Tofu and Vegetable Moqueca with Coconut and Dendê Oil

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A vegan take on the classic Brazilian fish stew, replacing seafood with tofu and simmering vegetables in rich coconut milk and palm oil. This Brazilian recipe (vegan), ready in about 35 minutes, pairs extra-firm tofu, pressed and cubed, dendê oil (red palm oil), coconut milk for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 4 Brazilian cuisine 320 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Heat 3 tbsp dendê oil in a large skillet over medium heat until shimmering. Add 1 medium sliced onion and 3 minced garlic cloves; sauté for 4-5 minutes until softened and fragrant.
  2. Step 2: Add 2 chopped medium tomatoes and 1 large sliced red bell pepper; cook for 5 minutes until vegetables begin to soften.
  3. Step 3: Stir in 14 oz coconut milk, 1 tsp salt, and 1/2 tsp black pepper; bring mixture to a gentle simmer.
  4. Step 4: Gently fold in 14 oz pressed and cubed extra-firm tofu; cook uncovered for 10 minutes, allowing flavors to meld and sauce to thicken slightly.
  5. Step 5: Remove from heat, stir in 1/4 cup chopped fresh cilantro and 2 tbsp lime juice; serve hot with rice or crusty bread.

Related recipes