COUNTRY CAPTAIN STEW

Country Captain Stew image

Yield 6 servings

Number Of Ingredients 16

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

Steps:

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