Gluten-Free Brazilian-Inspired Stew

Brazilian Moqueca - From Scratch
I have been in business for over a decade now and I am humbled every day by the community that surrounds me. I have an amazing community – which you are an important part of – and a growing tribe of 2,100 alumni and counting from the Academy of Culinary Nutrition. When this magical group puts their mind to something, the results are incredible. Case in point? This ultra-tasty dairy-free and gluten-free Brazilian-Inspired Stew created by Culinary Nutrition Expert Thais Melissa van Delft of San Paulo, Brazil, which she donated to From Scratch Cooking 2018, the annual e-cookbook for charity created by the Academy of Culinary Nutrition. An incredible aspect of the Culinary Nutrition Expert Program is getting to connect with our students around the world and see how traditional dishes can be infused with vibrant, healthy and whole ingredients. This Brazilian Moqueca (basically a stew) is no different and was one of the first recipes I dove into from From Scratch 2018. One of my favourite projects every year is From Scratch Cooking. We donate 100% of the proceeds we raise to charitable organizations. You can learn more about where the money goes here. From Scratch 2018 is a labour of love for me, my team and our amazing students. We do this with one reason in mind: to make positive change happen in the world. I am a big fan of this recipe because it’s:
  • Absolutely loaded with vegetables, including some of my immune-supportive faves like mushrooms and onions
  • Rich in the health-building, anti-microbial fats from the coconut oil and the coconut milk
  • Very flexible – you can change up the veggies based on what you have, or you can add your favourite vegan protein or animal protein
  • Fantastic served with gluten-free grains or cauliflower rice to keep it grain-free
If you’d like to learn more about Melissa and her beautiful and inspiring work, be sure to follow her on Instagram or join her community on Facebook. Be sure to give this recipe a try and get your copy of From Scratch now. Print
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Brazilian Moqueca

  • Author: Thais Melissa van Delft
  • Total Time: 30 mins
  • Yield: 4 1x


  • ½ cup tomato sauce
  • 2 cups coconut milk
  • 1 cup puréed winter squash
  • 23 Tbsp ginger, grated
  • 2 tsp coconut oil, divided
  • 1 onion, diced
  • 100g white shimeji mushrooms, sliced
  • 150g crimini mushrooms, sliced
  • 2 tsp garam masala
  • ½ teaspoon salt, to taste
  • 1 cup broccoli florets
  • 1 cup carrot, sliced thinly
  • 1 cup red bell pepper, julienned
  • 2 tomatoes, cut in bite-size pieces
  • Juice from 1 lime
  • 1 cup fresh parsley, roughly chopped


  1. Blend the tomato sauce, coconut milk, squash puree and ginger until smooth.
  2. In a large wok, heat 1 tsp coconut oil over medium heat. Sauté the onions for 2-3 minutes until onions are translucent.
  3. Raise the heat to medium-high and add the cremini mushrooms and the shimeji. Sauté stirring frequently for 7-8 minutes. They should become very soft and slightly golden colored.
  4. Add the mix from the blender to the wok and the garam masala and salt and mix well. Transfer to a bowl and reserve.
  5. Use the same wok and over medium-high heat and add remaining 1 tsp coconut oil.
  6. Sauté the broccoli florets, sliced carrot, bell peppers and tomatoes. You want to sauté them separately from the mushrooms and sauce to keep them crunchy till you serve. Remove the veggies from the wok and set aside.
  7. When you are ready to serve, return the liquid mixture to the wok and add the lime juice. Check and adjust the flavour.
  • Prep Time: 15 mins
  • Cook Time: 15 mins
From Scratch


  1. Can you clarify what you mean by “tomato sauce”? Do you mean a tomato pasta sauce? Or just strained tomatoes? Pizza sauce?


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