Vegetarian Frango Assado
Bring the flavors of traditional "frango assado" to your table with a vibrant plant-based twist! Our Vegetarian Frango Assado transforms the classic roasted chicken dish into a wholesome feast centered around golden cauliflower florets, tender baby potatoes, and a medley of colorful vegetables like sweet bell peppers and juicy cherry tomatoes. Infused with a rich marinade of olive oil, lemon juice, garlic, paprika, oregano, and a hint of soy sauce, this recipe delivers bold, smoky flavors and a savory depth. Roasted to perfection in just 40 minutes, the dish is finished with a sprinkle of fresh parsley for a burst of freshness. Perfect as a hearty main or paired with grains, it’s an irresistible way to enjoy Portuguese-inspired cuisine in a vegetarian format. This easy-to-make recipe is ideal for family meals or entertaining, combining vibrant textures and bold seasonings in every bite! Keywords: vegetarian frango assado, roasted vegetables, cauliflower recipe, plant-based Portuguese dish.
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Recipe Information
Ingredients
- 1 head large cauliflower
- 500 grams baby potatoes
- 1 red bell pepper
- 1 yellow bell pepper
- 250 grams cherry tomatoes
- 60 ml olive oil
- 2 tablespoons lemon juice
- 4 garlic cloves
- 2 teaspoons paprika
- 2 teaspoons dried oregano
- 1 teaspoon ground cumin
- 2 tablespoons soy sauce
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 200°C (400°F).
Cut the cauliflower into medium-sized florets. Halve the baby potatoes. Cut the bell peppers into strips.
In a large roast pan, combine the cauliflower florets, baby potatoes, bell peppers, and cherry tomatoes.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, paprika, oregano, cumin, soy sauce, salt, and black pepper.
Pour the sauce over the vegetables in the roasting pan and toss everything together until well coated.
Spread the vegetables evenly in the pan and roast in the preheated oven for about 35-40 minutes or until the potatoes are tender and the cauliflower is golden brown.
Stir the vegetables halfway through the cooking time to ensure even roasting.
Once cooked, remove the pan from the oven and sprinkle with freshly chopped parsley.
Serve warm as a main dish or alongside your favorite grains or bread.
Nutrition Facts
Calories |
1300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3746 mg | 163% | |
| Total Carbohydrate | 171.9 g | 63% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 32.7 g | ||
| Protein | 36.8 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 386 mg | 30% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 5446 mg | 116% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
