Vaca Atolada Vegetariana

Vaca Atolada Vegetariana is a hearty Brazilian dish that features tender vegetables cooked in a rich, flavorful sauce, reminiscent of traditional beef stew but entirely plant-based. This comforting meal is perfect for a cozy lunch and packed with nutrients.

Ingredients

• Cauliflower - 300 grams
• Carrots - 2 medium (about 150 grams)
• Potatoes - 2 medium (about 300 grams)
• Onion - 1 medium (about 100 grams)
• Garlic - 3 cloves
• Tomato - 2 medium (about 250 grams)
• Bell pepper (red or yellow) - 1 medium (about 150 grams)
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons (30 ml)
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Parsley - for garnish

Steps

1. Chop the cauliflower into florets, slice the carrots and potatoes into bite-sized pieces, and dice the onion and bell pepper.
2. Mince the garlic and chop the tomatoes.
3. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, cooking until softened and fragrant, about 3-4 minutes.
4. Add the bell pepper and cook for another 2-3 minutes until softened.
5. Stir in the chopped tomatoes, paprika, cumin, salt, and pepper. Cook for another 5 minutes until the tomatoes begin to break down.
6. Add the cauliflower, carrots, and potatoes to the pot, stirring to combine with the sauce.
7. Pour in the vegetable broth, bringing the mixture to a boil. Reduce heat to low, cover, and simmer for 25-30 minutes, or until the vegetables are tender.
8. Taste and adjust seasoning as necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 8 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

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

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