slow cooker vegetable stew⁣

Slow Cooker Vegetable Stew⁣

Vegan

Prep Time 15 mins⁣

Cook Time 4 hrs 17 mins⁣

Total Time 4 hrs 32 mins⁣

Servings 6 servings, approx. 2 cups each⁣

Calories 274 kcal⁣




INGREDIENTS

1 tsp. olive oil⁣
1 medium onion, chopped⁣
1 medium green bell pepper, chopped⁣
1 medium red bell pepper, chopped⁣
2 cloves garlic, coarsely chopped⁣
2 cups low-sodium organic vegetable broth⁣
1 (14.5-oz.) can diced tomatoes, no added salt⁣
2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed⁣
1 Tbsp. curry powder⁣
1 Tbsp. pure maple syrup⁣
1 Tbsp. fresh ginger, finely chopped⁣
½ tsp. sea salt (or Himalayan salt)⁣
½ tsp. ground black pepper⁣
1 dash ground cayenne pepper (optional)⁣
1 medium head cauliflower, cut into florets⁣
1 (10-oz.) bag raw baby spinach⁣
1 cup lite coconut milk⁣

INSTRUCTIONS

Heat oil in medium nonstick skillet over high heat.⁣ Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.⁣ Add garlic; cook, stirring frequently, for 1 minute.⁣ Place onion mixture in 3-quart slow cooker.⁣ Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.⁣ Add cauliflower. Mix well; cover. Cook on high for 1 hour.⁣ Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.⁣

Recipe Notes
To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:⁣
Turn 6-quart Instant Pot to high sauté setting.⁣
Heat oil to hot.⁣ Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.⁣ Add garlic; cook, stirring frequently, for 1 minute.⁣ Add broth, tomatoes, chickpeas, curry powder, maple syrup, ginger, salt, black pepper, cayenne pepper (if desired), and cauliflower. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes. Follow manufacturer’s guide for natural release, and wait until cycle is complete. Carefully unlock and remove lid, taking care that there is no remaining steam. Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes Serve immediately.

Container Equivalents

2 Green

1½ Yellow

½ Blue

½ tsp.

2B Mindset Plate It!

A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.

Amount Per Serving (1 serving)

Calories 274

Calories from Fat 72

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