Brazilian Moqueca (Stew)

16 30 204
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Brazilian Moqueca (Stew)
Health Highlights
Loaded with flavor, quick to make & full of healthy foods for your body. Put on some Brazillian music and enjoy!

Ingredients


1/2 cup Tomato sauce, canned
2 cup Coconut milk, sweetened
1 cup cubes Winter squash (puréed)
2 tbsp minced Ginger root
2 tbsp Coconut oil (divided)
1 large Yellow onion (diced)
100 gm Oyster mushroom (sliced or mushroom of your choice)
150 gm Cremini (Italian) mushroom (sliced)
2 tsp Garam masala
1 dash Salt (or to taste)
1 cup Broccoli florets
1 cup sliced Carrots (sliced thinly)
1 cup slices Red bell pepper ( julienned)
2 medium Tomato ( or any size, cut in bite-size pieces)
1 fruit Lime (fresh juice)
1 cup Parsley, fresh (roughly chopped)

Instructions


  1. Blend the tomato sauce, coconut milk, squash puree and ginger until smooth.
  2. In a large wok, heat 1 tsp coconut oil over medium heat. Sauté the onions for 2-3 minutes until onions are translucent.
  3. Raise the heat to medium-high and add the mushrooms. Sauté stirring frequently for 7-8 minutes. They should become very soft and slightly golden colored.
  4. Add the mix from the blender to the wok and the garam masala and salt and mix well. Transfer to a bowl and reserve.
  5. Use the same wok and over medium-high heat and add remaining 1 tsp coconut oil.
  6. Sauté the broccoli florets, sliced carrot, bell peppers, and tomatoes. You want to sauté them separately from the mushrooms and sauce to keep them crunchy till you serve. Remove the veggies from the wok and set aside.
  7. When you are ready to serve, return the liquid mixture to the wok and add the lime juice. Check and adjust the flavor.

Notes:

Brazilian Moqueca - (basically a stew) created by  Thais Melissa van Delft of San Paulo, Brazil.


Nutrition Facts

Per Portion

Calories 204
Calories from fat 93
Calories from saturated fat 75
Total Fat 10.3 g
Saturated Fat 8.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.5 g
Cholesterol 0
Sodium 380 mg
Potassium 966 mg
Total Carbohydrate 25.8 g
Dietary Fiber 6.2 g
Sugars 12.3 g
Protein 4.9 g

Dietary servings

Per Portion


Fruit 0.3
Vegetables 4.8

Energy sources


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