by Shon Brooks
Add stock, chickpeas and tomato paste, stir, cover and cook on Low for 4 hours.
Add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 211, fat 7, fiber 4, carbs 9, protein 7
Indian Lentils Mix
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 16
Ingredients:
4 garlic cloves, minced
4 cups brown lentils
2 yellow onions, chopped
1 tablespoon ginger, grated
4 tablespoons olive oil
1 tablespoon garam masala
4 tablespoons red curry paste
2 teaspoons stevia
1 and ½ teaspoons turmeric powder
A pinch of salt and black pepper
45 ounces canned tomato puree
½ cup coconut milk
1 tablespoon cilantro, chopped
Directions:
In your slow cooker, mix lentils with onions, garlic, ginger, oil, curry paste, garam masala, turmeric, salt, pepper and stevia.
Also add tomato puree, stir, cover and cook on Low for 7 hour and 20 minutes.
Add coconut milk and cilantro, stir, cover and cook on Low for 40 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 118, fat 5, fiber 4, carbs 18, protein 4
“Baked” Beans
Preparation time: 10 minutes
Cooking time: 12 hours
Servings: 6
Ingredients:
1 pound navy beans, soaked overnight and drained
1 cup maple syrup
1 cup vegan BBQ sauce
4 tablespoons stevia
1 cup water
¼ cup tomato paste
¼ cup mustard
¼ cup olive oil
¼ cup apple cider vinegar
2 tablespoons coconut aminos
Directions:
In your slow cooker, mix beans with maple syrup, BBQ sauce, stevia, water, tomato paste, mustard, oil, vinegar and aminos, stir, cover and cook on Low for 12 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 453, fat 7, fiber 12, carbs 40, protein 13
Squash Chili
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 8
Ingredients:
2 carrots, chopped
1 yellow onion, chopped
2 celery stalks, chopped
2 green apples, cored, peeled and chopped
4 garlic cloves, minced
2 cups butternut squash, peeled and cubed
6 ounces canned chickpeas, drained
6 ounces canned black beans, drained
7 ounces canned coconut milk
2 teaspoons chili powder
1 teaspoon oregano, dried
1 tablespoon cumin, ground
2 cups veggie stock
2 tablespoons tomato paste
Salt and black pepper to the taste
1 tablespoon cilantro, chopped
Directions:
In your slow cooker, mix carrots with onion, celery, apples, garlic, squash, chickpeas, black beans, coconut milk, chili powder, oregano, cumin, stock, tomato paste, salt and pepper, stir, cover and cook on High for 6 hours.
Add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 312, fat 6, fiber 8, carbs 12, protein 6
Rich Lentils Soup
Preparation time: 10 minutes
Cooking time: 2 hours and 30 minutes
Servings: 4
Ingredients:
2 teaspoons garlic, minced
1 tablespoon olive oil
1 yellow onion, chopped
1 teaspoon cumin, ground
1 teaspoon coriander seeds
1 teaspoon turmeric powder
1 teaspoon cinnamon powder
½ teaspoon garam masala
1 and ½ cups red lentils
4 cups veggie stock
14 ounces coconut milk
4 cups spinach
Salt and black pepper to the taste
Directions:
In your slow cooker, mix garlic with oil, onion, cumin, coriander, turmeric, cinnamon, garam masala, lentils and stock, stir, cover and cook on High for 2 hours.
Add coconut, spinach, salt and pepper, stir and cook on High for 30 minutes more.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 271, fat 6, fiber 5, carbs 8, protein 4
Easy Lentils Mix
Preparation time: 10 minutes
Cooking time: 4 hours and 30 minutes
Servings: 6
Ingredients:
6 cups sweet potatoes, cubed
1 yellow onion, chopped
3 cups veggie stock
2 teaspoons coriander, ground
4 garlic cloves, minced
2 teaspoons chili powder
2 teaspoons garam masala
1 and ½ cups red lentils
8 ounces canned coconut milk
1 cup water
A pinch of salt and black pepper to the taste
Directions:
In your slow cooker, mix potatoes with onion, stock, coriander, garlic, chili powder, garam masala, salt and pepper, stir, cover and cook on High for 3 hours.
Add lentils and water, stir, cover and cook on High for 1 hour and 30 minutes more.
Add coconut milk, more salt and pepper if needed, stir, cover, leave aside for a few minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 334, fat 11, fiber 3, carbs 45, protein 11
Quinoa And Beans Chili
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4
Ingredients:
15 ounces canned black beans, drained
2 and ¼ cups veggie stock
½ cup quinoa
14 ounces canned tomatoes, chopped
¼ cup red bell pepper, chopped
1 carrot, shredded
¼ cup green bell pepper, chopped
2 garlic cloves, minced
½ chili pepper, chopped
2 teaspoons chili powder
1 small yellow onion, chopped
A pinch of salt and black pepper
1 teaspoon oregano, dried
1 teaspoon cumin, ground
½ cup corn
For the cashew cream:
4 tablespoons water
½ cup cashews, soaked overnight and drained
A pinch of salt and black pepper
A drizzle of white vinegar
1 teaspoon lime juice
Directions:
In your slow cooker, mix black beans with stock, quinoa, tomatoes, red and green bell pepper, carrot, garlic, chili, chili powder, onion, salt, pepper, oregano, cumin and corn, stir, cover and cook on High for 3 hours.
Meanwhile, in your blender, mix cashews with water, salt, pepper, vinegar and lime juice and pulse really well.
Divide chili into bowls, spread cashew cream on top and serve.
Enjoy!
Nutrition: calories 291, fat 7, fiber 4, carbs 28, protein 8
Potatoes And Spinach Mix
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4
Ingredients:
1 pound potatoes, cubed
1 small onion, chopped
2 tablespoons water
1 tablespoon olive oil
½ teaspoon cumin, ground
½ teaspoon coriander, ground
½ teaspoon garam masala
½ teaspoon chili powder
½ pound spinach, torn
Black pepper to the taste
Directions:
In your slow cooker, mix potatoes with onion, water, oil, cumin, coriander, garam masala, c
hili, spinach and black pepper, stir, cover and cook on High for 3 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 223, fat 4, fiber 7, carbs 12, protein 4
Rich White Bean Soup
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
1 pounds navy beans, dried
1 yellow onion, chopped
2 quarts veggie stock
Salt and black pepper to the taste
2 potatoes, cubed
1 pound carrots, sliced
1 cup sun-dried tomatoes, chopped
2 teaspoons dill, chopped
4 tablespoons parsley, chopped
Directions:
In your slow cooker, mix beans with onion, stock, salt, pepper, potatoes, carrots, tomatoes, dill and parsley, stir, cover and cook on High for 4 hours.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 271, fat 4, fiber 8, carbs 12, protein 4
Intense Tofu And Pineapple Mix
Preparation time: 10 minutes
Cooking time: 10 hours
Servings: 5
Ingredients:
2 pounds firm tofu, pressed and cut into medium rectangles
1 tablespoons sesame oil
3 tablespoons coconut aminos
½ cup veggie stock
1 cup pineapple juice
¼ cup rice vinegar
2 tablespoons stevia
1 tablespoon ginger, grated
3 garlic cloves, minced
6 pineapple rings
Directions:
In your slow cooker, mix tofu with sesame oil, coconut aminos, stock, pineapple juice, vinegar, stevia, ginger, garlic and pineapple rings, stir, cover and cook on Low for 10 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 231, fat 5, fiber 7, carbs 16, protein 4
Vegan Jambalaya
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
1 green bell pepper, chopped
1 cup okra
1 small yellow onion, chopped
2 garlic cloves, minced
3 celery ribs, chopped
16 ounces canned tomatoes, chopped
1 and ½ cups veggie stock
½ teaspoon paprika
A pinch of salt and black pepper
Directions:
In your slow cooker, mix bell pepper with okra, onion, garlic, celery, tomatoes, stock, paprika, salt and pepper, stir, cover and cook on Low for 4 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 132, fat 4, fiber 6, carbs 12, protein 4
Ratatouille
Preparation time: 10 minutes
Cooking time: 9 hours
Servings: 6
Ingredients:
2 yellow onions, chopped
1 eggplant, sliced
4 zucchinis, sliced
2 garlic cloves, minced
2 green bell peppers, cut into medium strips
6 ounces canned tomato paste
2 tomatoes, cut into medium wedges
1 teaspoon oregano, dried
1 teaspoon stevia
1 teaspoon basil, dried
A pinch of salt and black pepper
2 tablespoons parsley, chopped
¼ cup olive oil
A pinch of red pepper flakes, crushed
Directions:
In your slow cooker, mix oil with onions, eggplant, zucchinis, garlic, bell peppers, tomato paste, basil, oregano, salt and pepper, don’t stir, cover and cook on Low for 9 hours.
Add pepper flakes and parsley, stir gently, divide between plates and serve.
Enjoy!
Nutrition: calories 139, fat 7, fiber 6, carbs 17, protein 4
Pinto Beans And Tasty Rice
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 6
Ingredients:
1 pound pinto beans, dried
1/3 cup picanto sauce
A pinch of salt and black pepper
1 tablespoon garlic, minced
1 teaspoon garlic powder
½ teaspoon cumin, ground
1 tablespoon chili powder
3 bay leaves
½ teaspoon oregano, dried
1 cup white rice, cooked
Directions:
In your slow cooker, mix pinto beans with picanto sauce, salt, pepper, garlic, garlic powder, cumin, chili powder, bay leaves and oregano, stir, cover and cook on High for 3 hours.
Divide rice on plates, add pinto beans mix on top and serve.
Enjoy!
Nutrition: calories 381, fat 7, fiber 12, carbs 35, protein 10
Black Beans, Rice And Mango
Preparation time: 10 minutes
Cooking time: 6 hours and 20 minutes
Servings: 6
Ingredients:
1 yellow onion, chopped
1 tablespoon olive oil
1 red bell pepper, chopped
1 jalapeno, chopped
2 garlic cloves, minced
1 teaspoon ginger, grated
½ teaspoon cumin
½ teaspoon allspice, ground
½ teaspoon oregano, dried
30 ounces canned black beans, drained
½ teaspoon stevia
1 cup water
A pinch of salt and black pepper
3 cups brown rice, cooked
2 mangoes, peeled and chopped
Directions:
Heat up a pan with the oil over medium high heat, add onion, stir and cook for 3-4 minutes,
Add garlic, ginger and jalapeno, stir, cook for 3 minutes more and transfer to your slow cooker.
Add red bell pepper, cumin, allspice, oregano, black beans, stevia, water, salt and pepper, stir, cover and cook on Low for 6 hours.
Add rice and mangoes, stir, cover and cook on Low for 10 minutes more.
Divide between plates and serve.
Enjoy!
Nutrition: calories 490, fat 6, fiber 20, carbs 80, protein 17
Spinach Soup
Preparation time: 10 minutes
Cooking time: 10 hours
Servings: 8
Ingredients:
10 ounces baby spinach
2 celery ribs, chopped
2 carrots, chopped
1 garlic clove, minced
1 yellow onion, chopped
4 cups veggie stock
28 ounces tomatoes, chopped
2 bay leaves
1 teaspoon oregano, dried
1 tablespoon basil, chopped
½ teaspoon red pepper flakes, crushed
Directions:
In your slow cooker, mix spinach with celery, carrots, garlic, onion, stock, tomatoes, bay leaves, oregano, basil, red pepper flakes, stir, cover and cook on Low for 10 hours.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 100, fat 4, fiber 4, carbs 9, protein 3
Split Pea Soup
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 6
Ingredients:
2 cups split peas, rinsed
6 cups water
1 celery stalk, chopped
1 carrot, chopped
A pinch of salt and black pepper
¼ teaspoon thyme, dried
1 yellow onion, chopped
A pinch of red pepper, crushed
1 bay leaf
Directions:
In your slow cooker, mix peas with water, celery, carrot, salt, pepper, thyme, onion, bay leaf and red pepper, stir, cover and cook on Low for 6 hours.
Discard bay leaf, add more salt and pepper if needed, blend using an immersion blender, ladle into bowls and serve.
En
joy!
Nutrition: calories 178, fat 5, fiber 14, carbs 32, protein 12
Yam Stew
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 8
Ingredients:
1 yellow onion, chopped
½ cup red beans, dried
2 red bell peppers, chopped
2 tablespoons ginger, grated
4 garlic cloves, minced
2 pounds yams, peeled and cubed
3 cups veggie stock
14 ounces canned tomatoes, chopped
2 jalapeno peppers, chopped
Salt and black pepper to the taste
½ teaspoon cumin, ground
½ teaspoon coriander, ground
¼ teaspoon cinnamon powder
¼ cup peanut butter
¼ cup peanuts, roasted and chopped
Juice of ½ lime
Directions:
In your slow cooker, mix onion with red beans, red bell peppers, ginger, garlic, yams, stock, tomatoes, jalapenos, salt, pepper, cumin, coriander and cinnamon, stir, cover and cook on Low for 8 hours.