Feijão Tropeiro Light is a healthier version of the traditional

Feijão Tropeiro is a beloved dish that comes from the heart of Brazil, a delicious blend of flavors that warms the soul.

Traditionally, it combines beans, bacon and farofa, creating a healthy and nutritious meal that usually relies heavily on calories and fat.

However, let’s take this classic recipe and give it a healthy twist with our Light Feijão Tropeiro! This version keeps the soul-satisfying flavors while packing in more nutrients and reducing the fats unhealthy.

Perfect for those who sail on a lifestyle If you're on the go but still want to enjoy traditional meals, this light version is not only easy to make, but also suitable for anyone looking for a nutritious diet without sacrificing flavor.

Ingredients

To create this deliciously healthier Light Tropeiro Beans, gather the following ingredients:

1 cup cooked black beans (or beans of your choice, rinsed and drained)
1 tablespoon of olive oil (for sautéing)
1 small onion, finely chopped
2 cloves garlic, minced
1/2 cup diced turkey bacon (for lower fat content)
1 cup finely chopped kale (or Swiss chard)
1/4 cup of farofa (optional, for crunchiness)
Salt and pepper to taste
Fresh parsley for garnish

Substitutions:

Use smoked seasoning instead of turkey bacon for a vegetarian option.

Swap out the olive oil for avocado oil for a different flavor profile.

Any leafy green can be substituted for kale, such as spinach or collard greens.

Detailed preparation method

Preparation of beans: Start by cooking the black beans until tender. If using canned beans, make sure they are rinsed and drained well.

Sauté: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Stir in the minced garlic and turkey bacon, cooking for an additional 5 minutes until the bacon is crispy.

Incorporating vegetables: Add the chopped kale to the pan, stirring until wilted, which should take about 2-3 minutes. This step not only adds color but also increases the nutrient content.

Ingredients to mix: Gently mix in the cooked beans, season with salt and pepper to taste and let everything cook for another 5 minutes, allowing the flavors to blend.

Adding farofa: If using farofa, sprinkle it over the dish at the last minute, mixing well to incorporate the crunchiness without overwhelming the dish.

Presentation: Serve hot, garnished with fresh parsley, along with a colorful salad for a complete meal. Enjoy the delicious combination of healthy beans and savory flavors!

Extra information

Nutritional value: This recipe contains approximately 300 calories per serving, with a good balance of proteins, fibers and healthy fats.

Side dishes: Pair with a simple green salad, sautéed vegetables, or a refreshing vinaigrette for a balanced meal.

Occasion: Ideal for everyday meals, making it great for lunch boxes or a family dinner. It also serves as a fantastic pre- or post-workout dish due to its protein and fiber content.

Estimated cost: the total cost of ingredients is about US$$10, serving 4 people.

Preparation time: approximately 30 minutes, including cooking and preparation time.

Difficulty level: easy – perfect for beginners looking to embrace healthy cooking!

Helpful Tips: To add flavor, consider adding cumin or smoked paprika. You can also customize the dish by adding your favorite vegetables or spices.

HISTORY

The origins of Feijão Tropeiro date back to Brazilian tropeiros who traveled through the countryside, often preparing meals with easily transportable ingredients, such as beans and bacon.

Inspired by his resourcefulness, I sought to recreate this dish with a modern twist.

It was only at a memorable family gathering, where the rich aroma of traditional Feijão Tropeiro hung in the air, that I challenged myself to reinvent it.

My goal was to preserve the comforting flavors while also making it more nutritious for my family.

The result was a lighter, more vibrant dish that still carries the essence of the original, while embracing a healthier lifestyle.