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    Home » Recipes » Vegan Main Dishes

    Country Captain Stew

    Published: Apr 7, 2011 · Updated: Mar 4, 2021 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe

    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

    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.
    5 from 1 vote
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    Course: Main dish, Side Dish
    Cuisine: American, Indian
    Diet: Vegan, Vegetarian
    Keyword: country stew, Indian stew recipes, vegan stew recipes, vegetarian stew recipes
    Prep Time: 20 minutes minutes
    Cook Time: 45 minutes minutes
    Total Time: 1 hour hour 5 minutes minutes
    Servings: 6 to 8
    Calories: 302kcal
    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 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

    Calories: 302kcal | Carbohydrates: 46g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 111mg | Potassium: 852mg | Fiber: 7g | Sugar: 11g | Vitamin A: 283IU | Vitamin C: 50mg | Calcium: 140mg | Iron: 3mg
    Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

     

    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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    Hi, I'm Nicole! I'm the creator behind VegKitchen, and the author of the popular cookbook, Weeknight One Pot Vegan Cooking. Learn more about me here.

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