Country Captain Stew

Though this tasty Country Captain Stew bears a passing resemblance to the classic East Indian mulligatawny, it's actually an adaptation of a classic curried chicken stew recipe from the American South. This meatless version substitutes chunks of tofu or seitan. The harmony of sweet and savory flavors in a curried base is most appealing. Serve with a crusty whole-grain bread. Adapted from Vegan Soups and Hearty Stews for All Seasons. Photos by Hannah Kaminsky.

Recipe

Country Captain Stew

5 from 1 vote

This tasty Country Captain Stew bears a passing resemblance to the classic East Indian mulligatawny Enjoy the unusual combo of potatoes, tofu and tart apples.

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Prep Time: 20 minutes minutes

Cook Time: 45 minutes minutes

Total Time: 1 hour hour 5 minutes minutes

Servings: 6 to 8

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Ingredients

• 14- to 16- ounce tub firm tofu or 12 to 16 ounces seitan
• 3 tablespoons olive oil
• 2 medium onions chopped
• 3 to 4 cloves garlic minced
• 1 large green bell pepper cut into strips
• 3 medium potatoes scrubbed and cut into ½-inch dice
• 14- to 16 ounce can diced tomatoes undrained
• 2 medium Granny Smith apples peeled, cored, and diced
• 2 teaspoons good quality curry powder or more,to taste
• 2 teaspoons grated fresh ginger or more, to taste
• ½ cup dark raisins
• ½ cup chopped fresh cilantro or parsley
• Salt and freshly ground pepper to taste
• Dried hot red papper flakes to taste, optional
• Plain non-dairy yogurt soy or coconut or vegan sour cream for topping, optional

US Customary - Metric

Instructions

• If using tofu, cut it crosswise into ½-inch-thick slices, and blot between clean tea towels or paper towels. If using seitan, drain and cut into small bite-sized chunks.
• Heat half of the oil in a soup pot. Add the tofu or seitan and sautë over medium high heat, stirring frequently, until golden on both sides. Remove to a plate and set aside until needed.
• Heat the remaining oil in the soup pot. Add the onion and garlic and sauté over medium heat, stirring occasionally, until the onion is golden, about 10 to 12 minutes.
• Add the bell pepper, potatoes, tomatoes, apples, curry powder, ginger, and 3 cups water. Bring to a simmer, then simmer gently, covered, for about 20 minutes, or until the potatoes are done.
• Stir in the tofu or seitan, raisins, and half of the cilantro or parsley.
• Season with salt and pepper and the optional red pepper flakes. Cook over low heat for 10 to 15 minutes longer.
• Stir in the remaining cilantro or parsley. Top each serving with a scoop of vegan yogurt or sour cream, if desired.

Nutrition (Estimate per Serving)

Calories: 302kcalCarbohydrates: 46gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 111mgPotassium: 852mgFiber: 7gSugar: 11gVitamin A: 283IUVitamin C: 50mgCalcium: 140mgIron: 3mg

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Nutrition information
Per serving:  Calories: 333;  Total fat: 14g;  Protein: 17g;  Fiber: 7g;  Carbs: 44g;  Sodium: 25mg

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