Vaca Atolada

Vaca Atolada is a hearty Brazilian dish featuring tender beef stewed with cassava in a rich tomato sauce, perfect for a nourishing lunch. This comforting meal is packed with protein and flavor, making it a favorite in Brazilian households.

Ingredients

• Beef chuck - 400 grams, cut into chunks
• Cassava (yuca) - 300 grams, peeled and cut into chunks
• Tomato puree - 200 grams
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Bell pepper - 1 medium, chopped
• Olive oil - 2 tablespoons
• Beef broth - 500 ml
• Bay leaves - 2
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
2. Add the beef chunks to the pot, browning them on all sides for about 5-7 minutes.
3. Stir in the chopped bell pepper, paprika, cumin, salt, and black pepper. Cook for another 2 minutes.
4. Pour in the tomato puree and beef broth, then add the bay leaves. Bring to a boil, then reduce the heat to low.
5. Cover the pot and let it simmer for about 1 hour, stirring occasionally, until the beef is tender.
6. While the beef is cooking, prepare the cassava. In a separate pot, boil the cassava chunks in salted water for about 20 minutes until they are tender. Drain and set aside.
7. Once the beef is tender, add the cooked cassava to the pot and stir gently to combine.
8. Simmer for an additional 10-15 minutes to let the flavors meld together.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 620
• Protein: 45 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 700 mg
• Cholesterol: 110 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in vitamins and minerals from fresh vegetables and cassava.

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