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Natural Awakenings Central New Jersey

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Brazilian Black Bean Stew

Brazilian Black Bean Stew

Courtesy of Nava Atlas

This vegan version of Brazil’s famous national dish, feijoada, is an abundantly nourishing stew. Optional embellishments include steamed fresh greens and slices of mango and/or papaya.

 

Yield: 6 to 8 servings 

For the Rice

1 cup tomato juice or tomato sauce

3 cups water

1½ cups raw brown rice, rinsed

 

For the Stew

1 Tbsp olive oil

1 large onion, chopped

2 cloves garlic, minced

2 medium sweet potatoes, peeled and diced

1½ cups water

3 to 3½ cups black beans, cooked, or 2 15-oz 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 tomatoes

2 small fresh hot green chili peppers, seeded and thinly sliced, divided

1½ tsp ground cumin

½ tsp dried thyme

½ cup chopped fresh parsley or cilantro

Salt and freshly ground pepper to taste

 

For the rice, combine the tomato juice with the water in a large saucepan and bring to a slow boil. Add the rice, then lower the heat and simmer gently with the cover ajar until all the liquid is absorbed and the rice is tender, about 30 minutes. Cover and set the cooked rice aside.

For the stew, 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 both are golden. Stir in the sweet potatoes and water. Bring stew to a slow boil, then lower the heat. Simmer gently over low heat with the cover ajar until the sweet potatoes are just tender but still firm, about 10 to 15 minutes.

Add the beans, bell peppers, tomatoes, one of the chili peppers, cumin and thyme. Simmer gently for 10 to 15 minutes longer, uncovered. The stew should have the consistency of a thick chili. Add a bit more water if it is too thick.

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 extra parsley and a few slices of the reserved chili pepper. 

Recipe and image courtesy of Nava Atlas.


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Tick Talk

Spring officially sprung on March 21. We have turned our clocks ahead. We are looking forward to warm winds, sunny skies and the smell of fresh cut grass. The daffodils and tulips have recently bloomed and we are just starting with the yard work that comes with the warmer weather.  Sadly, another season has started ramping up.  Tick season.

•             The best form of protection is prevention. Educating oneself about tick activity and how our behaviors overlap with tick habitats is the first step.

•             According to the NJ DOH, in 2022 Hunterdon County led the state with a Lyme disease incidence rate of 426 cases per 100,000 people. The fact is ticks spend approximately 90% of their lives not on a host but aggressively searching for one, molting to their next stage or over-wintering. This is why a tick remediation program should be implemented on school grounds where NJ DOH deems high risk for tick exposure and subsequent attachment to human hosts.

•             Governor Murphy has signed a bill that mandates tick education in NJ public schools. See this for the details.  Tick education must now be incorporated into K-12 school curriculum. See link:

https://www.nj.gov/education/broadcasts/2023/sept/27/TicksandTick-BorneIllnessEducation.pdf

•             May is a great month to remind the public that tick activity is in full swing. In New Jersey, there are many tickborne diseases that affect residents, including Anaplasmosis, Babesiosis, Ehrlichiosis, Lyme disease, Powassan, and Spotted Fever Group Rickettsiosis.

•             For years, the focus has mainly been about protecting ourselves from Lyme disease. But other tick-borne diseases are on the rise in Central Jersey. An increase of incidence of Babesia and Anaplasma are sidelining people too. These two pathogens are scary because they effect our blood cells. Babesia affects the red blood cells and Anaplasma effects the white blood cells.

•             Ticks can be infected with more than one pathogen. When you contract Lyme it is possible to contract more than just that one disease. This is called a co-infection. It is super important to pay attention to your symptoms. See link.

https://twp.freehold.nj.us/480/Disease-Co-Infection

A good resource from the State:

https://www.nj.gov/health/cd/topics/tickborne.shtml

 

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