A vegetarian version of Brazil’s famous national dish, feijoada, this stew is abundant with nourishing ingredients. Serve with steamed fresh greens (you can dress them with garlic sautéed in olive oil) and slices of mango and/or papaya.

　　

Ingredients

6 to 8 servings

　　1 cup salt-free tomato juice

　　4 1/2 cups water

　　1 1/2 cups raw brown rice, rinsed

　　1 tablespoon olive oil

　　1 large onion, chopped

　　2 cloves garlic, minced

　　2 medium sweet potatoes, peeled and diced

　　4 cups cooked black beans (about 1 2/3 cups dried), or two 16-ounce cans, drained and rinsed

　　1 medium red bell pepper, cut into short, narrow strips

　　1 medium green or yellow bell pepper, cut into short, narrow strips

　　1 cup diced ripe tomatoes, or 1 cup salt-free canned diced tomatoes

　　1 small fresh hot green chili, or more to taste

　　1 1/2 teaspoons ground cumin

　　1/2 teaspoon dried thyme

　　1/2 cup chopped fresh parsley or cilantro

　　Salt and freshly ground pepper to taste

　　

Step 1

Combine the tomato juice with 3 cups of the water in a large saucepan and bring to a simmer. Add the rice, then lower the heat and simmer gently, covered, until all the liquid is absorbed, about 30 minutes. Set aside.

　　

Step 2

Meanwhile, heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.

　　

Step 3

Stir in the sweet potatoes and the remaining 1 1/2 cups of water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the sweet potatoes are just tender but still firm, about 10 to 15 minutes.

　　

Step 4

Add the beans, bell peppers, tomatoes, chili, cumin, and thyme. Simmer gently for 10 to 15 minutes longer, uncovered. The stew should have the consistency of a thick chili—moist but not soupy. Add a bit more water if too thick.

　　

Step 5

Stir in half of the parsley and season with salt and pepper. Serve over the hot cooked rice in shallow bowls and garnish each serving with a little of the extra parsley.

　　

Nutrition Information

Step 6

Per serving:

　　

Step 7

Calories: 363

　　

Step 8

Total fat: 4g

　　

Step 9

Protein: 14g

　　

Step 10

Fiber: 13g

　　

Step 11

Carbohydrate: 71g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 150mg

　　Vegan Soups and Hearty Stews for All Seasons