 ripe mixed colour tomatoes, deseeded and finely chopped
- 1/2 – 1 fresh red chilli, finely chopped
- small handful fresh coriander
- juice of 1 lime
Serve the 2 portions with
- 1/2 cup wholegrain rice (cooked according to the pack instructions)
- 2 tbsp yoghurt
How to make it…
- Preheat the oven to 200°c/gas mark 6. Take two large roasting trays, putting the butternut squash in one along with 1 tsp olive oil, the ground coriander, 1sp paprika and season with salt and pepper. In the other roasting tray, coat the peppers with 1 tsp olive oil and 1 tsp paprika. Place both in the oven for 35 minutes or until soft.
- Meanwhile, take a large, deep saucepan or casserole dish. On a low heat, warm 1 tbsp of olive oil with the roughly chopped onion (saving the finely chopped 1/4 of the onion for the salsa), garlic and bay leaves, together with a splash of water. Leave to simmer on a low heat for around 15 minutes, until softened.
- Next, add the black beans and any liquid mixture which they were stored in to the saucepan. Take one of the empty black bean tins and fill it with water, and add this to the saucepan too. Leave to simmer.
- When the butternut squash and peppers are ready, add these to the mix along with the okra. Leave for another 30 minutes or until the feijoada has become dark and thick.
- To make the salsa, toss together the tomatoes, chilli and the finely chopped 1/4 of 1 onion together with the lime juice.
- Serve with the wholegrain rice, yoghurt and salsa.
- Enjoy! And don’t forget to freeze your healthy leftovers.
From Everyday Super Food by Jamie Oliver, page 182 – ‘Smoky Veggie Feijoada Black Beans, Squash, Peppers and Okra’