Brazilian Moqueca

Brazilian Moqueca

This brazilian inspired stew is perfect for lunch or dinner, and uses a variety of different vegetables making this a nutrition powerhouse! This recipe comes from one of the Culinary Nutrition Expert Program alumni Thais Melissa van Delft, as one of the contributions to the 2018 edition of the From Scratch cookbook. 100% of proceeds from this Pay-What-You-Can cookbook is donated to the charity Organics 4 Orphans.

 From Scratch 2018

This recipe is gluten-free, dairy-free, vegetarian-friendly and vegan. If you like, you could add an animal-protein of choice if you want, but it’s delicious just the way it is!

Brazilian Moqueca

Prep Time: 15 minutes

Cook Time: 15 minutes

Number of Servings: 4

  • 1/2 cup tomato sauce
  • 2 cups coconut milk
  • 1 cup pureed winter squash
  • 2-3 Tbsp. ginger root, grated
  • 2 tsp. coconut oil, divided
  • 1 onion, diced
  • 100g white shimeji mushrooms, sliced
  • 150g cremini mushrooms, sliced
  • 2 tsp. garam masala
  • 1/2 tsp. sea salt, to taste
  • 1 cup broccoli florets
  • 1 cup carrot, thinly sliced
  • 1 cup red bell pepper, julienned
  • 2 tomatoes, cut in bite-size pieces
  • juice from 1 lime
  • 1 cup fresh parsley, roughly chopped
  • basmati rice, cooked (or grain of choice)
  • optional garnish: chopped parsley
  1. In a blender, add the tomato sauce, coconut milk, pureed winter squash, and ginger. Blend until smooth.
  2. In a large wok or frying pan on medium heat, add 1 tsp. coconut oil. Add the onions and sauté for a couple of minutes until translucent.
  3. Increase the heat to medium-high, and add the cremini and shimeji mushrooms. Sauté stirring frequently for 7-8 minutes, until soft and lightly golden colored.
  4. Add the mix from the blender to the wok, along with the garam masala and sea salt, and stir to combine. Transfer to a bowl and set aside.
  5. Using the same wok or frying pan on medium-high heat, add 1 tsp. coconut oil.
  6. Add to the wok the broccoli, carrots, bell peppers, and tomatoes. Sauté for a few minutes, until they are slightly cooked but still crunchy.
  7. Turn the heat down to low, or remove from heat completely. Add the mushroom and liquid mixture back to the wok with the broccoli and veggies, add the lime juice and mix to combine.
  8. Serve on top of basmati rice, or grain of choice.
  9. Enjoy!

Tip: You can replace the tomato, broccoli, bell pepper, carrot vegetables with whatever you may have in your fridge. You can also swap the mushrooms for chicken if you desire.


The Culinary Nutrition Expert Program

Leave a Comment