Pirão de Legumes

Pirão de Legumes is a traditional Brazilian dish made with a blend of vegetables and manioc flour, creating a creamy and comforting side dish that is both hearty and nutritious. This dairy-free version allows the rich flavors of the vegetables to shine while providing a satisfying texture.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Tomato - 1 medium, diced
• Vegetable broth - 500 ml
• Manioc flour (farinha de mandioca) - 100 grams
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the chopped onion and sauté for about 3-4 minutes until translucent.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the diced carrot, zucchini, bell pepper, and tomato to the saucepan. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are slightly tender.
5. Pour in the vegetable broth and bring the mixture to a gentle boil.
6. Once boiling, gradually add the manioc flour while stirring continuously to avoid lumps. Cook for about 5-10 minutes until the mixture thickens and reaches a creamy consistency.
7. Season with salt and black pepper to taste.
8. Remove from heat and let it sit for a couple of minutes before serving.
9. Garnish with freshly chopped parsley and serve warm.

Nutrition

• Calories: 250
• Protein: 4 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids in digestion.
• Packed with vitamins and minerals from fresh vegetables.

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