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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Vegetarian Country Captain

Traditionally, Country Captain is a mild chicken stew seasoned with curry powder. Myth has it that a British sea captain working in the spice trade introduced this classic, comforting dish to the southern U.S. in the 19th century. Here, we've replaced chicken with edamame and cauliflower for a version loaded with vegetables to help you meet your daily produce goals.

Cooking Light JANUARY 2011

  • Yield: 4 servings (serving size: 1 1/4 cups cauliflower mixture, 3/4 cup rice, 1 tablespoon currants, and 1 tablespoon almonds)
  • Total:30 Minutes

Ingredients

  • 1 tablespoon canola oil
  • 1 1/2 cups finely chopped onion
  • 1 1/2 cups diced peeled Granny Smith apple (about 1/2 pound)
  • 1 tablespoon all-purpose flour
  • 1 tablespoon curry powder
  • 3 garlic cloves, minced
  • 2 cups organic vegetable broth
  • 2 tablespoons mango chutney
  • 2 tablespoons whipping cream
  • 1/2 teaspoon kosher salt
  • 3 cups cauliflower florets
  • 2 cups frozen shelled edamame (green soybeans)
  • 3 cups hot cooked long-grain white rice
  • 1/4 cup dried currants
  • 1/4 cup sliced almonds, toasted
  • Chopped fresh cilantro (optional)
  • Sliced green onions (optional)

Preparation

1. Heat a large, heavy nonstick skillet over medium heat. Add oil to pan, and swirl to coat. Add chopped onion, and cook for 7 minutes or until tender, stirring frequently. Add apple; cook for 5 minutes, stirring frequently. Add flour, curry, and garlic; cook for 1 minute, stirring constantly. Add broth, and bring to a boil. Reduce heat, and simmer for 2 minutes or until slightly thick. Stir in chutney, cream, and salt. Add cauliflower and edamame; cook for 8 minutes or until cauliflower is tender, stirring occasionally. Serve over rice, and top with currants and almonds. Garnish with cilantro and green onions, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 473
  • Fat: 14.9g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 6g
  • Polyunsaturated fat: 4.4g
  • Protein: 16.7g
  • Carbohydrate: 70.6g
  • Fiber: 5.8g
  • Cholesterol: 10mg
  • Iron: 4.4mg
  • Sodium: 641mg
  • Calcium: 122mg
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Vegetarian Country Captain recipe

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