Have you ever stopped eating typical meal from your region of do not eat meat Or do you know someone who has experienced a similar situation? So it is! Although this situation is common, it can be less complicated for vegetarians, as it is possible to adapt regional dishes using these suggestions we have selected here.
Enjoy the possibilities offered by a plant-based diet and use your imagination to create new flavors traditional dishes of our country. Are we embarking on this different journey through Brazil? Comes with cooking guide!
bean stew
Without the sausage and meat that are present in the traditional feijoada, invest in vegetables to flavor the dish in the vegetarian version. We recommend using carrots, broccoli, corn and olives, but you can use whatever you have in the fridge!
Time: 1h (+ 12h soak)
Performance: 8 servings
Difficulty: easy
Vegetarian Feijoada Ingredients:
- 2 cups of white beans
- 4 tablespoons of olive oil
- 1 chopped onion
- 2 crushed cloves of garlic
- 2 chopped tomatoes
- 1 diced carrot
- 1 stalk of celery, chopped 1 vegetable nut
- 2 liters of boiling water
- 1 cup broccoli (cooked and chopped)
- 4 tablespoons of sliced ​​green olives
- 1/2 cup (tea) of corn
- Salt, pepper and chopped parsley
Method of preparation:
Put the beans in a bowl, cover them with water and leave them to soak for 12 hours. Drain and reserve. In a large skillet, heat the oil over medium heat and sauté the onion and garlic for 3 minutes. Add the tomato, carrot and celery and sauté for 2 minutes. Then add the drained beans, vegetable broth and water and cook over low heat for 45 minutes or until the beans soften. Add the broccoli, olives and corn. Season with salt, pepper and parsley. Serve immediately with white rice.
Minced beef dish
The original dish includes meat, tomato paste, potatoes and carrots. You can make a meal inspired by the super Brazilian meal and bet on vegetables, using zucchini, squash and eggplant in the vegetarian mince. We also suggest a tasty white corn and Parmesan cheese sprinkled on top.
Time: 45 min
Performance: 6 servings
Difficulty: easy
Ingredients for the vegetarian stew:
- 2 diced potatoes
- 2 diced carrots
- 1 courgette, diced
- 200 g of diced pumpkin
- 2 tablespoons of oil
- 2 minced garlic cloves
- 1 chopped onion
- 1 cube of eggplant
- grated parmesan to sprinkle
White sauce:
- 2 tablespoons of butter
- 2 tablespoons of wheat flour
- 3 cups of milk (tea)
- 1/2 teaspoon of grated nutmeg
- Salt and black pepper to taste
Method of preparation:
In a skillet, over medium heat, cook the potato, carrot, courgette and squash, separately, until al dente and set aside. In another pan with the oil, sauté the garlic, onion, eggplant and pre-cooked vegetables for 5 minutes over medium heat.
For the sauce, in another pan, over medium heat, melt the butter, add the flour and add the milk a little at a time, stirring constantly, for 5 minutes or until it has melted evenly. Add the nutmeg, salt, pepper and mix for another 5 minutes. Add the sauce to the sautéed vegetables, mix, sprinkle with grated cheese and serve.
cous cous
Although it has African origins, couscous has been adapted in different regions of Brazil, being made from corn, rice or cassava flour or flour. It is possible to make the popular dish your own way, so why not use the meat, leaving it completely vegetarian?
Time: 30 minutes
Performance: 6 servings
Difficulty: easy
Cous Cous Ingredients:
- 1 liter of water
- 5 cubes of vegetable broth
- 1/2 cup (tea) of oil
- 1 cup onion (chopped)
- 1 chopped chilli
- 2 cups peeled and seeded tomatoes (chopped)
- 1 courgette, diced
- 1 diced carrot
- 2 tablespoons of tomato paste
- 1 sliced ​​tomato
- 6 hard boiled eggs, sliced
- 1 cup green olives (chopped)
- 1 can of drained peas
- 1 green seedless pepper, chopped
- Salt to taste
- 4 cups of yellow cornmeal
Method of preparation:
In a saucepan, boil the water with the vegetable broth and set aside. In another large pan, heat the oil and brown the onion and pepper. Add the tomato, courgettes, carrot, tomato paste, sauté for 3 minutes and add the water with the vegetable broth. Boil for 10 minutes.
Then, in the shape of a medium hole, make a decoration by placing the slices of tomato, hard-boiled egg, olives and peas on the sides and bottom. With what remains of the decoration, chop it and put it in a pan with the peppers.
Boil for another 2 minutes. Taste, season with salt if necessary and turn off. Add the flour a little at a time and mix vigorously with a wooden spoon, until it comes off the bottom of the pan. Place this dough in the decorated form and cover with a damp cloth. Squeeze gently and wait for it to cool before unmolding. Serve immediately.
vegetable bob
The bobó shrimp is a typical dish of Bahia, but its history begins a long time ago on the African continent. For vegetarians, a good alternative to enjoy the dish without neglecting their restrictions is to replace shrimp with vegetables, in a healthy and tasty meal.
Time: 50 min
Performance: 6 servings
Difficulty: easy
Vegetable Boba Ingredients:
- 1/2 cup (tea) of olive oil
- 1 chopped onion
- 2 crushed cloves of garlic
- 2 chopped tomatoes
- 1 courgette, diced
- 1 grated carrot
- 1 cup cauliflower (chopped)
- 1 cup of leaves (chard, cress, cabbage, or kale)
- 500 g of boiled and mashed cassava
- Salt, pepper sauce and chopped parsley to taste
- 1 glass of coconut milk
Method of preparation:
In a pan, take the oil, onion, garlic, tomato and brown over low heat. Add vegetables, greens and cook. Add cassava, season with salt and pepper. Add the coconut milk and parsley. Serve with white rice.
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Source: Terra
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