Portuguese · lunch, dinner
Feijoada de Choco (Portuguese Cuttlefish and Bean Stew)
Feijoada de chocos
Video by Paulo Oliveira on YouTube, in Portuguese · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Molluscs. Check labels on stock, sauces and spice mixes.
40 g protein and 9 g fibre a serve (32 g net carbs) from cuttlefish and slow-cooked white beans — rich in selenium, vitamin B12, iron and zinc.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
The cook speaks Portuguese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Drain the soaked beans and put them in a pot with a piece of onion, a bay leaf and 2 garlic cloves. Cover with water, add a little salt, put the lid on and cook for 40–45 minutes until tender. 0:44
- Cut the cuttlefish into strips (not too thin) and remove the eyes. Toss with salt, pepper and a drizzle of olive oil and set aside. 1:16
- Chop the onion and dice the bacon. In a separate pan, sauté them in a drizzle of olive oil with 2 bay leaves so the onion softens while the bacon browns. 1:53
- Meanwhile dice the ½ red pepper as finely as you can. Add it to the pan, then the chopped garlic, and keep cooking until everything starts to caramelise and catch on the bottom. 2:59
- Stir in 2 tbsp tomato pulp and let it cook down for a few minutes, scraping up the browned bits. 4:00
- Add the cuttlefish and the white wine, season with a little more salt and pepper, and cook for 10–15 minutes until the cuttlefish is nearly tender. 4:32
- Add the cooked beans with a little of their cooking liquid. Blend a small portion of the beans with some liquid and stir it in to make the sauce creamy, then bring to the boil. 5:14
- Stir in plenty of chopped coriander and serve, with extra coriander on top. 6:33
Tip. Serves 7 (our estimate, about 350 g a bowl; he says it makes plenty). He serves it with white rice; a green salad keeps it lower in carbs. 2 jars of cooked beans, drained, can replace the dried beans. Skip the bacon for a pescatarian stew.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 7
Where the energy comes from one serve
- Net carbs 30%
- Protein 37%
- Fat 33%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 78% of the 32 g of net carbs come from the dried white beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High165%
4 µg a serve, mostly from cleaned cuttlefish (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High128%
71 µg a serve, mostly from cleaned cuttlefish (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High73%
13 mg a serve, mostly from cleaned cuttlefish (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High43%
4.8 mg a serve, mostly from cleaned cuttlefish (52%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate High35%
139 µg a serve, mostly from dried white beans (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium High33%
139 mg a serve, mostly from dried white beans (59%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High33%
0.5 g a serve, mostly from cleaned cuttlefish (54%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium High30%
1390 mg a serve, mostly from dried white beans (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B6 High30%
0.5 mg a serve, mostly from cleaned cuttlefish (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High27%
25 mg a serve, mostly from red capsicum (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High27%
4.1 mg a serve, mostly from cleaned cuttlefish (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium High21%
269 mg a serve, mostly from cleaned cuttlefish (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A Source19%
173 µg a serve, mostly from cleaned cuttlefish (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source14%
16 µg a serve, mostly from fresh coriander (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 1
Vitamin D0%
0.1 µg a serve, mostly from bacon (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Paulo Oliveira; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.