This vegetarian moqueca (Brazilian coconut milk stew) is made with hearts of palm and plantains instead of fish.
- About 2 tablespoons avocado, refined coconut, or organic canola oil
- 1 ripe plantain (yellow with some dark brown spots), cut into coins
- 1 medium yellow onion, thinly sliced
- 1 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 fresh lemon or lime juice
- One 14-ounce can hearts of palm, drained and rinsed, cut into coins
- Parsley or cilantro, for serving
- 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.
- Then 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.
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.
- Serving Size: 1/4 of the recipe
- Calories: 390
- Fat: 30 g
- Carbohydrates: 31.9 g
- Fiber: 7.1 g
- Protein: 6.5 g
Keywords: vegetarian, moqueca, stew, brazilian, plantain