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Moqueca Capixaba de Banana da Terra e Palmito

BRAZIL

Plantain & Heart of Palm Stew

SUBMITTED BY

Gabriela

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Gabriela’s submission may surprise you coming from Brazil as a totally naturally vegan traditional dish. It sure surprised me!

Brazilian Moqueca Capixaba de Banana da Terra e Palmito is a traditional dish from Espírito Santo that showcases how Brazilian cuisine has long embraced naturally vegan cooking. Built on Indigenous techniques and local ingredients, this plant-based moqueca is not a modern reinterpretation, but an authentic expression of regional foodways that celebrate vegetables, fruits, and slow cooking.

Indigenous Roots of Moqueca Capixaba

The origins of moqueca trace back to Indigenous communities along Brazil’s southeastern coast. These groups cooked layered stews in clay pots over open fires, using what was readily available from land and sea. In Espírito Santo, this technique evolved into Moqueca Capixaba, a lighter style that relies on olive oil, tomatoes, garlic, and annatto rather than coconut milk or palm oil. This approach naturally lent itself to vegetable-based preparations.

Espírito Santo’s Distinct Culinary Identity

Moqueca Capixaba is defined by simplicity and balance. The use of colorau (annatto) provides a warm red hue without heaviness, while olive oil highlights the freshness of each ingredient. Unlike other regional moquecas, the Capixaba version avoids rich fats, allowing plant-based ingredients to shine. This makes vegan moquecas an organic part of the region’s culinary identity, not a contemporary adaptation.

Banana da Terra and Palmito in Brazilian Cooking

Banana da terra, or ripe plantain, has long been used in savory Brazilian dishes for its hearty texture and gentle sweetness. Hearts of palm, harvested from native palms, have been prized for centuries as a tender, versatile ingredient. Together, they create a satisfying and substantial stew, proving that vegetables alone can form the foundation of a complete and nourishing meal.

A Vegan Dish by Tradition, Not Trend

Moqueca Capixaba de Banana da Terra e Palmito is naturally vegan by design. Historically, coastal and rural communities relied heavily on plant-based meals due to seasonality, fasting traditions, and respect for local resources. This dish contains no substitutions or omissions—it reflects how food has been prepared and enjoyed for generations.

Traditionally served with white rice and farofa, this vegan moqueca is both comforting and celebratory. Topped with optional pickled chili peppers, it offers brightness and contrast. Today, Moqueca Capixaba de Banana da Terra e Palmito stands as a timeless example of naturally vegan Brazilian cuisine rooted in history, culture, and place.

Moqueca Capixaba de Banana da Terra e Palmito

Servings 4
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Ingredients
  

  • olive oil as needed
  • 1 large white onion chopped
  • 3-4 cloves garlic minced
  • 5-6 small tomatoes chopped
  • 2 large yellow/ripe plantains cut into 1 in slices
  • 1 can hearts of palm cut into 1 in slices
  • 1 Tbsp colorau (annatto)
  • vegetable stock as needed
  • salt to taste
  • green onions chopped, to taste
  • cilantro chopped, to taste
  • pickled chili peppers for serving, optional
  • cooked rice for serving
  • farofa for serving

Instructions
 

  • Heat up the olive oil in a large pan and add the onions.
  • After the onions become translucent, put in the garlic, tomato and colorau. Add salt to taste.
  • After it cooks for a bit and the tomatoes begin to soften, add the plantain and enough vegetable stock to fully cover the bottom of the pan (plus a little extra, follow your heart). Cover and cook until plantain is cooked through, about 15-20 minutes.
  • When the plantain is cooked add hearts of palm, green onion and cilantro. Warm through the hearts of palm and adjust liquid to your preference.
  • Top with pickled chilis, if using, and serve with rice and farofa.
Course: Dinner
Region: Latin America

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About Beryl

I have been in the film and media industry for the past 12 years and have worked for companies including Great Big Story, ABC, CNN, Martha Stewart, News Corporation, Harper Collins and Fast Company.