Beef Mince and Okra Feijão Tropeiro
This hearty and flavor-packed Beef Mince and Okra Feijão Tropeiro is a modern twist on the traditional Brazilian dish originating from the cuisine of the tropeiros, or traveling cowboys, of the Minas Gerais state. Traditionally made with beans, manioc flour, and various meats, this version incorporates tender ground beef and fresh okra for a balanced, protein-rich meal. Earthy, savory, and deeply satisfying, it's the kind of rustic comfort food that brings people together around the table.
Equipment
Large skillet or sauté pan
Medium saucepan
Wooden spoon
Sharp chef's knife
Cutting Board
Paper towels
Mixing bowl
Ingredients
1 pound ground beef (minced beef) - (85% lean) freshly ground if possible- 1 cup okra - sliced crosswise into 1/4-inch rounds, fresh is best
2 tablespoons olive oil - divided
1 cup onion - finely chopped yellow onion
4 cloves garlic - minced
½ teaspoon cumin - ground
½ teaspoon smoked paprika
2 cups pinto beans - drained and rinsed if canned, cooked- ½ cup toasted manioc flour (farinha de mandioca) - available in Latin or Brazilian grocers
- ¼ cup scallions - sliced thin (green and white parts)
2 tablespoons parsley - chopped fresh flat-leaf
1 pinch salt - to taste
1 pinch ground black pepper - to taste
Instructions
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once shimmering, add the sliced okra and sauté for 6–8 minutes, stirring occasionally, until lightly browned and no longer slimy. Remove and set aside on a paper towel-lined plate.
- In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onions and cook for 4–5 minutes until translucent and slightly golden. Add the minced garlic and sauté for another 1 minute until aromatic.
- Add the ground beef to the skillet. Cook for 8–10 minutes over medium-high heat, breaking it up with a wooden spoon, until browned and fully cooked. Season with salt, pepper, cumin, and smoked paprika. Stir to coat.
- Reduce heat to medium. Fold in the cooked beans and sautéed okra. Stir gently to combine and warm through, about 5 minutes.
- Add the toasted manioc flour gradually while stirring, allowing it to absorb the flavors, about 2 minutes. You want the mixture to be moist but not wet, with a slightly grainy texture from the flour.
- Turn off the heat and fold in the parsley and scallions. Taste and adjust seasoning if needed.
Notes
- To remove okra’s slime, pat them dry thoroughly before cooking and sauté over high heat—avoid overcrowding.
- Can't find manioc flour? Substitute with fine cornmeal or coarse breadcrumbs for a different but pleasant texture.
- Make it vegetarian by swapping ground beef for lentils or plant-based ground meat.
Nutrition
Calories: 469kcalCarbohydrates: 42gProtein: 32gFat: 19gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 74mgSodium: 93mgPotassium: 924mgFiber: 10gSugar: 3gVitamin A: 537IUVitamin C: 15mgCalcium: 121mgIron: 6mg
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