Country Captain Stew

Vegetarian Country Captain Stew Recipe with Bell Pepper, Tofu and Apples

Region / culture: USA | Preparation time: 30 minutes | Cooking time: 45 minutes | Servings: 6 |

Vegetarian diet

Introduction

Country Captain Stew is a flavorful and hearty dish that combines the sweetness of apples and raisins with the savory flavors of tofu, potatoes, and bell peppers. This dish is perfect for a cozy night in or for entertaining guests with its unique blend of spices and textures.

History

Country Captain Stew is a traditional Southern dish that has its roots in Indian cuisine. It is believed to have been brought to the United States by British sailors in the 19th century. The dish gets its name from the British officers who served in the East India Company and who were known as "country captains." Over time, the recipe evolved to include local ingredients such as apples and bell peppers, giving it a unique American twist.

Ingredients

1 large green bell pepper, cut into strips
14- to 16 oz (454 g) can diced tomatoes, undrained
1 to 2 tsp good-quality curry powder or garam masala
1 tsp minced fresh ginger
0.5 cup raisins
0.33 cup chopped fresh cilantro or parsley
0.5 tsp coarse (kosher) salt
Plain low-fat soy or regular yogurt for serving (optional)
3 medium apples (any all-purpose variety), peeled, cored and diced
1 lb (454 g) firm tofu
1 tbsp vegetable oil
1.5 cup chopped onions
3 to 4 medium cloves garlic, minced
3 medium all-purpose potatoes, cut into 0.5 inch cubes

How to prepare

Preheat the oven to 350°F (177°C). Lightly oil a nonstick baking sheet.
Drain the tofu and cut it into 0.5 inch-thick slices. Blot the slices between clean tea towels or paper towels. Cut the slices into 0.5 inch cubes and place them on the prepared baking sheet in a single layer.
Bake the tofu for 15 minutes. Carefully stir it, then continue baking until the tofu is golden on most sides. Stir every 5 minutes for about 20 minutes.
Meanwhile, in a very large, deep saucepan, heat the oil over medium heat. Add the onions and garlic, and cook them, stirring occasionally, until they turn golden. This should take about 10 to 12 minutes.
Add the potatoes, apples, bell pepper, tomatoes (with liquid), curry powder, ginger, and 2 cups of water. Increase the heat to high and bring the mixture to a boil. Then, reduce the heat to low, cover, and simmer until the potatoes are tender. This should take about 20 minutes.
Stir in the baked tofu, raisins, cilantro, and salt. Simmer the mixture uncovered, stirring occasionally, until the flavors have blended. This should take about 10 to 15 minutes.
Serve the dish hot, topped with yogurt if desired.

Variations

Substitute chicken or shrimp for tofu for a non-vegetarian version of the stew.
Add additional vegetables such as carrots, peas, or spinach for extra nutrition and color.
Use different varieties of apples for a unique flavor profile.

Cooking Tips & Tricks

Be sure to drain and press the tofu before baking it to remove excess moisture and ensure a crispy texture.

- Adjust the amount of garam masala to suit your taste preferences. You can also add other spices such as cumin, coriander, or turmeric for additional flavor.

- For a creamier stew, you can add coconut milk or cream towards the end of cooking.

- Serve the stew with rice or naan bread for a complete meal.

Serving Suggestions

Country Captain Stew can be served over rice or with a side of naan bread. Garnish with fresh cilantro and a dollop of plain yogurt for added flavor.

Cooking Techniques

Baking the tofu before adding it to the stew helps to give it a crispy texture and prevents it from becoming mushy.

- Simmering the stew covered allows the flavors to meld together and the potatoes to cook through.

Ingredient Substitutions

Use chicken broth or vegetable broth instead of water for added flavor.

- Substitute golden raisins for regular raisins for a sweeter taste.

Make Ahead Tips

Country Captain Stew can be made ahead of time and reheated before serving. Store it in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Serve Country Captain Stew in individual bowls garnished with a sprig of fresh parsley or cilantro. You can also drizzle a swirl of plain yogurt on top for a decorative touch.

Pairing Recommendations

Country Captain Stew pairs well with a side of steamed basmati rice or garlic naan bread. A crisp green salad with a tangy vinaigrette would also complement the flavors of the stew.

Storage and Reheating Instructions

Store any leftovers of Country Captain Stew in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over low heat until warmed through, stirring occasionally.

Nutrition Information

Calories per serving

300

Carbohydrates

- Total Carbohydrates: 45g

- Dietary Fiber: 6g

- Sugars: 18g

Fats

- Total Fat: 8g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 12g

Vitamins and minerals

Vitamin A: 10%

- Vitamin C: 70%

- Calcium: 15%

- Iron: 20%

Alergens

Contains soy

Summary

Country Captain Stew is a nutritious dish that is high in carbohydrates and fiber, making it a filling and satisfying meal. It is also a good source of vitamins A and C, as well as iron and calcium.

Summary

Country Captain Stew is a delicious and nutritious dish that combines the flavors of Indian and Southern cuisine. With its blend of sweet and savory ingredients, this stew is sure to become a favorite in your recipe repertoire. Enjoy it with rice or naan bread for a satisfying meal that will warm you from the inside out.

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Country Captain Stew tucked away in an old cookbook at a yard sale. The name alone intrigued me, and as I read through the ingredients and directions, I knew I had to give it a try.

I had never heard of Country Captain Stew before, but the combination of chicken, tomatoes, spices, and raisins sounded exotic and delicious. As I gathered the ingredients and started cooking, memories flooded back to me of all the recipes I had learned over the years from various places and people.

Growing up in the South, I had always been surrounded by good food and incredible cooks. My own mother was a wonderful cook, and she taught me the basics of Southern cuisine from a young age. But it wasn't until I married my husband, a Navy man who had traveled the world, that my culinary horizons really expanded.

During our many moves and travels, I had the opportunity to learn new recipes and techniques from different cultures and regions. I picked up recipes from fellow Navy wives, local markets, and even from the chefs on the ships my husband served on.

One of my favorite memories was from our time stationed in Charleston, South Carolina. I had the pleasure of meeting an elderly woman named Mrs. Jenkins, who was known in the community for her incredible cooking skills. She took me under her wing and taught me all about Lowcountry cuisine, including her famous Country Captain Stew.

Mrs. Jenkins was a wealth of knowledge, and I soaked up every bit of information she shared with me. She taught me about the history of the dish, which originated in India and was brought to the American South by sailors in the 18th century. She showed me how to properly season and cook the chicken, and she stressed the importance of letting the flavors meld together to create a rich and savory stew.

As I cooked the Country Captain Stew that day, I could almost hear Mrs. Jenkins' voice guiding me through each step. The aromas that filled my kitchen transported me back to her cozy home in Charleston, where she would simmer pots of stew on her stove all day long.

When the stew was finally ready, I ladled it into bowls and served it to my family. The rich, flavorful broth was a perfect balance of sweet and savory, and the tender chicken practically melted in our mouths. My husband and children raved about the dish, and I knew that Country Captain Stew would become a staple in our household.

Over the years, I've continued to make Country Captain Stew for my family and friends, always sharing the story of how I learned the recipe from Mrs. Jenkins in Charleston. Each time I cook it, I am reminded of all the wonderful people and places that have influenced my cooking journey.

As I sit down to enjoy a bowl of Country Captain Stew today, I am grateful for the curiosity that led me to discover this delicious recipe. It's a reminder that there is always something new to learn in the kitchen, and that the joy of cooking is in sharing that knowledge with others. Mrs. Jenkins may no longer be with us, but her legacy lives on in every pot of Country Captain Stew that I make. And for that, I am truly thankful.