Photo: John Autry; Styling: Cindy Barr
Total Time
30 Mins
Yield
4 servings (serving size: 1 1/4 cups cauliflower mixture, 3/4 cup rice, 1 tablespoon currants, and 1 tablespoon almonds)

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.

How to Make It

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.

Chef's Notes

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.

Ratings & Reviews

MaddieClaire's Review

cmkiehler
March 28, 2014
N/A

dallastx's Review

MallorySue
March 08, 2011
A bit on the spicy side for me but I will likely try it again with less curry powder and add more of the other flavors.

dinnerin's Review

cac1952
March 03, 2011
Yummy! This was very flavorful! I used basmati rice, added b/s chicken thighs, and made the mango chutney from a previous CL recipe since a small bottle at the grocery store was $5. Used garbanzos instead of the soybeans.

Twocie's Review

jnjking
February 22, 2011
Delish! Used broccoli instead of cauliflower because that's what I had on hand. Also added some cubed butternut squash. It was yummy! Served with 1/2 brown rice and 1/2 quinoa which made it very filling. I got 5 servings out of this and thought it was plenty per serving.

Jessie123's Review

MaddieClaire
January 21, 2011
This was so yummy, it has the sweet and spicy combo that is so good. I substituted whipping cream with unsweetened almond milk (dairy allergies) and served it with Naan. It was a simple and fast dinner for our meatless Fridays, I will definitely be making this again.

susannahclair's Review

dallastx
January 19, 2011
My husband and I really liked this. Made just as directed except subbed chicken broth for veg and raisins for currants because that's what we had. Didn't do cilantro or scallions. Came together pretty quickly and was quite tasty and filling (especially for a veg main dish). Don't leave off the almonds and raisins/currants -- they are key and offer great textural contrast. Served with orange slices.

brendaprowse's Review

brendaprowse
January 17, 2011
While this dish was cooking my husband kept remarking, "It smells soooo good!" I didn't have almonds so used toasted pine nuts, currants and cilantro as the topping. Muchi Curry Powder and Major Grey's Mango Chutney added just the right zing. Vegetarian friends are invited to dinner next week-they will love it. I had to cook the cauliflower a bit longer than 8 minutes to get it tender.

cmkiehler's Review

susannahclair
January 17, 2011
I absolutely LOVED this recipe & wouldn't change a thing about it!! It was amazing...the flavors worked very well together...a little too spicy for my husband tho. Next time I'll chop up apples & cauliflower prior to the start of dinner

cac1952's Review

Twocie
January 13, 2011
My husband and I really liked this recipe. I thought I had all the ingredients, but turned out I was out of curry. To far into the recipe to stop; so, I found a curry recipe that I used based on 9 different spices. The flavor was fantastic. I will have to try this recipe again with store bought curry and see if tastes as good as the one I mixed up. I served it with brown rice.

GayleR's Review

GabbySouth
January 12, 2011
Delicious. I did sub chicken broth for the vegetable broth, but plan to make again as written for vegetarian guests.