Vegan Tofu Moqueca

Ingredients

• 1 medium (about 1 kg unprepared weight)butternut squash, peeled, deseeded and cut into 2 cm dice
• 30 ml (2 Tbsp), dividedolive oil
• 1 largebrown onion, peeled and finely chopped
• 22.5 ml (1.5 Tbsp)virgin coconut oil
• 4 clovesgarlic, crushed
• 5 cm (2 inches)fresh ginger, grated
• 1red chilli, finely chopped
• 3 large or 4 mediumtomatoes, finely chopped
• 400 mltin of full-fat coconut milk
• 240 ml (1 cup)strong vegetable stock
• Juice of 1lime
• 2red bell peppers, thinly sliced
• 100 ggreen beans
• 150 gfrozen spinach
• 300 gfirm tofu, well drained and diced
• A handfulfresh coriander, finely chopped
• To tastesalt and pepper

Instructions

1. 1

   Roast the squash

   Preheat the oven to 200°C (400°F/gas mark 6). Spread the diced butternut squash in a roasting tray and drizzle with 15 ml (1 Tbsp) olive oil. Roast for 30 minutes, until tender.

2. 2

   Soften the onion

   Meanwhile, warm the coconut oil in a large pan over a low heat. Add the onion and cook gently for 10 minutes, until soft and translucent.

3. 3

   Add the aromatics

   Stir in the crushed garlic, chopped chilli and grated ginger. Fry for 1 minute.

4. 4

   Cook the tomatoes

   Add the chopped tomatoes and fry for about 10 minutes, until very soft.

5. 5

   Simmer the sauce

   Pour in the coconut milk and vegetable stock, then add the lime juice and plenty of salt and pepper. Bring the sauce to a simmer.

6. 6

   Cook the vegetables

   Add the sliced peppers, green beans and frozen spinach. Simmer for about 10 minutes, until the vegetables are tender.

7. 7

   Fry the tofu

   Meanwhile, heat the remaining 15 ml (1 Tbsp) olive oil and fry the tofu until golden.

8. 8

   Finish the moqueca

   Add the fried tofu and roasted squash to the pan with the chopped coriander. Check the seasoning and add more salt, pepper or lime juice as needed.

9. 9

   Serve the dish

   Serve the moqueca with rice and fried plantain.

What is moqueca?

Moqueca is a Brazilian seafood stew, especially associated with the country's coastal regions. This plant-based version keeps the creamy, gently spiced character of a moqueca while replacing seafood with tofu and vegetables.

Roasted squash gives the stew a sweet, substantial element, while coconut milk, tomato and lime build a rich but lively sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 385 calories, 0g protein, 0g carbs, 0g fat.

The squash, vegetables and coconut milk contribute much of the carbohydrate, while the coconut and olive oils and full-fat coconut milk provide most of the fat. Tofu contributes plant protein, though the supplied per-serving nutrition lists protein as 0 g. Serve with a moderate portion of rice and add extra non-starchy vegetables if you want to balance the plate.

Build flavour in stages

Onion: cook it slowly until soft and translucent rather than browned, so it forms a mellow base.

Aromatics: garlic, ginger and chilli need only a brief fry before the tomatoes go in; this releases their fragrance without scorching them.

Tomatoes: give them time to soften in the pan. Their juices help form the sauce before the coconut milk and stock are added.

Roast the squash separately

Roasting the squash while the sauce cooks saves time and gives the pieces a more concentrated, lightly caramelised flavour. Cut the cubes to a similar size so they become tender at roughly the same time.

Add the squash near the end rather than simmering it throughout. This helps it keep its shape in the finished stew.

Check the vegetables

The peppers and beans should be tender but still hold their shape after about 10 minutes of simmering. If your beans are thicker than usual, give them a little longer and check them as they cook.

Frozen spinach can go straight into the pan. Stir it through and make sure it has thawed and heated evenly before serving.

Get golden tofu

Drain the tofu well before dicing and frying; excess water can stop it browning. Let the pieces sit in the hot oil long enough to colour before turning them.

The tofu is fried separately so it gets a golden exterior instead of softening in the sauce. Fold it in at the end to retain that contrast.

Balance the finish

Coconut milk makes the sauce rich, so lime juice is important for a brighter finish. Taste after adding the tofu and squash, then adjust the salt, pepper and lime to suit.

Rice and fried plantain are suggested accompaniments. Rice soaks up the sauce, while plantain adds a sweet contrast.

Recipe notes & tips

• Cut the squash into even 2 cm cubes for more uniform roasting.
• Use a large pan so the vegetables can simmer without crowding.
• Keep the onion over a low heat to soften it without browning.
• Drain the tofu thoroughly before frying for better colour.
• Taste the sauce after adding the lime, as its sharpness can vary.
• Serve soon after combining the tofu and squash so their textures hold.

Variations

• Adjust the chilli: use less for a milder stew or add more for extra heat.
• Add sweet potato: replace some of the squash with evenly diced sweet potato and roast until tender.
• Use fresh spinach: stir it in near the end and cook until wilted.
• Try another tofu: use smoked tofu for a deeper savoury flavour.
• Change the herbs: finish with chopped parsley if coriander is not to your taste.

Common mistakes to avoid

• Crowding the squash: it can steam rather than roast; spread it out in a single layer.
• Cooking the aromatics too hot: they can burn quickly; keep the pan over a low heat.
• Rushing the tomatoes: a watery sauce may result; cook them until very soft before adding liquid.
• Adding wet tofu to the oil: it may not brown well; drain it thoroughly first.
• Overcooking the vegetables: they can lose their shape; start checking tenderness around the 10-minute mark.
• Skipping the final seasoning check: the sauce may taste flat; adjust salt, pepper and lime before serving.

How to store

Cool leftovers promptly and refrigerate in an airtight container for up to 3 days. Reheat gently in a pan until piping hot, stirring carefully so the tofu and squash stay intact; add a splash of water if the sauce has thickened.

Frequently asked questions