Savory Chicken Stew with Spices

Ingredients

Estimated total cost: €7.60 · €1.27/serving

• 3 tablespoons of extra virgin olive oilEst. price €0.18–€0.45
• 1 pound of sturdy or very sturdy tofu, patted dry and cubedEst. price €2.50–€4.50
• 1 and a half cups of finely chopped shallotsEst. price €1.20–€2.50
• 3 to 4 cloves of garlic, finely minced (crush with the back of a knife for enhanced flavor)Est. price €0.10–€0.25
• 2 cups of filtered waterEst. price €0.01–€0.05
• 1 large emerald green capsicum, sliced into stripsEst. price €1.00–€2.00
• 4 medium tubers, meticulously cleansed and diced into half-inch cubesEst. price €0.00–€0.00
• One 16-ounce tin of diced tomatoes without added salt, with the liquid retainedEst. price €0.60–€1.20
• 2 Granny Smith apples, skinned, deseeded, and dicedEst. price €0.60–€1.20
• 1 to 2 teaspoons of high-grade curry powder, adjusted to personal preferenceEst. price €0.15–€0.40

Steps

1. 1

   In a large skillet, heat half of the oil over medium-high heat. Add the diced tofu and cook, stirring often, until most sides are golden brown. Once done, take the skillet off the heat and set aside for later use.

2. 2

   In a soup pot, heat the rest of the oil. Sauté the onion and garlic over medium-low heat until the onion turns golden, stirring occasionally.

3. 3

   Combine water, bell pepper, potatoes, tomatoes, apples, curry powder, ginger, and cayenne pepper in a pot. Increase the heat until it reaches a rapid simmer, then reduce to low. Cover the pot and gently simmer for approximately 20 minutes until the potatoes are tender.

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• Cultural note

  The use of curry powder, ginger, and coriander in this dish suggests influences from Indian cuisine, known for its bold flavors and aromatic spices. The inclusion of tofu and vegan sour cream also caters to plant-based diets, reflecting a modern approach to traditional stew recipes.

• Seasonal note

  This savory chicken stew with spices is perfect for colder months due to its hearty and warming nature. Ingredients like tubers, tomatoes, and apples are typically in season during the fall and winter, making it an ideal dish for those times.

• Health note

  This stew is a good source of plant-based protein from tofu and fiber from vegetables like shallots and capsicum. It is rich in vitamins A, C, and K from ingredients like tomatoes, apples, and coriander, which support immune health and bone strength. However, the high sodium content should be noted for individuals…