Skill level: Easy,
Total cooking time: 1 hour, 30 minutes,
- Prep time: 30 minutes,
- Cooking time: 1 hour,
Equipment used: 1 deep casserole dish, 1 saucepan,
Original recipe: (Jamie Oliver’s) Smoky veggie Feijoada
One of Jamie’s everyday super foods, this interpretation of a classic Brazilian Portuguese dish crams in all of your prescribed 5 a day portions of veg, a hearty portion of black beans and a whole lot of flavour.
The recipe here is vegetarian but could easily be adapted to include a variety of cuts of pork. A Guardian recipe includes spicy pork sausage, chorizo, shredded pork shoulder, chunks of pork belly and even smoked ribs, however I’d recommend trying the meat free version so you can see how satisfying this can be without any unnecessary additions.
(Original recipe in bold font)
1: Halve and de-seed the squash, then carefully chop into 3cm chunks – If you struggle cutting the squash add the halves (skin and all) into a pre-heated oven on a low heat for 15 to 20 minutes, allowing the flesh to soften. This will make the process of de-seeding, chopping and removing the skin much easier.
2: De-seed the peppers and cut into 3cm chunks (Quarters or eights depending on the size of the pepper)
3: Cut your onion into quarters. Finely dice one quarter and set aside. Roughly chop the remaining 3/4.
4: Wash the okra in cold water – doing so prevents it from going slimy when cooking. Drain and pat dry with kitchen towel before trimming and finely slicing.
Preheat the oven to 200°C/400°F/gas 6.
In a large roasting tray, toss and massage the cubes of squash with 1 teaspoon of oil, the ground coriander and a pinch of sea salt and black pepper. In a separate tray, toss and massage the peppers with 1 teaspoon of oil and the smoked paprika.
Although Jamie advises to cook the butternut squash and red peppers separately; I would recommend saving on washing up and combining both veg and all of the spices together on one tray.
Place both trays in the oven for 35 minutes, or until softened.
Add the roughly chopped 3/4 of onion and 1 tablespoon of oil to a large casserole pan, put the heat on low. 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.
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.
Serve with the rice, a spoonful of yoghurt, a sprinkling of coriander leaves and a quick and easy tomato salsa (chopped tomatoes, finely sliced onions or spring onions and coriander – add a splash of red wine vinegar, salt and olive oil).
- 1 small butternut squash, weighing approximately 600g – More or less can be used here depending on what you have to hand. (£1.50)
- 1 heaped teaspoon ground coriander
- 1 heaped teaspoon smoked paprika
- 3 red peppers / mixed colour peppers (£1)
- 2 red onions (50p)
- 4 cloves of garlic
- 4 fresh bay leaves
- 2 x 400 g tins of black beans (£1.50 for 2)
- 100 g okra (£1)
- 150 g brown rice (£1.75 a kilo, 30p here)
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