Brazilian-style Vegetable Stew

Ingredients

While the original Ecuadorian Menestra de verduras focuses on a variety of vegetables cooked in a tomato-based sauce, this Brazilian adaptation adds a tropical twist. The Brazilian-style Vegetable Stew incorporates traditional Brazilian spices and flavors, giving it a unique taste profile that sets it apart from the original dish. We alse have the original recipe for Menestra de verduras, so you can check it out.

• 2 tablespoons (30ml) olive oil 2 tablespoons (30ml) olive oil
• 1 onion, diced 1 onion, diced
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 green bell pepper, diced 1 green bell pepper, diced
• 2 tomatoes, diced 2 tomatoes, diced
• 2 carrots, sliced 2 carrots, sliced
• 1 cup (200g) green beans, trimmed and cut into bite-sized pieces 1 cup (200g) green beans, trimmed and cut into bite-sized pieces
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 bay leaf 1 bay leaf
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, chopped (for garnish) Fresh cilantro, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 180 kcal / 753 KJ
• Fat (total, saturated): 7g, 1g
• Carbohydrates (total, sugars): 26g, 10g
• Protein: 4g
• Fiber: 7g
• Salt: 1g

Preparation

1. 1.
   In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent.
2. 2.
   Add the diced bell peppers, tomatoes, carrots, and green beans to the pot. Stir well to combine.
3. 3.
   Sprinkle the ground cumin, paprika, and ground coriander over the vegetables. Add the bay leaf.
4. 4.
   Pour the vegetable broth into the pot and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the vegetables are tender.
5. 5.
   Season with salt and pepper to taste.
6. 6.
   Remove the bay leaf from the stew before serving.
7. 7.
   Garnish with fresh chopped cilantro.

Treat your ingredients with care...

• Bell peppers — For a smoky flavor, you can roast the bell peppers before dicing them.
• Green beans — Blanch the green beans in boiling water for a few minutes before adding them to the stew to retain their vibrant green color and crisp texture.
• Tomatoes — If fresh tomatoes are not available, you can use canned diced tomatoes as a substitute.
• Vegetable broth — Use homemade vegetable broth or low-sodium store-bought broth to control the salt content of the stew.
• Fresh cilantro — If you're not a fan of cilantro, you can substitute it with fresh parsley for a milder herb flavor.

Tips & Tricks

• For a spicier kick, add a pinch of chili flakes or a chopped chili pepper to the stew.
• Serve the Brazilian-style Vegetable Stew with a side of white rice or crusty bread to soak up the flavorful broth.
• Feel free to customize the vegetables based on your preferences or seasonal availability.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.
• To add a protein boost, you can add cooked chickpeas or black beans to the stew.

Serving advice

Serve the Brazilian-style Vegetable Stew hot in individual bowls. Garnish with fresh chopped cilantro for an extra burst of flavor.

Presentation advice

To make the presentation more appealing, arrange a variety of colorful vegetables on top of the stew before serving. This will add visual interest and showcase the vibrant ingredients.