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Brazilian Moqueca

Recipe + Photo Credit: Thais Melissa van Delft
Instagram: @_melskitchen_

Another gem in the From Scratch Cookbook!

This is a vegan dish that is full of healthy fats, loads of vegetables and tons of flavour.

Coconut milk is a nutrition powerhouse. It is an excellent source of important minerals such as magnesium, iron, manganese, and the antioxidant selenium. It is also a fantastic source of medium-chain triglycerides which help to keep you satiated and are also associated with weight loss and increased metabolism.

Also, there is an abundance of anti-inflammatory ingredients such as tomatoes, onion, ginger, mushrooms, bell peppers, and broccoli. Enjoy!

Brazilian Moqueca

Do you ever look at the veggies in the fridge and wonder how you can use them? Consider this vegan, Brazilian-inspired stew. It's a light, delicious and full-of-flavor meal that will rock your lunch or dinner!
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Servings 4


  • 1/2 cup tomato sauce
  • 2 cups coconut milk
  • 1 cup purred winter squash
  • 2-3 tbsp ginger  grated
  • 2 tsp coconut oil  divided
  • 1 onion  diced
  • 100g white shimeji mushrooms  sliced
  • 150g crimini mushrooms  sliced
  • 2 tsp garam masala
  • 1/2 tsp sea salt  to taste
  • 1 cup broccoli florets
  • 1 cup carrot sliced thinly sliced thinly
  • 1 cup red bell pepper 
  • 2 tomatoes  cut in bite-size pieces
  • juice from 1 lime
  • 1 cup parsley roughly chopped


  • Blend the tomato sauce, coconut milk, squash puree and ginger until smooth.
  • In a large wok, heat 1 tsp coconut oil over medium heat. Sauté the onions for 2-3 minutes until onions are translucent.
  • Raise the heat to medium-high and add the cremini mushrooms and the shimeji. Sauté stirring frequently for 7-8 minutes. They should become very soft and slightly golden colored.
  • Add the mix from the blender to the wok and the garam masala and salt and mix well. Transfer to a bowl and reserve.
  • Use the same wok and over medium-high heat and add remaining 1 tsp coconut oil.
  • Sauté the broccoli florets, sliced carrot, bell peppers and tomatoes. You want to sauté them separately from the mushrooms and sauce to keep them crunchy till you serve. Remove the veggies from the wok and set aside.
  • When you are ready to serve, return the liquid mixture to the wok and add the lime juice. Check and adjust the flavour.
  • Serve the mixture topped with cooked veggies and basmati rice (my suggestion: star anise flavored) and lots of chopped parsley.


Bonus Tip: The tomato, broccoli, bell pepper and carrot can be replaced with any leftover veggies you have in your fridge. You can also swap the mushrooms with chicken if desired. 
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