Tofu and Vegetable Moqueca with Coconut and Dendê Oil
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-inspired brazilian (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.
Ingredients
- 14 oz extra-firm tofu, pressed and cubed
- 3 tbsp dendê oil (red palm oil)
- 14 oz coconut milk
- 2 medium tomatoes, chopped
- 1 large red bell pepper, sliced
- 1 medium onion, sliced
- 3 garlic cloves, minced
- 1/4 cup fresh cilantro, chopped
- 2 tbsp lime juice
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- 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.
- Step 2: Add 2 chopped medium tomatoes and 1 large sliced red bell pepper; cook for 5 minutes until vegetables begin to soften.
- Step 3: Stir in 14 oz coconut milk, 1 tsp salt, and 1/2 tsp black pepper; bring mixture to a gentle simmer.
- 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.
- 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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Tofu and Vegetable Moqueca with Coconut and Dendê Oil take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Tofu and Vegetable Moqueca with Coconut and Dendê Oil?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep dendê oil (red palm oil) from drying out.
Can I substitute ingredients in Tofu and Vegetable Moqueca with Coconut and Dendê Oil?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Tofu and Vegetable Moqueca with Coconut and Dendê Oil for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Tofu and Vegetable Moqueca with Coconut and Dendê Oil vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
