Recipes · Brazilian · Seafood
Vatapá
One serving has 761 kcal and 44 g protein, and at least a fifth of a woman's daily need of copper (147%), manganese (101%), phosphorus (92%), magnesium (63%), zinc (56%) and niacin (41%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (381 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: gluten, nut, peanut, shellfish
Ingredients
- 40 g Bread, white
- 150 g Shrimp, raw
- 100 g Coconut milk, canned
- 20 g Peanuts, roasted
- 15 g Cashews
- 12 g Palm oil
- 30 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 3 g Chili peppers, red, raw
- 0.8 g Salt
- 3 g Cilantro, fresh
Method
- Soak the bread in a little water or coconut milk until soft, then blend until smooth.
- Marinate the shrimp briefly with a pinch of the salt.
- Sauté the onion, garlic, ginger, and chili in the palm oil for 3-4 minutes.
- Stir in the ground peanuts and cashews, the blended bread, and the coconut milk; simmer for 10 minutes, stirring often, until thick and smooth.
- Add the shrimp and cook for 4-5 minutes until pink and cooked through; season with the remaining salt.
- Stir in the cilantro and serve hot, traditionally alongside rice or acarajé.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 761 kcal | 36% |
| Carbohydrates | 36.3 g | |
| Water | 243 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 44.3 g | 92% |
| Tryptophan | 0.12 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.38 g | |
| Leucine | 0.7 g | |
| Lysine | 0.43 g | |
| Methionine | 0.16 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.51 g | |
| Histidine | 0.25 g | |
| Fat | 52.1 g | |
| Monounsaturated | 14.6 g | |
| Polyunsaturated | 5.5 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 4.5 g | |
| Saturated | 28.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 242 mg | |
| Calcium | 233 mg | 23% |
| Copper | 1.3 mg | 147% |
| Iron | 7 mg | 39% |
| Magnesium | 195 mg | 63% |
| Manganese | 1.8 mg | 101% |
| Phosphorus | 642 mg | 92% |
| Potassium | 986 mg | 21% |
| Selenium | 14.9 µg | 27% |
| Sodium | 699 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 45.9 µg | 11% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 25.8 mg | 6% |
| Vitamin A | 11.6 µg | 2% |
| Vitamin C | 9.8 mg | 13% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 16 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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