Quickie: Portimão Style Stew (Portugal)

Quickie: Portimão Style Stew (Portugal)

This is the third of the Fit Four Portugal recipes and the easiest; there's no way to mess up a stew! Portimão is the largest city in the western Algarve region and known for its hearty cuisine. As stews are a Portuguese speciality, this one promises to double deliver in goodness.  

(I've substituted the original feijão manteiga - a type of brown bean - with kidney beans in order to make this quicker. However, if you want to try the traditional recipe, make sure to buy the right beans and soak them beforehand. Often, Brazilian speciality shops will carry them.)

Serves 4 to 5 



  • 1 cup/100g butternut squash chopped (or pumpkin)
  • 2 cups/400g kidney beans (or feijão manteiga soaked as per package instructions) 
  • 1 large potato peeled and chopped
  • 1 large sweet potato peeled and chopped
  • 3 cups of water 
  • 1 small bunch of fresh parsley 
  • 1/2 red onion peeled and chopped 
  • 1 vegetable boillon cube for broth 
  • 3-4 garlic cloves (I like mine garlicky!) 
  • coconut oil for cooking 
  • salt and pepper to taste 



Bring bouillon cube and water to a boil in a saucepan. Add chopped potatoes. Leave to cook until semi-tender (about 10 minutes.) 

Meanwhile, separately sauté red onions for 3 to 4 minutes. Add garlic and continue to sauté for an additional minute. Dump into saucepan. 

Once the potatoes are semi-firm, add your butternut squash (or pumpkin) as well as the beans and parsley to saucepan. Cook for an additional 10 minutes or until all veggies soften. Add salt and pepper to taste. 

Finally, leave the side dishes behind because this one is hearty enough all by itself! (If you have extra, pop in the fridge or freezer for later.)