Brazilian Moqueca Recipe | Easy Plant-Based Brazilian Stew

Bursting with Flavor Stew & Health

If you’ve never tried Brazilian moqueca, you’re in for something special. This colorful Brazilian stew is creamy, comforting, full of vegetables, and packed with incredible flavor.

Traditional moqueca is usually made with fish or seafood, but this plant-based moqueca uses hearts of palm instead. They have a tender texture and mild flavor that work beautifully with the peppers, tomatoes, coconut milk, lime, and fresh cilantro.

And this recipe has a special connection to Brazil for our family.

How I Fell in Love With Moqueca

The first time I tried moqueca, my husband’s nephew was visiting us from Brazil. He made it for the family, and because traditional moqueca usually contains fish, he made a special plant-based version for me using hearts of palm.

As it cooked, the aroma of garlic, onions, peppers, tomatoes, and coconut filled the house.

Then he served it over warm rice.

One bite and I was hooked.

After he returned to Brazil, we were still talking about that moqueca, so I asked him exactly how he made it. After a little experimenting in my own kitchen, I created my version of the dish.

Now it has become one of those recipes I love making when we want something comforting, colorful, and full of flavor.

What Is Moqueca?

Moqueca is a traditional Brazilian stew most commonly associated with the coastal states of Bahia and Espírito Santo.

There are different regional versions, but many recipes feature tomatoes, onions, peppers, fresh herbs, and seafood simmered together into a wonderfully aromatic stew.

My version keeps the spirit of the dish while making it completely plant-based. Hearts of palm replace the seafood, while coconut milk creates a rich, creamy broth.

Serve it over rice and let the rice soak up all that delicious sauce.

Why You'll Love This Plant-Based Moqueca

It's packed with vegetables. Bell peppers, tomatoes, onions, garlic, and hearts of palm all come together in one colorful meal.

It's naturally plant-based. No complicated meat substitutes are needed.

It's full of Brazilian-inspired flavor. Coconut milk, lime, cilantro, tomatoes, and peppers create a wonderfully fragrant combination.

It's an easy one-pot meal. Most of the cooking happens in one large pot, which means less cleanup.

It's perfect with rice. A scoop of warm rice turns the stew into a satisfying meal.

Ingredients

• 2 tablespoons extra-virgin olive oil

• 1 medium onion, finely diced

• 3 cloves garlic, minced

• 1 red bell pepper, sliced

• 1 orange bell pepper, sliced

• 1 yellow bell pepper, sliced

• 4 medium tomatoes, diced

• 2 cups water

• 2 tablespoons tomato paste

• 2 teaspoons paprika

• 1 teaspoon salt, or to taste

• 2 tablespoons vegan chicken seasoning

• 1 (14-ounce) can hearts of palm, drained and sliced into large pieces

• 1 (14-ounce) can coconut milk

• Juice of 1 lime

• 1/4 cup chopped fresh cilantro

• Cooked brown or white rice, for serving

How to Make Brazilian Moqueca

1. Sauté the Aromatics

Heat the extra-virgin olive oil in a large pot over medium heat.

Add the onion and garlic and sauté until the onion becomes soft and translucent.

2. Add the Vegetables

Add the sliced bell peppers and diced tomatoes.

Cook for about 3 to 5 minutes, stirring occasionally, until the vegetables begin to soften.

3. Build the Broth

Add the water, tomato paste, paprika, salt, and vegan chicken seasoning.

Stir well to dissolve the tomato paste and bring the mixture to a gentle boil.

4. Add the Hearts of Palm

Reduce the heat to low and gently stir in the hearts of palm.

Because hearts of palm are tender, avoid stirring too aggressively so the pieces don't completely break apart.

5. Make It Creamy

Pour in the coconut milk and stir gently.

Cover the pot and simmer over low heat for about 15 minutes, allowing all the flavors to come together.

6. Finish With Lime and Cilantro

Remove the pot from the heat.

Stir in the fresh lime juice and sprinkle with chopped cilantro.

Taste and adjust the salt if needed.

How to Serve Moqueca

My favorite way to serve moqueca is the traditional simple way: over a generous scoop of warm rice.

Spoon plenty of the creamy tomato-coconut broth over the rice so it can soak up all that flavor.

Finish with additional cilantro and a fresh lime wedge if you'd like.

Helpful Tips

Don't overcook the hearts of palm. They're already tender, so they only need enough time to heat through and absorb the flavors of the broth.

Let the stew simmer. Those extra few minutes on low heat make a big difference because the tomatoes, peppers, coconut milk, and seasonings have time to come together.

Add the lime at the end. Fresh lime juice brightens the entire dish and is best added after cooking.

Make it ahead. Like many stews, the flavors become even better after they've had time to mingle in the refrigerator.

A Dietitian's Note

One of the things I love about meals like this is how easy they make it to include a variety of plant foods in one dish.

This moqueca combines tomatoes, three colors of bell peppers, onion, garlic, hearts of palm, cilantro, and lime. Serving it with brown rice is an easy way to add a whole grain and additional fiber to the meal.

Healthy eating doesn't have to mean bland food. Some of the best ways to eat more plants come from exploring traditional dishes and adapting them to fit the way you want to eat.

Frequently Asked Questions

Is moqueca traditionally vegan?

No. Traditional Brazilian moqueca is generally prepared with fish or seafood. This version uses hearts of palm to create a completely plant-based alternative.

What do hearts of palm taste like?

Hearts of palm have a mild flavor and tender texture. Because their flavor isn't overpowering, they absorb the seasonings and broth around them beautifully.

What should I serve with moqueca?

Rice is my first choice. White rice is traditional and delicious, while brown rice is a great option if you'd like to add more whole grains and fiber.

Can I make moqueca ahead of time?

Yes. Store leftover moqueca in an airtight container in the refrigerator and gently reheat it on the stovetop.

Bring a Little Brazil to Your Kitchen

This plant-based Brazilian moqueca is colorful, creamy, comforting, and surprisingly simple to make.

It's also a recipe that means something to our family. What started as a special plant-based dish made for me by our Brazilian nephew became a meal we continued making long after his visit ended.

I hope it finds a place at your table, too.

If you make this recipe, leave a comment and rating below. I love hearing how the recipes turn out in your kitchen!

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