Caruru de Legumes

Caruru de Legumes is a vibrant and hearty Brazilian dish that combines the flavors of okra, eggplant, and bell peppers in a savory, spiced coconut sauce. This vegan twist on a traditional seafood dish promises to delight your palate with its rich textures and fragrant spices.

Ingredients

• Okra - 150 grams
• Eggplant - 100 grams, diced
• Red bell pepper - 1 medium, diced
• Green bell pepper - 1 medium, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Coconut milk - 200 ml
• Palm oil - 2 tablespoons
• Dried shrimp (vegan substitute, like seaweed) - 1 tablespoon, crushed
• Cilantro - 2 tablespoons, chopped
• Lime juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Cayenne pepper - 1/4 teaspoon

Steps

1. Heat the palm oil in a large skillet over medium heat.
2. Add the chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
3. Stir in the diced eggplant and cook for another 5 minutes until it begins to soften.
4. Add the okra and bell peppers, cooking for an additional 5 minutes, stirring occasionally.
5. Pour in the coconut milk and add the crushed dried shrimp substitute, stirring to combine.
6. Season with salt, black pepper, and cayenne pepper, adjusting to your taste.
7. Simmer the mixture for 10 minutes, allowing the flavors to meld together.
8. Finish by stirring in the lime juice and chopped cilantro.
9. Serve hot, garnished with extra cilantro if desired.

Nutrition

• Calories: 300
• Protein: 4 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 9 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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