Barreado
Jantar • Brasil
Sobre Barreado
A Paraná coastal beef stew slow-cooked for up to 20 hours in a sealed clay pot until the meat shreds, served over manioc flour with banana. The dish of the Litoral.
How to Make Barreado (Traditional & Healthy Version)
Barreado is a beloved Brazilian stew hailing from the lush southern state of Paraná, specifically along the picturesque coast. This slow-cooked beef dish reflects centuries-old traditions, originally crafted by indigenous Guarani and perfected by Portuguese settlers. Traditionally made in clay pots and sealed with manioc flour paste, Barreado is renowned for its rich, aromatic flavors and melt-in-your-mouth texture. Modern healthy adaptations allow you to enjoy this iconic dinner with fewer calories while preserving its authentic taste. With hearty lean beef, fragrant spices, and minimal fat, Barreado brings warmth and comfort to Brazilian family tables, especially during festivals and gatherings. Its deep, savory broth, accentuated by onions, garlic, and cumin, pairs beautifully with sliced bananas and farofa (toasted cassava flour), making it a unique culinary experience. The dish is more than just a meal—it's a symbol of southern Brazilian hospitality, designed for sharing and celebration. Perfect for those seeking a flavorful, protein-rich dinner, this healthy Barreado recipe offers a taste of Brazil's vibrant food culture in every spoonful.
Ingredients(for 1 medium bowl (about 300g) per serving)
- 250g Lean beef (round or chuck) (carne magra)
- 1 medium, chopped Onion (cebola)
- 1 small, chopped Tomato (tomate)
- 2, minced Garlic cloves (alho)
- 1 Bay leaf (louro)
- 1/2 tsp Ground cumin (cominho)
- 1/2 tsp Smoked paprika (páprica defumada)
- 1/2 tbsp Olive oil (azeite de oliva)
- 1/2 tsp Salt (sal)
- 1/4 tsp Black pepper (pimenta-do-reino)
- 2 cups Water or low-sodium beef broth (água ou caldo de carne)
- 1 tbsp, chopped Fresh parsley (salsinha (for garnish)) - optional
Instructions
- 1
Trim any visible fat from the beef and cut it into small cubes. Season with half the salt, pepper, and cumin.
5 minutes
Use lean beef cuts to reduce saturated fat.
- 2
Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent.
3 minutes
Sweat the onions gently to build a sweet flavor base.
- 3
Stir in garlic and smoked paprika, cooking until fragrant. Add chopped tomato and cook until slightly softened.
2 minutes
Don’t let the garlic brown; stir constantly for best results.
- 4
Add beef cubes to the pot, searing on all sides. Pour in water or beef broth, bay leaf, and remaining spices. Mix well.
3 minutes
Deglaze the pot with a splash of broth to capture flavor.
Why This Dish is Healthy
Barreado is a nutritious Brazilian dinner choice because it's high in protein yet low in calories and fat. The use of lean beef and fresh vegetables provides sustained energy and muscle support. Swapping heavy fats for olive oil, and serving with fiber-rich brown rice or farofa, makes this recipe heart-friendly and suitable for weight management. This healthy recipe is perfect for anyone looking for authentic flavor without sacrificing nutrition.
This healthy Barreado recipe is a great source of lean protein (13g per serving) and supplies important vitamins and minerals like B12, iron, and potassium from the beef. The inclusion of onions, tomatoes, and fresh herbs boosts antioxidants and vitamin C. Using olive oil instead of traditional lard lowers saturated fat, while minimal added salt keeps sodium in check. The dish is naturally gluten- and dairy-free, making it suitable for many diets.
Pro Tips
- 💡Tip 1: For the most authentic flavor, let Barreado simmer longer if you have time—up to 2 hours for traditional tenderness.
- 💡Tip 2: Skim any excess fat from the surface before serving for a lighter dish.
- 💡Tip 3: Pair with sliced banana and farofa for a true Brazilian experience, but keep portions small to maintain calorie goals.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors improve overnight. Reheat gently on the stove or in the microwave. Suitable for freezing up to 2 months.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 145.0 kcal |
| Protein | 13.0 g |
| Carbohydrates | 7.0 g |
| Total Fat | 7.0 g |
| Fiber | 1.0 g |
