Vegan Moqueca

Vegan Moqueca is a vibrant Brazilian stew that showcases the rich flavors of coconut milk, fresh vegetables, and spices, making it a hearty and satisfying dish. Perfectly paired with rice, this plant-based version captures the essence of traditional moqueca while being entirely vegan.

Ingredients

• Coconut oil - 1 tablespoon
• Red onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Bell pepper (red or yellow) - 1, sliced
• Tomatoes - 2 medium, chopped
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, sliced
• Cilantro - 1/4 cup, chopped
• Coconut milk - 400 ml (1 can)
• Vegetable broth - 200 ml
• Lime juice - 2 tablespoons
• Dried thyme - 1 teaspoon
• Dried paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat the coconut oil over medium heat.
2. Add the diced red onion and minced garlic, sautéing until the onion is translucent.
3. Stir in the sliced bell pepper, and cook for another 3-4 minutes until softened.
4. Add the chopped tomatoes, zucchini, and carrot to the pot, stirring to combine.
5. Pour in the coconut milk and vegetable broth, and bring the mixture to a gentle simmer.
6. Season with thyme, paprika, salt, and black pepper, adjusting to taste.
7. Let the stew simmer for about 15-20 minutes, stirring occasionally, until the vegetables are tender.
8. Remove from heat and stir in the lime juice and chopped cilantro.
9. Serve hot over cooked rice, garnished with additional cilantro if desired.

Nutrition

• Calories: 350
• Protein: 6 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 16 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from tomatoes and bell peppers.
• High in fiber, promoting digestive health.

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