- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 350 kcal
Quick summary
“The vegan Bahian moqueca of plantain and heart of palm is a rich and flavorful version of the traditional dish, using vegetable ingredients and aromatized with palm oil. It is worth it for its crunchy texture and the mix of sweet and spicy flavors.”
What you need to know
- Utiliza banana-da-terra e palmito pupunha, ingredientes locais e saudáveis
- Refogado aromático com cebola, alho e folha de louro
- Cozimento lento para manter a textura dos ingredientes
Ingredients
Main
- 2 firm ripe plantains (not too soft)
- 200 g of pupunha palm heart cut into thick slices
- 1 pimentão vermelho em tiras
- 1 yellow bell pepper in strips
- 1 large red onion in rings
- 2 ripe tomatoes, peeled and cubed
- 2 cloves garlic, minced
- 200 ml of coconut milk
- 2 tablespoons of dendê oil
- 1 tablespoon olive oil
- ½ bunch of chopped fresh cilantro (including stalks)
- Juice of 1 lemon
- Salt and black pepper to taste
- 1 dedo-de-moça pepper without seeds, chopped (optional)
- 1 bay leaf
Instructions
Principal
- Preparation (10 min): Cut the bananas into 2 cm slices, drizzle with lemon juice, and set aside. Prepare the vegetables according to the list.
- Aromatic saute (10 min): In a wide, heavy-bottomed pan, heat the olive oil and sauté the onion, garlic, and bay leaf until lightly browned. Add the bell peppers and sauté for another 5 minutes. Add the tomatoes and cook until a thick sauce forms.
- Layering (5 min): Over the sautéed mixture, arrange the banana slices, the hearts of palm, and half of the cilantro. Season with salt, pepper, and finger chili (if using). Drizzle with the coconut milk and dendê oil.
- Slow cooking (15 min): Cover and cook over low heat for 12–15 minutes, without stirring so as not to break the ingredients. Turn off, finish with the rest of the fresh cilantro and a drizzle of raw red palm oil.
Chef's tips
- Use bananas-da-terra maduras firmes para melhor sabor
- Regue a banana-da-terra com suco de limão para evitar oxidação
- Tampe a panela durante a cocção para preservar os sabores
Variations
- Adicione camarão se desejar uma versão não vegana
- Use leite de amendoim em vez de leite de coco para variar
- Inclua batatas ou abobrinhas cortadas em cubos
Substitutions
- Pimentão vermelho e amarelo por pimentão verde ou roxo
- Coentro por manjericão ou hortelã
- Palmito pupunha por palmito em conserva
How to store
Keep the moqueca in the refrigerator for up to 3 days. Cook again before serving to heat through and refresh the flavors.
Can it be frozen?
We do not recommend freezing this recipe, as the texture of the ingredients may change after thawing.
What to serve with
Serve with white rice or a sprinkle of palm oil over the moqueca to give an extra touch.
Frequently asked questions
Can I use red plantain?
No, use firm ripe bananas, which can be yellow or slightly green.
How to substitute dendê oil?
You can use colored olive oil or coconut oil.
Is it necessary to use bay leaf?
It is not essential, but the bay leaf gives an extra touch of flavor.
Can the recipe be made without chili?
Yes, it can be made without finger chili for a milder flavor.
You might also like
