This vegan stew recipe with Wakame is inspired by a Brazilian seafood recipe. Thick & luscious, this recipe uses fried plantains, tofu & seaweed to create a uniquely flavourful and nourishing dish. Although the ingredient list may look lengthy and unusual, this silky, tangy stew comes together fairly easily, and the result is spectacular.
Photo & recipe inspiration by Compassionate Cuisine from One Green Planet
Prep time 20 minutes, cooking time 1 hour
IngredientsFor the Stew:
- 3 cups seaweed broth
- 1/3 cup dried wakame or other sea vegetable
- 5 tablespoons coconut oil
- 1 large ripe plantain, peeled and sliced into ¼-inch slices
- 3 tablespoons all-purpose flour (or cornstarch for gluten-free version)
- 1/2 medium onion, finely chopped, about ½ cup
- 1 red bell pepper, seeded and chopped into ¼-inch pieces, about 1 cup
- 2 large garlic cloves, minced, about 2 teaspoons
- 1 teaspoon ground paprika
- 1/2 to 1 teaspoon Kelp Sea Salt
- 1/2 teaspoon ground coriander
- 1/2 teaspoon crushed red pepper flakes
- 2 large tomatoes, seeded and chopped into ¼-inch pieces, about 2 cups
- 1 cup thickly sliced bamboo shoots
- 4 ounces firm tofu, cut into ½-inch cubes
- 1 large potato, peeled, and cut into ½-inch cubes
- 1 (14.5-ounce) can coconut milk
- 2 tablespoons fresh lime juice
- Chopped cilantro or parsley, for garnish
- 4–6 cups cooked rice for serving, optional
- 2 tablespoons coconut oil
- 1 large garlic clove, minced, about 1 teaspoon
- 1/2 cup manioc meal or breadcrumbs (regular or gluten-free)
- 1/4 tsp Kelp salt
DirectionsFor the Stew:
- In a bowl, re-hydrate the wakame in the broth for about 5 minutes, sea vegetables, add extra taste, texture, and nutrition.
- Heat 2 tablespoons of coconut oil in a pan over medium-high heat. When the oil is hot, lay plantain slices in a single layer in the pan and cook for 2 to 3 minutes per side, until nicely browned. Plantains should be fork-tender when done. Transfer to a paper towel-lined plate to drain. Set aside the pan.
- Heat the remaining 3 tablespoons of coconut oil in a large pot over medium heat. Add flour and cook for about 2 minutes, while stirring, until it darkens slightly.
- Add onions, peppers, garlic, paprika, salt, coriander, and crushed red pepper flakes. Cover and cook until onions and peppers have softened slightly, about 8 minutes.
- Add tomatoes, bamboo shoots tofu, potatoes, vegetable broth, and coconut milk. Simmer for 25 to 30 minutes, until all the vegetables have softened and potatoes can be pierced with a fork.
- Stir in lime juice and plantains.
- Use the pan from the plantains. Heat oil over medium heat. Add garlic, manioc meal or breadcrumbs, and salt.
- Cook, while stirring, for about 5 minutes until light golden brown and fragrant. Be careful not to burn as it goes from golden to dark brown quickly.
- Empty into a small bowl and serve with the moqueca, as a garnish.
- Serve in bowls garnished with farofa and cilantro.