Vegetarian

The Ultimate Vegan

Guide to Brazilian
Cuisine!

Explore the Best of

Brazil's Plant-Based
Recipes!
Indulge in the Bold and
Delicious World of Vegan
Brazilian Cuisine!
25 delectable Vegan Brazilian Recipes
5,95$ Illustrated by Dilshan Mendis
 Taste of Brazil
Responsible publisher:

Magic Media ApS

Marievangsvej 103
4200 Slagelse
Denmark
VAT no: 21099139

Published by:
Copyright© Magic Media ApS

AI-Art food recipes: Dilshan Mendis

AI-Art illustrated by: Dilshan Mendis
 Introduction

Welcome to the exciting and delicious world of Veg-

an Brazil! This cookbook is a celebration of the diverse
and flavorful plant-based cuisine that has been enjoyed
in Brazil for generations. From the lush Amazon rain-
forest to the bustling streets of Rio de Janeiro, Brazilian
cuisine is known for its bold flavors, vibrant colors, and
abundant use of fresh fruits and vegetables.
In this cookbook, you will discover a wide range of veg-
an dishes that showcase the best of Brazilian cooking.
Whether you’re a seasoned vegan looking to expand
your recipe collection, or simply interested in exploring
the diverse flavors of Brazil, this cookbook has some-
thing for everyone.
With easy-to-follow instructions and simple ingredi-
ents, you’ll be able to recreate the taste of Brazil in your
own home, no matter where in the world you are.
So join us on a culinary adventure through the rich and
diverse world of Vegan Brazil, and discover the joy of
plant-based cooking in this vibrant and delicious cui-
sine.

All recipes are for 4 person !

 Intoduction
1. Mushroom and lentil shepherd’s pie 8
2. Vegan black bean chili 10
3. Jackfruit tacos 12
4. Mushroom risotto 14
5. Butternut squash risotto 16
6. Chickpea curry 18
7. Cauliflower wings 20
8. Moqueca de Banana 22
9. Cauliflower and potato soup 24
10.Sweet potato and black bean enchiladas 26
11.Quinoa and black bean stuffed bell peppers 28
12.Vegetable stir-fry 30
13. Arroz com Lentilha Vegano 32
14.Cauliflower and broccoli cheese 34
15. Stuffed portobello mushrooms 36
16. Lentil sloppy joes 38
17.Vegetable lasagna 40
18.Pudim de Leite Condensado Vegano 42
19. Roasted butternut squash salad 44
20.Zucchini and tomato pasta 46
21. Roasted vegetable and hummus wrap 48
22. Lentil and vegetable stew 50
23.Portobello mushroom burgers 52
24.Eggplant and zucchini parmesan 54
25.Lentil and vegetable stir-fry with noodles 56
 Mushroom and Lentil Shepherd’s Pie

Mushroom and Lentil Shepherd’s Pie is a vegan and vegetarian version of the tra-
ditional British Shepherd’s Pie. The mixture is then poured into a baking dish and
topped with a layer of creamy mashed potatoes, which are made by mashing boiled
potatoes with vegan butter, non-dairy milk, and seasoning. Once the shepherd’s pie
is assembled, it is baked in the oven until the mashed potatoes are golden brown and
crispy. The end result is a delicious and satisfying comfort food that is perfect for a
cozy dinner on a cold night. This dish is not only tasty, but also packed with nutri-
ents, as mushrooms and lentils are both excellent sources of protein, fiber, and vari-
ous vitamins and minerals. Plus, it is a great option for vegans and vegetarians who
are looking for a meat-free version of the classic Shepherd’s Pie.

8
Ingredients:
For the Filling:
x 1 cup of cooked green lentils
x 2 cups of sliced mushrooms
x 1 large onion, chopped
x 2 medium-sized carrots, chopped
x 1 cup of frozen peas
x 2 cloves of garlic, minced
x 1 tablespoon of tomato paste
x 2 tablespoons of olive oil
x 1 teaspoon of dried thyme
x 1 teaspoon of dried rosemary
x Salt and black pepper to taste
For the Mashed Potatoes:
x 4 medium-sized potatoes, peeled and cubed
x 2 tablespoons of vegan butter
x 1/4 cup of non-dairy milk
x Salt and black pepper to taste

Instructions:
1. Preheat your oven to 375°F (190°C).
2. Start by making the filling. In a large skillet over medium heat, add olive oil
and sauté the chopped onions until they become translucent. Then add the
sliced mushrooms, minced garlic, chopped carrots, and frozen peas. Sauté the
vegetables for about 5-7 minutes until they become tender.
3. Add the cooked lentils, tomato paste, dried thyme, dried rosemary, salt, and
black pepper. Mix everything together and cook for another 5-7 minutes until
the lentils and vegetables are well combined and the sauce has thickened.
4. Pour the lentil and vegetable mixture into a baking dish and set aside.
5. Next, make the mashed potatoes. In a separate pot, boil the cubed potatoes
until they are tender. Drain the water and add the vegan butter, non-dairy
milk, salt, and black pepper. Mash everything together until smooth and
creamy.
6. Spread the mashed potatoes over the lentil and vegetable mixture in the
baking dish.
7. Bake the shepherd’s pie in the preheated oven for 25-30 minutes until the
mashed potatoes are golden brown and crispy.
8. Remove the dish from the oven and let it cool for a few minutes before serving.
9
 Black bean chili

Black bean chili is a delicious and nutritious dish that is perfect for those who are
looking for a hearty and healthy meal that is also vegan.To start making vegan black
bean chili, you will need to heat up some olive oil in a large pot over medium heat.
Once the oil is hot, add chopped onions and sauté them until they are translucent
and tender. Then, add minced garlic and cook for another minute or two. Next, you
can add in the diced tomatoes, tomato paste, vegetable broth, and all of your spices.
This can include chopped bell peppers, zucchini, or carrots. Let the chili cook for
another 10-15 minutes, stirring occasionally, until the vegetables are tender and the
chili has thickened to your desired consistency.

10
Ingredients:
x 1 tablespoon olive oil
x 1 onion, diced
x 3 cloves garlic, minced
x 1 red bell pepper, diced
x 1 tablespoon chili powder
x 1 tablespoon smoked paprika
x 1 teaspoon ground cumin
x 1/2 teaspoon dried oregano
x 1/4 teaspoon cayenne pepper
x 2 cans (15 oz each) black beans, drained and rinsed
x 1 can (14.5 oz) diced tomatoes
x 1 cup vegetable broth
x Salt and black pepper, to taste
x Fresh cilantro leaves, chopped, for garnish (optional)

Instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the onion and garlic, and sauté until the onion is softened and
translucent, about 3-4 minutes.
3. Add the diced bell pepper, chili powder, smoked paprika, ground cumin, dried
oregano, and cayenne pepper. Stir well to coat the vegetables and spices, and
cook for another 2-3 minutes.
4. Add the black beans, diced tomatoes, and vegetable broth. Stir well to combine
all the ingredients.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for about
15-20 minutes, or until the vegetables are tender and the chili has thickened.
6. Season the chili with salt and black pepper to taste.
7. Ladle the vegan black bean chili into bowls and garnish with fresh cilantro
leaves, if desired.

11
 Quibebe

Quibebe is a traditional Brazilian side dish that is typically made with butternut
squash and onions. The dish is popular in the northeastern region of Brazil and is
often served as a side dish alongside rice and beans. To make quibebe, butternut
squash is peeled, seeded, and diced into small cubes. Quibebe can be served as a
simple side dish or used as a filling for empanadas or pies. Some recipes also call for
the addition of coconut milk, which gives the dish a creamy texture and a slightly
sweet flavor. Overall, quibebe is a delicious and easy-to-make dish that highlights
the sweet and savory flavors of butternut squash and onions. It’s a perfect addition to
any Brazilian-inspired meal, and its versatility makes it a great choice for vegetarians
and vegans alike.
12
Ingredients:
x 1 medium butternut squash (about 2 pounds)
x 1 large onion, chopped
x 2 cloves garlic, minced
x 3 tablespoons olive oil
x Salt and pepper to taste
x 1 teaspoon ground cumin
x 1 teaspoon paprika (optional)
x 1/2 cup coconut milk (optional)

Instructions:
1. Peel the butternut squash and remove the seeds. Cut it into small cubes and set
aside.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the
chopped onions and minced garlic, and sauté until the onions are translucent.
3. Add the butternut squash to the pot and stir to combine. Season with salt,
pepper, cumin, and paprika (if using), and stir again.
4. Cover the pot and let the squash cook over medium-low heat for about 20-25
minutes, stirring occasionally, until the squash is soft and tender.
5. If using coconut milk, pour it over the squash and stir to combine. Cook for
another 5 minutes, uncovered, until the coconut milk has thickened slightly.
6. Taste and adjust seasonings as needed. Serve hot as a side dish with rice and
beans or use it as a filling for empanadas or pies.

13
 Mushroom risotto

Mushroom risotto, also known as “Risoto de Cogumelos” in Portuguese, is a creamy

and flavorful dish that is perfect for any occasion. This dish is a popular vegan and
vegetarian option in Brazil and can be served as a main course or a side dish. To
make Brazilian Mushroom risotto, the key ingredients are Arborio rice, mushrooms,
vegetable broth, white wine, onion, garlic, and seasonings like thyme, parsley, and
black pepper. The dish starts with sautéing diced onion and minced garlic in olive
oil until they become translucent. Finally, the dish is garnished with fresh herbs and
cracked black pepper. The result is a creamy and flavorful dish with a perfect balance
of umami from the mushrooms, tanginess from the white wine, and earthiness from
the thyme. Brazilian Mushroom risotto is typically served hot and can be accompa-
nied by a crisp green salad or a glass of white wine.
14
Ingredients:
x 1 1/2 cups Arborio rice
x 1 onion, finely diced
x 2 cloves garlic, minced
x 4 cups vegetable broth
x 1/2 cup dry white wine
x 8 oz sliced mushrooms
x 2 tablespoons olive oil
x 1 teaspoon dried thyme
x 2 tablespoons chopped fresh parsley
x Salt and black pepper, to taste

Instructions:
1. In a large saucepan, heat the vegetable broth over low heat and keep it warm.
2. In a separate large skillet or saucepan, heat the olive oil over medium heat.
3. Add the diced onion to the pan and sauté for 3-4 minutes until it becomes
translucent.
4. Add the minced garlic to the pan and sauté for another 1-2 minutes until
fragrant.
5. Add the Arborio rice to the pan and stir until the rice is well-coated with the
onion and garlic mixture. Toast the rice for 1-2 minutes, stirring constantly.
6. Add the white wine to the pan and stir until the wine is absorbed by the rice.
7. Add the warm vegetable broth, one ladle at a time, stirring constantly until
each ladle of broth is absorbed before adding the next. Continue this process
until the rice is cooked through and the risotto is creamy.
8. While the risotto is cooking, sauté the sliced mushrooms in a separate pan
with a little bit of olive oil and a pinch of salt until they are browned and
tender.
9. Once the rice is cooked, add the cooked mushrooms, dried thyme, and
chopped fresh parsley to the risotto. Stir gently to combine.
10. Season with salt and black pepper to taste.
11. Serve the Brazilian Mushroom risotto hot, garnished with additional fresh
herbs or grated vegan cheese, if desired.

15
 Butternut Squash Risotto

Butternut Squash Risotto is a classic dish that combines the rich, nutty flavors of
butternut squash with creamy risotto rice. It is a popular dish in Brazil, where but-
ternut squash is a common ingredient used in many dishes. The dish is typically
made with Arborio rice, but other types of short-grain rice can be used as well. To
make this dish, diced butternut squash is first roasted in the oven until it is tender
and caramelized. The roasted squash is then added to a pot of simmering chicken or
vegetable broth, along with sautéed onions and garlic. Arborio rice is added to the
pot and stirred constantly until it absorbs the broth. As the rice cooks, more broth
is added gradually, stirring constantly, until the rice is cooked through and has a
creamy texture. Finally, grated Parmesan cheese and a touch of cream are stirred
into the risotto to give it a rich, creamy finish.
16
Ingredients:
x 1 small butternut squash, peeled, seeded, and cut into 1/2-inch dice
x 2 tablespoons olive oil
x 1 small onion, finely chopped
x 2 garlic cloves, minced
x 1 1/2 cups Arborio rice
x 6 cups chicken or vegetable broth
x 1/2 cup grated Parmesan cheese
x 1/4 cup heavy cream
x Salt and pepper to taste
x Chopped parsley or cilantro for garnish

Instructions:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the diced butternut squash with 1 tablespoon of olive oil and a
pinch of salt and pepper. Spread the squash out on the baking sheet and roast
for 20-25 minutes, or until tender and caramelized.
3. In a large pot or Dutch oven, heat the remaining tablespoon of olive oil over
medium heat. Add the chopped onion and garlic and sauté for 2-3 minutes, or
until the onion is translucent.
4. Add the Arborio rice to the pot and stir to coat it with the onion and garlic
mixture.
5. Add 1 cup of the chicken or vegetable broth to the pot and stir constantly until
the liquid is absorbed by the rice.
6. Continue adding the broth, 1 cup at a time, stirring constantly and allowing
each addition to be absorbed before adding more, until the rice is tender and
creamy. This should take around 20-25 minutes.
7. Add the roasted butternut squash to the pot and stir to combine.
8. Stir in the grated Parmesan cheese and heavy cream. Season with salt and
pepper to taste.
9. Serve the risotto hot, garnished with chopped parsley or cilantro.

17
 Chickpea curry

Chickpea curry is a flavorful and hearty vegetarian dish that combines the pro-
tein-rich chickpeas with a blend of aromatic spices and creamy coconut milk. The
dish originated in Brazil, but has gained popularity around the world for its deli-
cious taste and simple preparation. To make Brazil chickpea curry, you’ll need to
start by sautéing onions, garlic, and ginger in a large pot until they’re soft and fra-
grant. Next, you’ll add in a blend of spices like cumin, coriander, turmeric, and chili
powder, along with diced tomatoes, and let the mixture simmer for a few minutes.
Then you’ll add in a can of chickpeas, along with some vegetable broth and coconut
milk, and let everything cook together until the chickpeas are tender and the flavors
have melded together. Finally, you’ll stir in some fresh cilantro and serve the curry
over a bed of fluffy rice or with some naan bread.
18
Ingredients:
x 2 tablespoons vegetable oil
x 1 medium onion, diced
x 3 cloves garlic, minced
x 1 tablespoon grated fresh ginger
x 2 teaspoons ground cumin
x 1 teaspoon ground coriander
x 1 teaspoon turmeric
x 1/2 teaspoon chili powder (or more to taste)
x 1 can (14.5 oz) diced tomatoes, drained
x 2 cans (15 oz each) chickpeas, drained and rinsed
x 1 can (14 oz) coconut milk
x 1/2 cup vegetable broth
x Salt and black pepper, to taste
x Fresh cilantro, chopped (for garnish)
x Cooked rice or naan bread (for serving)

Instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the
onion and sauté until softened and translucent, about 5 minutes.
2. Add the garlic and ginger and cook for another minute, stirring frequently.
3. Add the cumin, coriander, turmeric, and chili powder and cook for 1-2
minutes, stirring constantly, until fragrant.
4. Add the drained diced tomatoes and cook for 2-3 minutes, stirring
occasionally.
5. Add the drained and rinsed chickpeas, coconut milk, and vegetable broth. Stir
well to combine and bring to a simmer.
6. Reduce the heat to low and let the curry simmer for 15-20 minutes, stirring
occasionally, until the chickpeas are tender and the flavors have melded
together.
7. Season the curry with salt and black pepper to taste.
8. Serve the curry over a bed of cooked rice or with naan bread. Garnish with
fresh cilantro.

19
 Cauliflower wings

Cauliflower wings are a delicious vegan twist on the classic chicken wings. These
flavorful and crispy cauliflower wings are perfect for game-day snacking, appetizers
or even a main dish.To make Brazilian cauliflower wings, you’ll need to start by pre-
heating your oven to 425°F (220°C) and lining a baking sheet with parchment paper.
Then, you’ll prepare the cauliflower by cutting it into bite-sized florets. Next, you’ll
create a flavorful batter made from a blend of chickpea flour, garlic powder, papri-
ka, salt, and water. Dip each cauliflower floret into the batter until well coated, and
then place them on the prepared baking sheet. Bake the cauliflower wings for 20-25
minutes, or until they’re golden brown and crispy on the outside. While the wings
are baking, you can prepare the delicious Brazilian-style sauce. Once the cauliflower
wings are done baking, you’ll toss them in the sauce until they’re fully coated.
20
Ingredients:
x 1 large head cauliflower, cut into bite-sized florets
x 1 cup chickpea flour
x 1 teaspoon garlic powder
x 1 teaspoon paprika
x 1/2 teaspoon salt
x 3/4 cup water
x Cooking spray
x Chopped fresh cilantro (for garnish)
For the Brazilian-style sauce:
x 1/4 cup tomato paste
x 2 tablespoons soy sauce
x 2 tablespoons lime juice
x 2 tablespoons agave syrup
x 2 cloves garlic, minced
x 1 teaspoon smoked paprika

Instructions:
1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment
paper.
2. In a zarge mixing bowl, whisk together the chickpea flour, garlic powder,
paprika, salt, and water until a smooth batter forms.
3. Dip each cauliflower floret into the batter until well coated, and then place
them on the prepared baking sheet.
4. Spray the cauliflower wings lightly with cooking spray.
5. Bake the cauliflower wings for 20-25 minutes, or until they’re golden brown
and crispy on the outside.
6. While the wings are baking, prepare the Brazilian-style sauce by whisking
together the tomato paste, soy sauce, lime juice, agave syrup, garlic, and
smoked paprika in a small bowl.
7. Once the cauliflower wings are done baking, transfer them to a large mixing
bowl and toss them in the sauce until they’re fully coated.
8. Serve the cauliflower wings hot with a sprinkle of chopped fresh cilantro on
top.

21
 Moqueca de Banana

Moqueca de Banana is a vegan version of the classic Brazilian seafood stew, typically
made with a mix of plantains or bananas, coconut milk, peppers, onions, and spices.
The dish is traditionally found in the coastal state of Bahia and is influenced by Afri-
can and Indigenous cultures. The banana or plantains add a sweetness and depth to
the dish, while the coconut milk provides a creamy base. The stew is typically served
with rice and is a popular vegetarian and vegan option in Brazil. Moqueca de Ba-
nana is a flavorful and hearty dish that showcases the diverse culinary traditions of
Brazil.

22
Ingredients:
x 4 ripe bananas or plantains, sliced into 1/2-inch thick pieces
x 1 red onion, sliced
x 1 red bell pepper, sliced
x 1 yellow bell pepper, sliced
x 1 can (14 oz) coconut milk
x 2 tablespoons olive oil
x 2 cloves garlic, minced
x 1 teaspoon paprika
x 1 teaspoon cumin
x 1/2 teaspoon turmeric
x Salt and pepper to taste
x 1 lime, cut into wedges
x Cilantro for garnish

Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the
onion and sauté until soft and translucent, about 5 minutes.
2. Add the garlic, paprika, cumin, turmeric, salt, and pepper. Cook for 1-2
minutes, stirring frequently.
3. Add the bell peppers and cook for another 5 minutes, until they start to soften
4. Add the sliced bananas or plantains and stir gently to coat with the spices.
5. Pour the coconut milk over the banana mixture and stir gently to combine.
Bring to a simmer and cook for 15-20 minutes, until the bananas are tender.
6. Taste and adjust seasoning as necessary.
7. Serve the Moqueca de Banana hot, garnished with cilantro and lime wedges. It
is typically served over rice or with a side of bread.

23
 Cauliflower and potato soup

Cauliflower and potato soup, also known as sopa de couve-flor e batata, is a hearty
and comforting soup that is perfect for cooler weather. This soup is typically made
with cauliflower, potatoes, onion, garlic, and a blend of spices, creating a flavorful
and satisfying dish. This soup is not only delicious, but it’s also healthy and nutri-
tious. Cauliflower is low in calories and high in fiber, while potatoes are a good
source of vitamins and minerals. The blend of spices in this soup adds flavor and
depth to the dish, making it a satisfying and hearty meal. Brazilian cauliflower and
potato soup is perfect for a cozy night in, or as a starter for a dinner party. It’s easy to
make, packed with flavor, and sure to be a crowd-pleaser.

24
Ingredients:
x 1 head cauliflower, chopped into florets
x 2 large potatoes, peeled and diced
x 1 onion, diced
x 2 cloves garlic, minced
x 4 cups vegetable broth
x 1 teaspoon paprika
x 1 teaspoon ground cumin
x 1/2 teaspoon coriander
x Salt and pepper, to taste
x Olive oil, for sautéing

Instructions:
1. In a large pot, heat a tablespoon of olive oil over medium heat. Add the onion
and garlic and sauté until the onion is soft and translucent.
2. Add the chopped cauliflower and diced potatoes to the pot and stir to com
bine.
3. Add the vegetable broth to the pot and stir to combine. Bring the soup to a
boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until
the vegetables are tender.
4. Using an immersion blender or transferring the soup to a blender, blend the
soup until it is smooth and creamy.
5. Add the paprika, cumin, and coriander to the soup and stir to combine.
Season with salt and pepper to taste.
6. Serve the soup hot with crusty bread on the side.

25
 Sweet potato and black bean enchiladas

Sweet potato and black bean enchiladas are a delicious and healthy vegan dish that
is perfect for a cozy and comforting dinner. The black beans are then cooked until
they are soft, and the two are combined with a variety of spices, including cumin,
chili powder, and garlic powder, to create a flavorful and satisfying filling. Once
the filling is ready, it is spooned onto tortillas, which are then rolled up and placed
seam-side down in a baking dish. The enchiladas are covered with a homemade or
store-bought enchilada sauce, which adds a tangy and slightly spicy flavor to the
dish. Before baking, the enchiladas are sprinkled with grated cheese, which helps to
hold the filling together and creates a crispy and golden crust on top of the enchila-
das. Once the cheese is melted and bubbly, the enchiladas are ready to be served hot
and fresh from the oven.
26
Ingredients:
x 2 large sweet potatoes, peeled and diced into small cubes
x 1 can of black beans, rinsed and drained
x 1 teaspoon ground cumin
x 1 teaspoon chili powder
x 1 teaspoon garlic powder
x Salt and pepper to taste
x 8-10 corn tortillas
x 2 cups of enchilada sauce
x 1 cup of shredded cheese (cheddar or Mexican blend)
x Optional toppings: chopped cilantro, diced avocado, lime wedges

Instructions:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together the diced sweet potatoes, black beans, cumin,
chili powder, garlic powder, salt, and pepper until the sweet potatoes are
evenly coated.
3. Spread the sweet potato and black bean mixture in a single layer on the pre
pared baking sheet. Bake in the preheated oven for 20-25 minutes, or until the
sweet potatoes are tender and slightly caramelized.
4. Reduce the oven temperature to 350°F (175°C).
5. In a separate bowl, warm the enchilada sauce in the microwave or on the
stovetop.
6. Grease a 9x13 inch baking dish with cooking spray or oil.
7. Spoon a generous amount of enchilada sauce onto the bottom of the prepared
baking dish.
8. Place a few tablespoons of the sweet potato and black bean mixture onto each
corn tortilla and roll tightly. Place the rolled tortillas seam-side down into the
prepared baking dish.
9. Once all the tortillas are in the baking dish, pour the remaining enchilada
sauce over the top, making sure to cover each tortilla completely.
10. Sprinkle the shredded cheese on top of the enchiladas.
11. Bake in the preheated oven for 20-25 minutes, or until the cheese is melted
and bubbly.

27
 Quinoa and Black Bean Stuffed Bell Peppers
Quinoa and Black Bean Stuffed Bell Peppers are a delicious and healthy vegetarian
dish that combines the nuttiness of quinoa, the creaminess of black beans, and the
sweetness of bell peppers. This dish is both easy to make and highly nutritious, mak-
ing it a popular choice among health-conscious eaters .This dish is not only delicious
but also highly nutritious. Quinoa is a complete protein, meaning it contains all
nine essential amino acids, making it an excellent choice for vegetarians and vegans.
Black beans are also high in protein and fiber, which can help regulate blood sugar
levels and promote digestive health. Bell peppers are rich in antioxidants and vita-
mins, especially vitamin C. Overall, Brazilian Quinoa and Black Bean Stuffed Bell
Peppers are a healthy and flavorful dish that is perfect for lunch, dinner, or even as a
party appetizer.
28
Ingredients:
x 4 bell peppers (any color)
x 1 cup quinoa
x 1 can black beans, drained and rinsed
x 1 can diced tomatoes (or 2 fresh tomatoes, diced)
x 1 onion, diced
x 2 cloves garlic, minced
x 1 tsp cumin
x 1 tsp chili powder
x 1 tsp paprika
x Salt and pepper, to taste

Instructions:
1. Preheat your oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
Place the peppers in a large baking dish and set aside.
3. Cook the quinoa according to the package instructions. Once cooked,
set aside.
4. In a large skillet, sauté the onion and garlic until soft and fragrant. Add the
diced tomatoes, black beans, and spices. Cook for 5-10 minutes, stirring
occasionally.
5. Add the cooked quinoa to the skillet and stir to combine. Season with salt and
pepper to taste.
6. Stuff each bell pepper with the quinoa and black bean mixture. Top with
shredded cheese, if desired.
7. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender
and the filling is hot and bubbly.
8. Serve hot, garnished with chopped cilantro and hot sauce, if desired.

29
 Vegetable stir-fry

Vegetable stir-fry is a simple and delicious dish that features a variety of colorful
vegetables sautéed in a flavorful sauce. This dish is both healthy and satisfying, mak-
ing it a popular choice among vegetarians, vegans, and anyone who enjoys a nu-
tritious meal. Brazilian vegetable stir-fry is a healthy and versatile dish that can be
easily adapted to suit your preferences. You can add tofu, tempeh, or meat for extra
protein, or swap out the vegetables to use up what you have on hand. This dish is
perfect for a quick and easy weeknight dinner or a flavorful and colorful side dish
for a larger meal.

30
Ingredients:
x 2 bell peppers, sliced
x 1 onion, sliced
x 2 carrots, sliced
x 1 small head of broccoli, cut into small florets
x 1 small zucchini, sliced
x 1 cup of sliced mushrooms
x 2 cloves of garlic, minced
x 2 tbsp vegetable oil
x Salt and pepper, to taste
x Fresh cilantro or parsley, chopped for garnish
For the stir-fry sauce, you will need:
x 1/4 cup soy sauce
x 2 tbsp rice vinegar
x 2 tbsp honey or sugar
x 1 tsp grated fresh ginger
x 1 tsp minced garlic
x 2 tsp cornstarch

Instructions:
1. In a small bowl, whisk together the soy sauce, rice vinegar, honey, ginger,
garlic, and cornstarch to make the stir-fry sauce. Set aside.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
Add the sliced onion and stir-fry for 2-3 minutes until it starts to soften.
3. Add the sliced bell peppers and carrots to the skillet and continue
stir-frying for another 2-3 minutes.
4. Add the sliced zucchini, broccoli florets, and mushrooms to the skillet
and continue stir-frying for another 2-3 minutes, or until the vegetables
are tender-crisp.
5. Add the minced garlic to the skillet and stir-fry for another 30 seconds.
6. Pour the stir-fry sauce over the vegetables and stir well to coat. Cook for
another 1-2 minutes, or until the sauce thickens and the vegetables are
coated evenly.
7. Taste the stir-fry and adjust the seasoning with salt and pepper as
needed.
8. Garnish the stir-fry with chopped cilantro or parsley, and serve hot with
steamed rice or noodles.

31
 Arroz com Lentilha Vegano

Arroz com Lentilha Vegano is a classic Brazilian dish that is a staple in many house-
holds, particularly during special occasions like New Year’s Eve. It is a vegan dish
that consists of rice, lentils, and a variety of vegetables and spices. The dish is typi-
cally served hot and can be enjoyed as a main course or a side dish. Arroz com Len-
tilha is not only delicious but also nutritious as it is rich in protein, fiber, and other
essential nutrients. This dish showcases the diverse culinary traditions of Brazil and
is enjoyed by people of all ages and backgrounds. It is a great option for those look-
ing for a healthy and hearty vegan meal.

32
Ingredients:
x 1 cup brown or white rice
x 1 cup lentils
x 1 onion, chopped
x 3 cloves garlic, minced
x 2 carrots, diced
x 2 tablespoons olive oil
x 1 bay leaf
x 1 teaspoon ground cumin
x 1 teaspoon ground coriander
x Salt and pepper to taste
x 3 cups vegetable broth or water
x Fresh cilantro, chopped for garnish

Instructions:
1. Rinse the rice and lentils separately and set aside.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the
onion and sauté until soft and translucent, about 5 minutes.
3. Add the garlic, bay leaf, cumin, coriander, salt, and pepper. Cook for 1-2
minutes, stirring frequently.
4. Add the diced carrots and cook for another 5 minutes, until they start to
soften.
5. Add the rice and lentils to the pot, stirring to combine with the vegetables and
spices.
6. Pour in the vegetable broth or water and stir well. Bring to a boil, then reduce
heat to low and cover the pot. Cook for about 20-25 minutes or until the rice
and lentils are tender and the liquid is absorbed.
7. Once the rice and lentils are cooked, remove the bay leaf and fluff the rice with
a fork.
8. Serve the Arroz com Lentilha Vegano hot, garnished with fresh cilantro.

33
 Cauliflower and broccoli cheese

Cauliflower and broccoli cheese is a delicious and comforting dish that combines
tender florets of cauliflower and broccoli with a creamy and cheesy sauce. This dish
is a popular side dish in Brazil and can be served as a vegetarian main course as well.
Brazilian cauliflower and broccoli cheese is a comforting and satisfying dish that is
perfect for a cozy dinner at home or a potluck gathering with friends and family.
It can be served as a side dish or a main course, and leftovers can be stored in the
fridge for a few days and reheated in the microwave or oven.

34
Ingredients:
x 1 head of cauliflower, cut into florets
x 1 head of broccoli, cut into florets
x 3 tbsp butter
x 3 tbsp flour
x 2 cups milk
x 1/2 cup grated Parmesan cheese
x 1 cup shredded cheddar cheese
x 2 cloves of garlic, minced (optional)
x 1/2 onion, finely chopped (optional)
x Salt and pepper, to taste
x Chopped fresh herbs for garnish (optional)

Instructions:
1. Preheat the oven to 350°F (180°C).
2. Bring a large pot of salted water to a boil. Add the cauliflower and broccoli
florets and blanch them for about 3-4 minutes, or until they are tender but still
slightly firm. Drain the florets and set them aside.
3. In a saucepan, melt the butter over medium heat. Add the flour and whisk
until the mixture forms a paste (roux).
4. Slowly pour in the milk, whisking constantly, until the mixture is smooth and
thickened. Add the minced garlic and chopped onion (if using) and stir to
combine.
5. Add the grated Parmesan cheese to the sauce and stir until it is melted and
incorporated into the mixture. Then, add the shredded cheddar cheese and stir
until it is melted and combined. If the sauce is too thick, add a bit more milk
to thin it out.
6. Season the sauce with salt and pepper to taste.
7. Add the blanched cauliflower and broccoli florets to the sauce and stir gently
to coat them evenly.
8. Transfer the mixture to a baking dish and bake in the oven for about 15-20
minutes, or until the cheese is melted and bubbly and the vegetables are heated
through.
9. Remove the dish from the oven and let it cool for a few minutes before serving.
10. Garnish the dish with chopped fresh herbs, such as parsley or chives, if
desired.

35
 Stuffed portobello mushrooms

Stuffed portobello mushrooms are a savory and satisfying dish that features large,
meaty portobello mushrooms filled with a flavorful mixture of herbs, spices, and
other ingredients. This dish is a popular appetizer or side dish in Brazil and is often
served at parties or gatherings.Brazilian stuffed portobello mushrooms are a deli-
cious and easy-to-make dish that is perfect for entertaining or as a flavorful vegetar-
ian side dish. They can be served hot or at room temperature and are sure to impress
your guests. Leftovers can be stored in the fridge for a few days and reheated in the
oven or microwave.

36
Ingredients:
x 4 large portobello mushroom caps
x 1/2 cup breadcrumbs
x 1/2 cup grated Parmesan cheese
x 1/4 cup chopped fresh parsley
x 2 cloves garlic, minced
x 1/4 onion, finely chopped
x 2 tablespoons olive oil
x Salt and pepper, to taste

Instructions:
1. Preheat the oven to 375°F (190°C). Clean the portobello mushroom caps and
remove the stems. Finely chop the stems and set them aside.
2. In a large bowl, mix together the breadcrumbs, grated Parmesan cheese,
chopped fresh parsley, and chopped mushroom stems.
3. Add the minced garlic, finely chopped onion, olive oil, salt, and pepper to the
bowl and stir until well combined.
4. Spoon the mixture into the mushroom caps, filling them generously.
5. Place the stuffed mushrooms on a baking sheet and drizzle them with olive oil.
6. Bake the mushrooms in the preheated oven for about 20-25 minutes, or until
the mushrooms are tender and the filling is golden brown and crispy.
7. Remove the mushrooms from the oven and let them cool for a few minutes be
fore serving.
8. Garnish the mushrooms with additional chopped parsley or grated Parmesan
cheese, if desired.

37
 Lentil sloppy joes

Lentil sloppy joes are a meatless version of the classic American sandwich, made
with lentils, vegetables, and spices. This dish is a popular and healthy alternative
to traditional sloppy joes, and it’s easy to prepare.Brazilian lentil sloppy joes are a
healthy and delicious alternative to traditional sloppy joes, and they are perfect for
a quick and easy weeknight meal or a casual gathering with friends and family. The
leftovers can be stored in the fridge for a few days and reheated in the microwave or
on the stovetop. Enjoy!

38
Ingredients:
x 1 cup dry brown lentils
x 2 cups vegetable broth
x 1 onion, diced
x 2 cloves garlic, minced
x 1 green bell pepper, diced
x 1 tablespoon olive oil
x 1 can (15 oz) tomato sauce
x 2 teaspoons chili powder
x 1 teaspoon ground cumin
x 1 teaspoon smoked paprika
x 1/2 teaspoon salt
x 1/4 teaspoon black pepper
x 1 tablespoon Worcestershire sauce
x 2 tablespoons brown sugar
x 2 tablespoons apple cider vinegar
x 4 hamburger buns

Instructions:
1. Rinse the lentils in a colander and remove any debris or stones. In a medium
saucepan, bring the vegetable broth to a boil over medium-high heat.
2. Add the lentils to the broth and reduce the heat to low. Simmer the lentils,
covered, for about 25 minutes or until they are tender.
3. In a large skillet, heat the olive oil over medium heat. Add the diced onion,
minced garlic, and diced green bell pepper. Cook for about 5-7 minutes, or
until the vegetables are soft and fragrant.
4. Add the chili powder, cumin, smoked paprika, salt, and black pepper to the
skillet. Stir to combine the spices with the vegetables.
5. Add the cooked lentils and the tomato sauce to the skillet. Stir to combine the
ingredients.
6. Add the Worcestershire sauce, brown sugar, and apple cider vinegar to the
skillet. Stir to combine the ingredients.
7. Simmer the lentil mixture over low heat for about 10-15 minutes or until the
sauce has thickened and the lentils are fully cooked and coated in the sauce.
8. Toast the hamburger buns under the broiler or in a toaster.
9. Serve the lentil mixture on the toasted hamburger buns. Top with your favorite
toppings, such as sliced avocado, shredded lettuce, or diced tomatoes.

39
 Vegetable lasagna

Brazilian Vegetable lasagna is a classic dish in Brazil that offers a delicious and
hearty vegan version of the popular Italian dish. This dish is a perfect example of the
Brazilian cuisine’s ability to create new and unique dishes by incorporating tradi-
tional ingredients and flavors from around the world. Brazilian Vegetable lasagna is
a great way to incorporate a variety of vegetables into your diet and enjoy a tasty and
filling meal at the same time. With layers of tender vegetables, tangy tomato sauce,
and melty vegan cheese, this dish is sure to satisfy any craving for comfort food. It
is perfect for family gatherings or dinner parties, and can be paired with a variety of
side dishes to create a complete and satisfying meal.

40
Ingredients:
x 1/2 package of lasagna noodles x Salt and pepper to taste
x 1 tablespoon of olive oil x 2 tablespoons of chopped fresh
x 1/2 onion, chopped parsley
x 1 garlic clove, minced x 2 tablespoons of chopped fresh
x 1/2 red bell pepper, chopped basil
x 1/2 yellow squash, sliced x 1 cup of shredded mozzarella
x 1/2 zucchini, sliced cheese
x 1/2 eggplant, diced x 1/2 cup of grated parmesan
x 1/2 can of crushed tomatoes (14 oz) cheese
x 1/2 teaspoon of dried oregano x 2 tablespoons of butter
x 1/2 teaspoon of dried basil x 2 tablespoons of all-purpose
flour
Instructions:
1. Preheat the oven to 375°F.
2. Cook the lasagna noodles according to the package instructions. Drain and set
aside.
3. In a large skillet, heat the olive oil over medium heat. Add the chopped onion
and minced garlic and cook until the onion is translucent.
4. Add the chopped red bell pepper, sliced yellow squash, sliced zucchini, and
diced eggplant to the skillet. Cook for about 5 minutes or until the vegetables
are tender.
5. Add the crushed tomatoes, dried oregano, dried basil, salt, and pepper to the
skillet. Cook for another 2-3 minutes.
6. In a separate saucepan, melt the butter over medium heat. Add the flour and
whisk constantly until the mixture is smooth.
7. Slowly add the milk to the saucepan while whisking constantly. Cook for about
3-4 minutes or until the sauce is thickened.
8. Add the chopped fresh parsley and basil to the béchamel sauce and stir to
combine.
9. Spread a layer of the vegetable sauce on the bottom of an 8x8 inch baking dish.
Cover with a layer of lasagna noodles.
10. Add a layer of the béchamel sauce over the lasagna noodles. Sprinkle with
shredded mozzarella and grated parmesan cheese.
11. Repeat the layers of vegetable sauce, lasagna noodles, béchamel sauce, and
cheese until you have used up all of the ingredients. Be sure to end with a layer
of cheese on top.
12. Cover the baking dish with foil and bake for 20 minutes
13. Remove the foil and bake for another 20 minutes or until the cheese is golden
brown and bubbly.
14. Let the lasagna cool for a few minutes before serving. 41
 Pudim de Leite Condensado Vegano

Pudim de Leite Condensado Vegano is a vegan version of the classic Brazilian des-
sert, Pudim de Leite Condensado, which translates to condensed milk pudding.
It is a creamy and decadent dessert made without the use of any animal products.
The traditional recipe uses sweetened condensed milk, but this vegan version uses
a combination of coconut milk and sugar to achieve the same creamy texture and
sweet taste. This dessert is typically served cold and is a favorite among many Bra-
zilians. Pudim de Leite Condensado Vegano is a delicious and satisfying dessert that
showcases the adaptability and creativity of vegan cooking.

42
Ingredients:
x 1 can (13.5 oz) full-fat coconut milk
x 1/2 cup granulated sugar
x 1/4 cup water
x 1/4 cup cornstarch
x 1 teaspoon vanilla extract
For the Caramel:
x 1/2 cup granulated sugar
x 1/4 cup water

Instructions:
1. Preheat the oven to 350°F (180°C).
2. To make the caramel, combine the sugar and water in a small saucepan. Cook
over medium heat, stirring constantly, until the sugar dissolves and turns a
golden-brown color.
3. Pour the caramel into a 9-inch round baking dish or four individual ramekins.
Swirl the dish or ramekins to coat the bottom evenly.
4. In a blender, combine the coconut milk, sugar, water, cornstarch, and vanilla
extract. Blend until smooth and well combined.
5. Pour the mixture into the prepared baking dish or ramekins over the caramel
layer.
6. Place the baking dish or ramekins into a larger baking pan or roasting pan. Fill
the larger pan with enough hot water to come halfway up the sides of the
baking dish or ramekins.
7. Bake for 45-50 minutes, or until the pudding is set and a toothpick inserted
into the center comes out clean.
8. Remove from the oven and let cool to room temperature. Then, cover and re
frigerate for at least 2 hours or until chilled.
9. When ready to serve, run a knife around the edges of the baking dish or rame
kins to loosen the pudding. Place a serving plate over the top and invert the
dish or ramekins to release the pudding with the caramel sauce on top.
10. Serve the Pudim de Leite Condensado Vegano cold and enjoy!

43
 Roasted butternut squash salad

Roasted butternut squash salad is a colorful and nutritious dish that is perfect as a
side or main course. The salad features roasted butternut squash, which is packed
with fiber, vitamins, and antioxidants, as well as a variety of other ingredients that
come together to create a flavorful and satisfying dish. Brazil roasted butternut
squash salad is a colorful and nutritious dish that is perfect as a side or main course.
The salad features roasted butternut squash, which is packed with fiber, vitamins,
and antioxidants, as well as a variety of other ingredients that come together to cre-
ate a flavorful and satisfying dish.

44
Ingredients:
For the salad:
x 1 medium butternut squash, peeled and cut into 1-inch cubes
x 2 tablespoons olive oil
x Salt and pepper to taste
x 1/2 small red onion, thinly sliced
x 1/4 cup fresh cilantro leaves, chopped
x 1/4 cup fresh parsley leaves, chopped
x 1/4 cup pumpkin seeds, toasted
x 1/2 cup crumbled feta cheese

For the dressing:

x 1/4 cup olive oil
x 2 tablespoons apple cider vinegar
x 1 tablespoon honey
x 1 teaspoon Dijon mustard
x Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss the butternut squash cubes with olive oil, salt, and pepper
until evenly coated. Transfer the squash to a baking sheet and roast in the pre
heated oven for 20-25 minutes or until tender and lightly caramelized.
3. While the squash is roasting, make the dressing. In a small bowl, whisk
together olive oil, apple cider vinegar, honey, Dijon mustard, salt, and pepper
until well combined. Set aside.
4. Once the squash is done roasting, let it cool for a few minutes before adding
it to a large bowl. Add the sliced red onion, chopped cilantro and parsley, and
toasted pumpkin seeds to the bowl.
5. Drizzle the dressing over the top of the salad and toss everything together
until the squash is evenly coated with the dressing.
6. Finally, crumble the feta cheese over the top of the salad and serve
immediately.

45
 Zucchini and Tomato Pasta

Zucchini and Tomato Pasta is a light and refreshing pasta dish that is perfect for a
quick and easy meal. This dish is a popular option in Brazil and is typically served
as a main course or a side dish. With its simple ingredients and bright flavors, it’s a
great way to use up any extra zucchini and tomatoes you may have on hand. Brazil-
ian Zucchini and Tomato Pasta is typically served hot and can be accompanied by
a fresh green salad or a slice of garlic bread. This dish is a great way to incorporate
more vegetables into your diet while still enjoying a delicious and comforting meal.
It’s a perfect example of the simple and delicious cuisine that Brazil has to offer.

46
Ingredients:
x 12 ounces (340g) pasta, such as spaghetti or penne
x 2 tablespoons olive oil
x 4 cloves garlic, minced
x 2 medium zucchini, thinly sliced
x 2 large tomatoes, diced
x Salt and pepper to taste
x 1 teaspoon dried oregano
x 1/2 teaspoon dried thyme
x 1/4 cup chopped fresh basil or parsley (optional)

Instructions:
1. Cook the pasta according to the package instructions until it is al dente. Re
serve about 1/2 cup of the pasta water and set it aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium
heat. Add the minced garlic and cook until fragrant, about 30 seconds to 1
minute.
3. Add the thinly sliced zucchini to the skillet and cook for about 5 minutes or
until it is tender and lightly browned.
4. Add the diced tomatoes to the skillet and cook for an additional 3-5 minutes
or until the tomatoes are heated through and slightly softened.
5. Season the vegetables with salt, pepper, dried oregano, and dried thyme. Toss
everything together until the herbs are evenly distributed.
6. Add the cooked pasta to the skillet and toss everything together until the pasta
is coated with the sauce. If the sauce seems dry, add some of the reserved pasta
water to loosen it up.
7. Serve the pasta hot, garnished with some fresh basil or parsley if desired.

47
 Portobello Mushroom Burgers
Portobello Mushroom Burgers are a vegetarian burger option that features large,
meaty portobello mushrooms as the main ingredient. The burgers are typical-
ly served on a toasted bun with various toppings, such as sliced tomatoes, lettuce,
avocado, and condiments like ketchup, mustard, or mayo. They are a healthy and
tasty alternative to traditional beef burgers and are often favored by vegetarians and
health-conscious individuals. Brazil Portobello Mushroom Burgers offer several
health benefits due to the nutritional properties of portobello mushrooms, which are
low in calories, fat, and high in fiber, protein, and vitamins. The mushrooms are also
a good source of antioxidants, which help reduce inflammation and promote over-
all health. In summary, Brazil Portobello Mushroom Burgers are a delicious and
healthy vegetarian burger option that is easy to prepare and can be enjoyed by any-
one looking to cut down on meat consumption or improve their diet.
48
Ingredients:
x 4 large portobello mushroom caps
x 1/4 cup olive oil
x 2 tablespoons balsamic vinegar
x 1 tablespoon soy sauce
x 1 teaspoon garlic powder
x Salt and pepper to taste
x 4 burger buns
x Toppings of your choice (lettuce, tomato, avocado, cheese, etc.)

Instructions:
1. In a large bowl, whisk together the olive oil, balsamic vinegar, soy sauce, garlic
powder, salt, and pepper.
2. Remove the stems from the portobello mushrooms and use a spoon to scrape
out the gills from the underside of the caps. Add the mushroom caps to the
bowl with the marinade and toss to coat them evenly. Let them marinate for at
least 20 minutes or up to 2 hours in the refrigerator.
3. Heat a grill or grill pan over medium-high heat. Remove the mushroom caps
from the marinade and grill them for 4-5 minutes on each side, until they are
tender and grill marks appear.
4. Toast the burger buns on the grill or in the oven.
5. Assemble the burgers by placing a portobello mushroom cap on the bottom
half of each bun and adding your preferred toppings. Cover with the top half
of the bun and serve

49
 Roasted Vegetable and Hummus Wrap

Roasted Vegetable and Hummus Wrap is a mouth-watering vegan dish that is per-
fect for those looking for a healthy and quick meal option. The wrap features a va-
riety of colorful roasted vegetables, such as zucchini, eggplant, bell peppers, and
onion, paired with creamy and flavorful hummus, all wrapped in a soft whole wheat
tortilla. This dish is a popular choice in Brazil and is a great example of the country’s
cuisine that highlights fresh, flavorful ingredients. The roasted vegetables in this dish
are seasoned with herbs and spices, giving them a smoky and savory taste that pairs
perfectly with the creamy hummus. The wrap is also an excellent source of protein
and fiber, making it a filling and nutritious meal. This dish can be easily customized
to suit individual tastes and preferences by adding or substituting vegetables, spices,
or sauces. The Brazilian Roasted Vegetable and Hummus Wrap is a satisfying and
delicious option for anyone looking for a healthy and flavorful meal on the go.
50
Ingredients:
x 4 large tortillas
x 2 cups of your favorite roasted vegetables (e.g. bell peppers, eggplant, zucchini,
onion)
x 1 cup of hummus
x 1 cup of fresh greens (e.g. lettuce, spinach, arugula)
x Salt and pepper to taste
x 1 teaspoon ground cumin
x 1 teaspoon paprika
x 1/4 cup crumbled feta cheese (optional)
x Sliced olives (optional)

Instructions:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Spread your favorite vegetables on the baking sheet and drizzle with olive oil.
Sprinkle with salt, pepper, ground cumin, and paprika. Roast for 15-20
minutes or until the vegetables are tender and lightly browned.
3. Heat the tortillas in the microwave or oven for a few seconds to make them
soft and pliable.
4. Spread a generous layer of hummus onto each tortilla, leaving about 1 inch
(2.5 cm) border around the edges.
5. Sprinkle some fresh greens on top of the hummus.
6. Add the roasted vegetables on top of the greens, making sure to distribute
them evenly across the tortilla.
7. If you like, sprinkle some crumbled feta cheese or sliced olives on top of the
vegetables.
8. Fold the sides of the tortilla in towards the center, then roll the wrap up tightly
from the bottom.
9. Cut the wrap in half crosswise and serve it immediately.

51
 Lentil and Vegetable Stew

Lentil and Vegetable Stew is a flavorful and nourishing dish that is a popular choice
in Brazil. This hearty vegan stew features lentils, a variety of vegetables, and aromat-
ic spices that come together to create a comforting and satisfying meal. The dish is a
great source of protein and fiber, making it a nutritious and filling option. The stew
that can be enjoyed as a main dish or served as a side with rice or bread. The Brazil-
ian Lentil and Vegetable Stew is an excellent example of the country’s cuisine, which
is known for its delicious and nutritious dishes. This stew is a perfect comfort food
for cooler days or when you need a hearty and satisfying meal. It’s also a great option
for meal prep, as it can be made in large batches and stored for later consumption.

52
Ingredients:
x 2 tbsp olive oil
x 1 onion, chopped
x 3 garlic cloves, minced
x 2 carrots, chopped
x 1 sweet potato, peeled and chopped
x 2 celery stalks, chopped
x 1 cup of dried lentils, rinsed and drained
x 4 cups of vegetable broth
x 2 bay leaves
x 1 tsp cumin
x 1 tsp smoked paprika
x 1/2 tsp chili powder
x Salt and pepper, to taste
x 2 cups of chopped kale or spinach

Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic
and cook until softened, about 5 minutes.
2. Add the carrots, sweet potato, and celery to the pot and cook for another 5
minutes until slightly softened.
3. Add the dried lentils and vegetable broth to the pot. Bring to a boil, then re
duce the heat and let simmer for 25-30 minutes until the lentils are tender and
the vegetables are fully cooked.
4. Stir in the bay leaves, cumin, smoked paprika, chili powder, salt, and pepper.
Let the stew cook for another 5-10 minutes to allow the flavors to meld
together.
5. Add the chopped kale or spinach to the pot and let it cook for another 5
minutes until wilted and tender.
6. Serve the stew hot and enjoy! You can also serve it with some crusty bread or
rice on the side, if desired.

53
 Eggplant and Zucchini Parmesan

Eggplant and Zucchini Parmesan is a flavorful and healthy vegetarian dish that com-
bines two types of vegetables with a classic Italian sauce and cheese. They are then
arranged in a baking dish and topped with tomato sauce, herbs, and cheese. The dish
is then baked until the cheese is golden brown and bubbly. Brazil Eggplant and Zuc-
chini Parmesan is a delicious and healthy alternative to traditional meat-based Ital-
ian dishes, as it is packed with nutrients and low in calories. Eggplant and zucchini
are both low in calories and high in fiber, vitamins, and minerals, making them an
excellent choice for a healthy and balanced diet. In summary, Brazil Eggplant and
Zucchini Parmesan is a delicious and healthy vegetarian dish that is perfect for any
occasion. It’s easy to make, flavorful, and satisfying, and it’s a great way to enjoy the
nutritious benefits of eggplant and zucchini.
54
Ingredients:
x 1 large eggplant
x 2 medium zucchinis
x 1 cup all-purpose flour
x 2 eggs, beaten
x 2 cups Italian-seasoned breadcrumbs
x 1 cup grated Parmesan cheese
x 2 cups shredded mozzarella cheese
x 2 cups marinara sauce
x 2 tablespoons olive oil
x Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F (190°C). Grease a 9x13 inch baking dish with olive
oil.
2. Slice the eggplant and zucchinis into 1/4 inch thick rounds. Season with salt
and pepper.
3. Prepare three shallow bowls. Put the flour in the first bowl, the beaten eggs in
the second bowl, and the breadcrumbs in the third bowl.
4. Dip each eggplant and zucchini slice into the flour, then into the egg, and fi
nally into the breadcrumbs, pressing the breadcrumbs to adhere to the vegeta
bles. Repeat until all slices are coated.
5. Heat olive oil in a large skillet over medium heat. Fry the breaded eggplant
and zucchini slices until golden brown on both sides, about 2-3 minutes per
side. Drain on paper towels.
6. Spread a thin layer of marinara sauce on the bottom of the prepared baking
dish. Arrange the fried eggplant and zucchini slices on top of the sauce,
slightly overlapping them.
7. Pour the remaining marinara sauce over the vegetables, spreading it evenly.
Sprinkle the grated Parmesan and shredded mozzarella cheese over the top.
8. Cover the baking dish with aluminum foil and bake for 25-30 minutes. Re
move the foil and bake for an additional 10-15 minutes until the cheese is
melted and bubbly.
9. Let the Braziel Eggplant and Zucchini Parmesan cool for a few minutes before
serving. Garnish with fresh herbs or extra grated Parmesan cheese, if desired.

55
 Lentil and Vegetable Stir-Fry with Noodles
Lentil and Vegetable Stir-Fry with Noodles is a healthy and flavorful vegetarian dish
that is perfect for a quick and easy weeknight dinner. The cooked noodles are then
added to the pan along with a flavorful sauce made from soy sauce, garlic, ginger,
and a touch of honey. The dish is then tossed together until all the ingredients are
coated in the sauce and heated through. Brazil Lentil and Vegetable Stir-Fry with
Noodles is a nutritious and filling dish that is high in protein, fiber, and vitamins,
making it a great choice for a balanced and healthy diet. Lentils are a great source
of plant-based protein and fiber, while the vegetables provide essential vitamins
and minerals. In summary, Brazil Lentil and Vegetable Stir-Fry with Noodles is a
delicious and easy-to-make vegetarian dish that is perfect for busy weeknights. It’s
packed with nutritious ingredients, bursting with flavor.
56
Ingredients:
x 1 cup dried lentils
x 8 oz (225g) udon or soba noodles
x 2 tablespoons vegetable oil
x 1 onion, diced
x 3 garlic cloves, minced
x 1 red bell pepper, sliced
x 1 yellow bell pepper, sliced
x 2 medium carrots, sliced
x 1 small broccoli head, cut into florets
x 1 zucchini, sliced
x 1/4 cup soy sauce
x 2 tablespoons honey
x 2 teaspoons grated fresh ginger
x 1/4 teaspoon red pepper flakes
x Salt and pepper to taste

Instructions:
1. Rinse the lentils and pick out any debris. Cook the lentils in a pot of boiling
water for 20-25 minutes until tender but still firm. Drain and set aside.
2. Cook the noodles in a pot of boiling water according to the package instruc
tions until al dente. Drain and rinse under cold water to stop the cooking pro
cess. Set aside.
3. In a large wok or skillet, heat the vegetable oil over medium-high heat. Add
the onion and garlic and cook for 1-2 minutes until fragrant.
4. Add the sliced bell peppers, carrots, broccoli, and zucchini to the pan. Stir-fry
for 5-7 minutes until the vegetables are slightly browned and tender.
5. Add the cooked lentils and cooked noodles to the pan. Stir everything togeth
er.
6. In a small bowl, whisk together the soy sauce, honey, grated ginger, red pepper
flakes, salt, and pepper. Pour the sauce over the vegetables and lentils in the
pan.
7. Toss everything together until the noodles and vegetables are evenly coated
with the sauce.
8. Cook for another 2-3 minutes until everything is heated through.
9. Serve the Brazil Lentil and Vegetable Stir-Fry hot, garnished with fresh herbs
or toasted sesame seeds, if desired.

57
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