Keto Feijoada Bowl

Feijoada is a Brazilian stew traditionally made with black beans and several kinds of meat, and it is usually cooked for gatherings. This low-carb version leaves out the beans and keeps the meat: pork shoulder, beef stew meat and chorizo, simmered with onion, garlic, bell pepper, spices and kale. The card lists 8 grams of carbohydrates per bowl.

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The recipe makes 4 bowls and takes 1 hour 15 minutes: 15 minutes of prep and an hour of cooking, most of it a 45-minute simmer. Everything cooks in one large pot.

What Goes in the Pot

The amounts are on the recipe card at the bottom.

• Pork shoulder (1 pound) and beef stew meat (1 pound): both cut into cubes. Pork shoulder cooks down slowly and takes on the spices, and the beef adds a heartier flavor.
• Chorizo (1/2 pound, sliced): brings spice and depth.
• Chicken broth (4 cups): the base of the stew.
• Onion, garlic (4 cloves) and bell pepper: the aromatics. The pepper adds color and a little sweetness to balance the meats.
• Bay leaves (2), smoked paprika, cumin, black pepper and salt (1 teaspoon each of the last four): the seasoning. Smoked paprika gives the smoky note, and the bay leaves come out before serving.
• Kale (1 cup, chopped): goes in near the end and stays slightly textured.
• Lime (1, juiced): its acidity balances the rich meat.

How It Cooks

Brown the pork and beef in a large pot over medium heat. Browning them well, before the vegetables go in, adds depth of flavor. Add the chorizo, onion, garlic and bell pepper and cook until softened.

Stir in the broth, bay leaves, smoked paprika, cumin, black pepper and salt. Bring to a boil, lower the heat and simmer for 45 minutes. Add the kale and lime juice and cook for 5 more minutes. Take out the bay leaves and serve warm. Chopping the vegetables while the meat browns saves time.

Ways to Change It

• Different meat: chicken can replace the beef or pork for a lighter bowl, and turkey sausage can replace the chorizo.
• More vegetables: zucchini or mushrooms add texture without adding many carbs.
• Other greens: chopped spinach or Swiss chard can stand in for the kale.
• More heat: a diced jalapeño or a pinch of cayenne pepper.

Serving and Leftovers

Avocado slices are the card’s suggestion, and they add a creamy contrast to the stew. Fresh cilantro or parsley on top adds color. A side salad of mixed greens, cucumber and a light vinaigrette works, and so do roasted vegetables.

The stew can be made ahead, and the flavors deepen when it sits overnight in the refrigerator. Reheat it gently on the stove, with a splash of fresh lime juice to brighten it. Adjust the seasoning to taste.

Nutrition per Bowl

One bowl has approximately 450 calories, 30 grams of fat (10 grams saturated), 8 grams of carbohydrates, 3 grams of fiber, 2 grams of sugar, 35 grams of protein and 800 milligrams of sodium.

FAQ

What is a keto feijoada bowl?

It is a low-carb version of the Brazilian black bean stew, made with pork, beef and chorizo simmered in broth, without the beans.

Can you make it in advance?

Yes. It tastes better the next day as the flavors meld. Keep it in the refrigerator and reheat when you are ready.

How do you serve it?

Warm, with avocado slices and a squeeze of lime. A side salad or roasted vegetables make it a fuller meal.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us