Eat.Sweat.Pray. Fitness

View Original

Chickpea + Spinach Slow Cooker Stew

Stephanie Vining

Whether you eat meat or not, this simple vegan stew recipe is a definite winner! It’s packed with colorful veggies in a savory coconut curry broth … and it only takes 15 minutes to prep!

I know some people who eat vegetarian or vegan once a week and there’s actually quite a lot of benefits to doing this (for you and for the earth)! Here are just a few:

🌱 Eating less meat and more plant-based foods (like veggies, beans, and nuts, can improve heart health and reduce the risk of heart disease)

🌱 Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes.

🌱 Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 348 miles in a car! CRAZY!

If you want to learn more about this movement, google “Meatless Monday.” Now… to the Chickpea + Spinach Slow Cooker Stew recipe! ha!

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 salt added

  • 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

  • ½ tsp ground black pepper

  • 1 dash ground cayenne pepper (optional)

  • 1 medium head of cauliflower, cut into florets

  • 1 (10 oz) bag of raw baby spinach

  • 1 cup canned lite coconut milk

Instructions

  1. Heat oil in a medium nonstick skillet over high heat.

  2. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is translucent.

  3. Add the garlic and cook, stirring frequently, for 1 minute.

  4. Place onion mixture in a 3-quart slow cooker.

  5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well and cover. Cook on high for 3 hours.

  6. Add cauliflower; mix well and cover. Cook on high for 1 hour.

  7. Add spinach and coconut milk; mix well and cover. Cook on high for 10 minutes or until spinach wilts. 

Yields 6 servings.

Ultimate Portion Fix Containers: 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.