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Abobrinha refogada
Sautéed courgette
Abobrinha refogada: Brazilian courgette sautéed with garlic, onion, tomato and cheiro-verde
Refogado, the base of onion and garlic softened in oil, is how Brazilian home cooks start almost every dish. Courgette cooked this way is a staple vegetable on the prato feito, the everyday lunch plate of rice, beans, a meat and a salad, all over the country. The courgette should be tender but still hold its shape, glossy with tomato and full of herbs. Chef's tip: use small, firm courgettes; big ones are watery and full of seeds.
- Total time
- 22 min
- Difficulty
- easy
- Serves
- 4
Ingredients
For the courgette
- 1 ⅓ lb courgetteshalved and sliced
- 2 tbsp olive oil
- 1 onionchopped
- 2 cloves garlicchopped
- 2 tomatoesdiced
- ¾ tsp salt
- ¼ tsp black pepper
- 3 tbsp parsley and spring onion (cheiro-verde)chopped
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Method
0/4 doneStep 2: Turn the heat to medium-high, add the 1 ⅓ lb courgettes and ¾ tsp salt and stir-fry for 4 minutes until the edges turn golden. Covering the pan is a common mistake: the courgette steams and goes watery.
4 minStep 3: Add the 2 tomatoes and ¼ tsp black pepper and cook for 3 minutes until the tomatoes soften and the courgette is just tender.
3 minStep 4: Stir in the 3 tbsp parsley and spring onion (cheiro-verde) and serve.
1 min
Nutrition per serving
- Calories
- 90 kcal
- Protein
- 2 g
- Carbs
- 9 g
- Fat
- 5 g
- Fibre
- 3 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does abobrinha refogada take?
- About 22 minutes in total: 10 minutes to prepare and 12 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of courgettes?
- Cucumber, same weight (raw dishes only).
- What can I use instead of onion?
- 2 shallots per onion.
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