Country Captain Stew Recipe

Name: Country Captain Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 tablespoons olive oil; 1 pound firm or extra-firm tofu, blotted and diced; 1 1/2 cups chopped onion; 3 to 4 cloves garlic, minced; 2 cups water; 1 large green bell pepper, cut into strips; 4 medium potatoes, scrubbed and cut into 1/2-inch dice; One 16-ounce can salt-free diced tomatoes, undrained; 2 Granny Smith apples, peeled, cored, and diced; 1 to 2 teaspoons good-quality curry powder, to taste; 1 to 2 teaspoons grated fresh ginger, to taste; Pinch of cayenne pepper, optional; 1/2 cup dark raisins; 1/2 cup finely chopped fresh cilantro or parsley; Salt and freshly ground pepper to taste; Vegan Sour Cream (page 7) for garnish, optional

Servings: persons

3 tablespoons olive oil
1 pound firm or extra-firm tofu, blotted and diced
1 1/2 cups chopped onion
3 to 4 cloves garlic, minced
2 cups water
1 large green bell pepper, cut into strips
4 medium potatoes, scrubbed and cut into 1/2-inch dice
One 16-ounce can salt-free diced tomatoes, undrained
2 Granny Smith apples, peeled, cored, and diced
1 to 2 teaspoons good-quality curry powder, to taste
1 to 2 teaspoons grated fresh ginger, to taste
Pinch of cayenne pepper, optional
1/2 cup dark raisins
1/2 cup finely chopped fresh cilantro or parsley
Salt and freshly ground pepper to taste
Vegan Sour Cream (page 7) for garnish, optional

1
Heat half of the oil in a large skillet.
2
Add the tofu dice and saute, stirring frequently, until most sides are golden.
3
Remove from the heat and set aside until needed.
4
Meanwhile, heat the remaining oil in a soup pot.
5
Add the onion and garlic and saute over medium-low heat, stirring occasionally, until the onion is golden.
6
Add the water, bell pepper, potatoes, tomatoes, apples, curry powder, ginger, and optional cayenne pepper.
7
Bring to a rapid simmer, then lower the heat.
8
Cover and simmer gently for about 20 minutes, or until the potatoes are done.
9
Stir in the sauteed tofu, raisins, and cilantro.
10
Add a little more water if needed, but let the stew remain thick.
11
Season with salt and pepper.
12
Cook over very low heat for another 10 to 15 minutes.
13
Serve at once or make ahead and reheat when needed.
14
Top each serving with a dollop of sour cream, if desired.
15
Per serving:
16
Calories: 333
17
Total fat: 14g
18
Protein: 17g
19
Fiber: 7g
20
Carbohydrate: 44g
21
Cholesterol: 0mg
22
Sodium: 25mg

369

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 3 tablespoons olive oil, 1 pound firm or extra-firm tofu, blotted and diced, 1 1/2 cups chopped onion, 3 to 4 cloves garlic, minced, and more.

Yes, Country Captain Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Country Captain Stew

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