Vegetable & Plantain Moqueca
User Reviews
5
6 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
4 to 6 servings
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Calories
231 kcal
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Course
Main Course
Vegetable & Plantain Moqueca
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Fresh summer veggies and sweet plantains are simmered in a creamy lime-infused coconut milk base to create this flavorful vegan moqueca.
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Ingredients
- 2 tablespoons olive oil
- 1 onion diced
- 1 red bell pepper diced, medium
- 3 garlic minced, cloves
- 1 Chili pepper such as a fresno or jalapeño (optional, hot
- 1 coconut milk 14-ounce can
- 1 diced tomatoes 14-ounce can
- 1 tablespoon lime juice
- 2 teaspoons paprika sweet
- 2 plantain cut into 1-inch chunks, ripe
- 1 zucchini chopped, medium
- salt to taste
- black pepper to taste
- ¼ cup cilantro plus extra for serving, chopped, fresh
- ¼ cup scallions about 1 medium or 2 small scallions, chopped
- rice for serving, cooked
Instructions
- Coat the bottom of a medium pot with olive oil and place it over medium heat. Add the onion and bell pepper. Sauté until the onions are translucent, about 5 minutes.
- While the onions and bell peppers cook, carefully seed and mince half of your chili pepper, if using. Slice the other half into rounds and save for serving. Add the minced chili pepper and garlic to the pot. Sauté about 1 minute more, until fragrant.
- Add the coconut milk, tomatoes, lime juice and paprika to the pot. Raise the heat and bring to a simmer. Lower the heat and allow to simmer, uncovered, for about 5 minutes. Add the plantains and continue simmering for 5 minutes more, stirring occasionally. Add zucchini to the pot and continue simmering until zucchini and plantains are fork tender, but not yet mushy, about 5 minutes. Remove from heat. Season with salt and pepper to taste, then stir in the cilantro and scallions.
- Divide the rice into bowls and top with the stew. Sprinkle with additional cilantro and garnish with hot pepper slices, if desired. Serve.
Notes
- If you’d like more control over the heat level, skip the hot peppers and use hot sauce to taste.
- If you’ve got a bunch of fresh tomatoes from your garden, feel free to sub them for the canned ones. You’ll want to peel, seed and dice them. Use about 1 ¾ cups.
Nutrition Information
Show Details
Calories
231kcal
(12%)
Carbohydrates
42g
(14%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Sodium
161mg
(7%)
Potassium
966mg
(21%)
Fiber
5g
(20%)
Sugar
20g
(40%)
Vitamin A
2890IU
(58%)
Vitamin C
94mg
(104%)
Calcium
65mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4to 6 servings
Amount Per Serving
Calories 231 kcal
% Daily Value*
| Calories | 231kcal | 12% |
| Carbohydrates | 42g | 14% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 161mg | 7% |
| Potassium | 966mg | 21% |
| Fiber | 5g | 20% |
| Sugar | 20g | 40% |
| Vitamin A | 2890IU | 58% |
| Vitamin C | 94mg | 104% |
| Calcium | 65mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
6 reviews
Excellent
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