Vaca Atolada Vegana

Vaca Atolada Vegana is a hearty Brazilian stew that captures the rich flavors of traditional beef stew but uses jackfruit as a plant-based alternative. This comforting dish is filled with vegetables and spices, making it perfect for a satisfying lunch.

Ingredients

• Young green jackfruit - 400 grams, drained and shredded
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Bell pepper - 1, diced
• Carrots - 2 medium, sliced
• Tomato - 1 large, diced
• Vegetable broth - 500 ml
• Coconut milk - 200 ml
• Bay leaves - 2
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.
2. Add the diced bell pepper and sliced carrots to the pot, cooking for an additional 5 minutes until they begin to soften.
3. Stir in the shredded jackfruit, diced tomato, vegetable broth, coconut milk, bay leaves, paprika, cumin, salt, and black pepper. Bring the mixture to a boil.
4. Reduce the heat to low and cover the pot. Let it simmer for about 25 minutes, stirring occasionally.
5. Remove the bay leaves and check the seasoning, adjusting salt and pepper as necessary.
6. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 380
• Protein: 10 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 8 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 10 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains essential vitamins and minerals from vegetables and jackfruit.

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