Vatapá Vegetariano

Vatapá Vegetariano is a creamy and flavorful Brazilian dish that captures the essence of the sea with plant-based ingredients. This vegetarian version is rich in coconut milk, nuts, and spices, delivering a delightful taste that is both comforting and satisfying.

Ingredients

• Coconut milk - 400 ml
• Chickpeas (cooked) - 200 g
• Bread (preferably French or Italian) - 100 g
• Peanuts (unsalted) - 50 g
• Cashew nuts - 50 g
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Dendê oil (palm oil) - 2 tablespoons
• Cilantro - 30 g, chopped
• Lime juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1 teaspoon (optional)

Steps

1. In a blender, combine the cooked chickpeas, coconut milk, bread, peanuts, and cashew nuts. Blend until smooth and creamy.
2. In a large skillet, heat the olive oil and dendê oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Stir in the minced garlic and cook for another minute until fragrant.
4. Pour the blended mixture into the skillet with the onions and garlic. Stir well to combine and bring to a gentle simmer.
5. Season with salt, black pepper, and red pepper flakes (if using). Allow to cook for about 10-15 minutes, stirring occasionally until thickened.
6. Remove from heat and stir in chopped cilantro and lime juice.
7. Serve warm, garnished with additional cilantro if desired.

Nutrition

• Calories: 450
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from chickpeas and nuts.
• Contains healthy fats from coconut milk and nuts which support heart health.

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