Vegan Main Dishes/ Vegan Recipes/ Vegan Soups, Stews, and Chilis

Country Captain Stew

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.

Country Captain Stew

Country Captain Stew

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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Course: Stew
Cuisine: Vegan / Healthy
Diet: Vegan, Vegetarian
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 6 to 8
Author: Veg Kitchen

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 1/2-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
  • 1/2 cup dark raisins
  • 1/2 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

Instructions

  • If using tofu, cut it crosswise into 1/2-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 information
Per serving:  Calories: 333;  Total fat: 14g;  Protein: 17g;  Fiber: 7g;  Carbs: 44g;  Sodium: 25mg

Country captain stew

Country captain stew


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