This vegetarian moqueca features hearts of palm and plantains instead of fish. Ready in under 45 minutes.
Pronounced “mo-KEH-kah”, this Brazilian [with African and Portuguese influences] seafood stew typically consists of shrimp and/or fish in a citrusy coconut broth. My vegetarian version is adapted to use the ingredients I usually keep on-hand. It has plantains and hearts of palm instead of fish and happens to be a weeknight-friendly, one-pot meal.
What’s In This Vegetarian Moqueca
Bell peppers, onions, and tomatoes make up the bulk of this stew. Seared yellow plantains round out the dish with a subtle, caramel-like sweetness, while the brininess and firm texture of hearts of palm imitate the vibe of seafood.
Everything is flavored with garlic, chili flakes, and lemon juice. Garnishing with lots of fresh herbs (parsley or cilantro) is key. (You can serve the stew with a side of rice, if you’d like.)
It’s worth mentioning that my stew is more “moqueca-inspired” than “authentic moqueca” since it doesn’t use dende oil – the red-hued, strong-flavored palm oil traditional to this dish and Brazilian cooking in general.
What Are Hearts of Palm
Heart of palm is a vegetable harvested from certain types of palm trees and is thus consumed in warmer parts of the world (like southeast Asia and South America). It has a firm texture and mild, briny flavor, and often appears in salads. It’s also used as a vegan fish substitute for things like “crab” cakes.
Here in the States, you can find it in the canned vegetable aisle of the supermarket. All you have to do is drain and rinse it (just like canned beans), and use as needed.
Choosing the Right Plantain
You can buy plantains in a wide range of colors – from green plantains (unripe), to yellow (ripe-ish), to brown (super ripe and sweet). For moqueca, look for a yellow plantain with dark brown spots, which has just the right amount of sweetness with a firm texture. Alternatively, buy a green-ish one and leave it at room temp for a few days to ripen.
How to Make Vegetarian Moqueca
Find complete instructions with ingredient amounts in the recipe card below.
Step 1: Cook the Plantains
Cut the plantain into coins and pan-fry in oil until they’re golden brown on both sides, about 5 minutes total. (It’s important to cook these on a non-stick surface. If possible, use a non-stick saucepan large enough to hold the entire stew, so as not to dirty up more than one pan. If you don’t have a large non-stick saucepan, fry the plantain in a non-stick skillet and make the stew in a separate pot.)
Step 2: Make the Stew Base
Place the onions and peppers in the pan, and cook until they’re soft and starting to brown in places, about 7 minutes. Then add diced tomatoes, garlic, chili flakes, salt, and pepper. Cook until the tomatoes release their juices and are totally collapsed, about 3 minutes more.
Step 3: Simmer the Stew
Next, add coconut milk and lemon juice, cover, and bring to a boil. Then add the cooked plantains, along with the sliced hearts of palm. Simmer gently for 10 more minutes to allow the flavors to come together.
More Vegetarian Stews…
Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.
The Full Recipe
PrintVegetarian Moqueca
- Prep Time: 5 mins
- Cook Time: 30 mins
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Stew
- Method: Stovetop
- Cuisine: Brazilian
- Diet: Vegan
Description
This vegetarian moqueca (Brazilian coconut milk stew) is made with hearts of palm and plantains instead of fish.
Ingredients
- About 2 tablespoons neutral oil, like avocado or refined coconut
- 1 ripe plantain (yellow with some dark brown spots), peeled and cut into coins
- 1 medium yellow onion, thinly sliced
- 1 red bell pepper, ribs and seeds removed, thinly sliced
- 2 plum tomatoes, finely diced
- 3 medium garlic cloves, minced
- 1/4 teaspoon chili flakes
- Fine sea salt and freshly ground black pepper, to taste
- One 13-ounce can full-fat unsweetened coconut milk
- 2 tablespoons lemon or lime juice
- One 14-ounce can hearts of palm, drained and rinsed, cut into coins
- Parsley or cilantro, for serving
Instructions
- Heat 1 tablespoon oil in a large non-stick saucepan over medium heat (see note below). Add the plantains in a single layer and cook until browned on both sides, about 5 minutes total. Remove plantains and set aside.
- Add more oil to the pan if needed, and add the onions and peppers. Cook, stirring occasionally, until softened and browned in places, about 7 minutes.
- Add the tomatoes, 3 minced garlic cloves, 1/4 teaspoon each chili flakes and salt, and a few grinds of pepper. Cook until the tomatoes collapse and release their juices, stirring occasionally, 3 to 5 minutes.
- Add the coconut milk and 2 tablespoons lemon juice to the pot, cover, and bring to a boil. Then reduce the heat, and add the hearts of palm and the cooked plantains. Cover and simmer gently for 10 minutes.
- Turn the heat off, taste, and adjust the seasonings if needed. Garnish with herbs before serving.
Notes
It’s important to cook the plantains on a non-stick surface; if possible, use a non-stick saucepan large enough to cook the entire stew in – so as not to dirty up more than one pan. If you don’t have a large non-stick saucepan, fry the plantain in a non-stick skillet and make the stew in a separate pot.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 390
- Fat: 30 g
- Carbohydrates: 31.9 g
- Fiber: 7.1 g
- Protein: 6.5 g
EJ says
Made for Supper today…Wow very nice flavors .
thanks..
Alexandra says
You’re welcome! So glad you liked it 😀
Clairelle says
Excellent recipe!
I served it with a side of black and white quinoa. to make it a full lunch, and a delicious left-over dinner at night.
Thanks!
Alexandra says
You’re so welcome! Thank you for the feedback 😀