Brazilian Tofu Moqueca

Brazilian Tofu Moqueca Servings: 6-8

Typically, this dish is made with seafood. This vegan moqueca is easy to make, healthy, satisfying and full of delicious tropical flavors.

For 6 servings: 245 kcals, 10 g fat (5 g sat fat), 0 mg cholesterol, 369 mg sodium, 34 g carbohydrates, 9 g fiber, 12 g sugars (0 g added sugars), 10 g protein

INGREDIENTS:

1 medium (1.5 lbs) butternut squash peeled, de-seeded and cut into ½ inch dice

1 large onion peeled and finely chopped

1.5 tablespoon olive oil

4 cloves garlic minced

2-inch piece fresh ginger grated

1 red chili finely chopped

1 tsp cumin

1 14-ounce can of diced tomatoes

1 14-ounce can tomato sauce

1 can low fat coconut milk

1 cup vegetable stock

Juice of 2 limes - about 3 tablespoons

2 red bell peppers thinly sliced

½ cup green beans - trimmed

1 bag baby spinach

1 block firm tofu well drained and diced

½ cup fresh cilantro- finely chopped

½ tsp salt and pepper

 DIRECTIONS

Heat oil in a dutch oven or large soup pot over medium heat. Add the diced onion and ½ teaspoon salt and cook gently for 10 minutes until soft and translucent.

 Stir in the minced garlic, chopped red chilli , cumin and grated fresh ginger and cook for another minute until fragrant.

Add the tomatoes, tomato sauce, coconut milk, vegetable stock, 2 tablespoons lime juice, squash and green beans. Bring the sauce up to a simmer for 10 mins.

 Fold in the tofu, sliced peppers and spinach and simmer for about 10 minutes until the vegetables are tender.

 Add chopped cilantro, 1 tablespoon of lime juice and season to taste.

Toasted Farofa Servings: 6

The main ingredient in this dish is Cassava flour, which is made by grating and drying cassava root. It’s a great substitute for wheat flours as it’s gluten free and rich in carbohydrates.  In Brazil it’s traditionally made with rendered bacon fat, here we have substituted olive oil and vegetable stock. It has a very mild taste so you can keep it simple or add any seasoning you like, sprinkle it on top of any dish or add lots of vegetables to make it stand on its own. 

194 kcals, 5 g fat (1 g saturated fat), 0 mg cholesterol, 92 mg sodium, 37 g carbohydrates, 2 g fiber, 2 g sugars (0 g added sugars), 1 g protein

INGREDIENTS:

2 cups Cassava Flour

1 onion chopped

2 cloves garlic - minced

2 tablespoons olive oil

2-4 tablespoons  vegetable stock

¼ cup parsley – chopped

¼ cup chives – chopped

Salt + pepper

 DIRECTIONS

Heat oil in a medium skillet. Add the finely chopped onions and sauté until transparent. Add the garlic and sauté for a minute.

Add the cassava flour and stir continuously to avoid letting it burn.

 Add 2 tablespoons of the vegetable stock and stir until the consistency is one of dry sand, add more stock if needed. Add the parsley and chives.  

Season to taste with salt and pepper, once the farofa is evenly toasted, remove from the heat. It shouldn’t take more than 5 minutes after adding the cassava flour.

Plate and serve at room temperature.

Green Salad with Zesty Lime Dressing Serves 4

Feel free to include any leafy greens you like into this refreshing salad, that makes a great addition to any meal, especially spicy ones! 

60 kcals, 5 g fat (1 g saturated fat), 0 mg cholesterol, 158 mg sodium, 5 g carbohydrates, 2 g fiber, 2 g sugars (0 g added sugars), 1 g protein

 INGREDIENTS

2 cups finely chopped kale

1 tablespoon + 1 teaspoon olive oil 

3 cups chopped romaine

1/ cup finely chopped red pepper

¼ cup chopped cilantro

1 green onion - chopped

Juice of 2 limes

¼ teaspoon kosher salt

 DIRECTIONS:

Place kale in a large mixing bowl,  add 1 teaspoon of olive oil and massage kale for 2 minutes gently with your hands.

Add lettuce, bell pepper, cilantro and onion.  Drizzle remaining olive oil and lime juice over the salad.  Sprinkle with salt and toss to coat.

 Plate and serve.