Rich Brazilian Vegan Stew with Cauliflower, Cashews and Coconut Milk Stew

Dairy Free
Popular
Health score
25%
Rich Brazilian Vegan Stew with Cauliflower, Cashews and Coconut Milk Stew
60 min.
8
310kcal

Suggestions


Indulge in the vibrant flavors of Brazil with this Rich Brazilian Vegan Stew, a delightful dish that brings together the creamy goodness of coconut milk, the crunch of cashews, and the hearty texture of cauliflower. Perfect for those seeking a dairy-free option, this stew is not only popular among plant-based eaters but also a crowd-pleaser for everyone at the table.

Imagine a warm, comforting bowl filled with tender cauliflower florets, marinated in zesty lime and garlic, and simmered to perfection with savory chick’n strips or seitan. The addition of fire-roasted diced tomatoes and a blend of spices, including turmeric and smoked paprika, creates a rich and aromatic base that will tantalize your taste buds.

This stew is not just a meal; it’s an experience. With a preparation time of just 60 minutes, you can easily whip up a generous serving for eight, making it an ideal choice for family gatherings or dinner parties. The combination of lightly salted cashews and peanuts adds a delightful crunch, while fresh cilantro provides a burst of color and flavor as a garnish.

Whether served as a side dish or a main course alongside rice or farro, this Rich Brazilian Vegan Stew is sure to impress. Dive into this culinary adventure and savor the essence of Brazilian cuisine, all while enjoying a wholesome, plant-based meal that nourishes both body and soul.

Ingredients

  • 15 ounce canned tomatoes diced canned
  • tablespoons dende oil canned (if you can find it; omit if not)
  • 0.5 cup lightly and roasted cashew halves and pieces salted
  • pounds cauliflower separated trimmed
  • 1.5 cups no-chicken stock (vegan chicken stock or vegetable stock)
  • package so delicious dairy free original culinary coconut milk (equivalent to 1 15.5-ounce can coconut milk)
  • 0.5 cup cilantro leaves fresh chopped for garnish
  •  garlic cloves minced
  • tablespoons juice of lime fresh
  • ounce morningstar farms “meal starters” chick'n strips thawed cut into bite-size pieces (feel free to substitute seasoned seitan)
  • cup onion finely chopped
  • 0.1 teaspoon smoke paprika (if not using dende oil, use)
  • tablespoons vegetable oil; peanut oil preferred divided
  • 0.5 cup lightly and roasted peanuts salted
  • 0.3 cup scallions whole sliced
  • servings sea salt and pepper freshly ground
  • 0.3 teaspoon turmeric (if not using dende oil, use 1 teaspoon)

Equipment

  • food processor
  • bowl
  • frying pan
  • pot
  • dutch oven

Directions

  1. Place the lime juice and garlic in a medium, non-reactive bowl.
  2. Add cauliflower florets, sprinkle with a little salt and pepper, and toss to coat.
  3. Let marinate at room temperature while you prepare the other ingredients.
  4. Place the Chick’n Strips or seitan in another medium bowl, and toss with 2 tablespoons of the dende oil, if using. (If not, omit this step.)
  5. Let marinate, also at room temperature, while you continue with the recipe.In the bowl of a food processor, process the cashews and peanuts with short pulses until they are very finely chopped, stopping before they release their oil and become a paste.
  6. Pour 2 tablespoons of olive or peanut oil in a large cast iron skillet, add cauliflower florets in one layer, sprinkle with salt, and cook over medium-high heat or just a little higher, until they are lightly browned, about 8 minutes. Stir to loosen them from the bottom of the pan as necessary.
  7. Remove the florets to the bowl in which they were marinated.
  8. Add the remaining 2 tablespoons of olive or peanut oil to the skillet and heat to sizzling.
  9. Add onion, scallions, and a pinch of salt, and saute, stirring occasionally and scraping up the brown bits on the bottom of the pan, until the onions are soft and develop some color, about 3 minutes.
  10. Add the tomatoes, juice and all, and nuts, stirring to blend, and cook for about 1 minute to heat through.
  11. Transfer to a heavy lidded pot like a Dutch oven.
  12. Place the pan back on the heat, add the coconut milk, no-chicken or vegetable stock, turmeric, and paprika, and bring the sauce to a simmer.Reduce the heat to the lowest temperature possible, and add the cauliflower and Chick’n Strips or seitan. Cover the pot and barely simmer for 25 to 30 minutes.Season to taste with salt and pepper, garnish with cilantro, and serve, if desired, with cooked rice or faro.

Nutrition Facts

Calories310kcal
Protein15.31%
Fat57.15%
Carbs27.54%

Properties

Glycemic Index
40.7
Glycemic Load
3.84
Inflammation Score
-9
Nutrition Score
24.037826030556%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.02mg
Apigenin
0.06mg
Luteolin
0.17mg
Isorhamnetin
1mg
Kaempferol
0.79mg
Myricetin
0.02mg
Quercetin
5.89mg

Nutrients percent of daily need

Calories:309.98kcal
15.5%
Fat:20.82g
32.03%
Saturated Fat:3.18g
19.89%
Carbohydrates:22.58g
7.53%
Net Carbohydrates:15.79g
5.74%
Sugar:6.68g
7.42%
Cholesterol:1.42mg
0.47%
Sodium:707.01mg
30.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.55g
25.11%
Vitamin C:88.76mg
107.59%
Vitamin B1:0.91mg
60.99%
Manganese:0.94mg
47.1%
Vitamin K:46.73µg
44.5%
Folate:152.74µg
38.18%
Fiber:6.79g
27.16%
Vitamin B6:0.5mg
25.05%
Phosphorus:226.5mg
22.65%
Potassium:783.17mg
22.38%
Magnesium:84.01mg
21%
Copper:0.38mg
18.93%
Vitamin B3:3.45mg
17.24%
Iron:2.63mg
14.61%
Vitamin B5:1.46mg
14.6%
Selenium:10.02µg
14.31%
Vitamin E:1.96mg
13.07%
Vitamin B2:0.2mg
11.51%
Calcium:114.86mg
11.49%
Zinc:1.54mg
10.25%
Vitamin B12:0.57µg
9.52%
Vitamin A:415.86IU
8.32%