I’ve been dreaming of vegetarian slow-cooker recipes ever since I’ve gotten married. It must be the motherly instinct coming out that I need to cook every night. Don’t worry, then the feminist comes out and decides that I don’t need to fulfill any prescribed role of a woman. And then there is the lazy instinct that comes out and decides that I’ll just have a salad for dinner, Dave will just throw some chicken on the grill, and we’ll call that a meal. Don’t worry, I’m not that rude. I’ll make a salad for Dave too. 🙂
During my recent browsing in Delicious Living, they posted a thread on Vegetarian Slow-Cooker Recipes. I’ve also browsed Amazon for Vegan Slow-Cooker recipe books. Here is what I found:
Vegetarian Slow-Cooker Books
125 Best Vegetarian Slow Cooker Recipes
Fresh from the Vegetarian Slow Cooker: 200 Recipes for Healthy and Hearty One-Pot Meals That Are Ready When You Are
Fast Cooking in a Slow Cooker Every Day of the Year: A Slow Cooker Vegetarian Cookbook
Here are some of my favorite recipes I’ve found online for the slow-cooker. Now I just need to get me one!
Garbanzo Bean and Potato Soup with Pesto
Prep time: 10 minutes, plus 3–6 hours in slow cooker
Serves 8 / Prep tips: Leave potato peels intact for extra vitamin and mineral content, or peel if you prefer. Any quality pesto will do; traditional basil-garlic-pine nut pesto is fine, or try this with sun-dried tomato pesto for a unique flavor. Add chopped kale or chard to the cooker just before serving to boost this meal’s nutritional value.
1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
2 bay leaves
2 15-ounce cans garbanzo beans, rinsed and drained
2 pounds small red or white potatoes, cut into ¾-inch cubes
8 cups low-sodium vegetable broth or stock
1/2 cup premade pesto
1. Combine all ingredients except pesto in slow cooker. Cook on high for 3–4 hours or low for 5–6 hours. Salt and pepper to taste.
2. Ladle soup into bowls. Swirl approximately 1 tablespoon pesto into each bowl. Serve immediately.
PER SERVING: 284 cal, 34% fat cal, 11g fat, 2g sat fat, 5mg chol, 9g protein, 38g carb, 7g fiber, 340mg sodium
Tofu and Spinach in Peanut-Coconut Sauce
Prep time: 15 minutes, plus 2–3 hours in slow cooker
Serves 4 / This doesn’t look like much at the bottom of a big slow cooker, but it makes a rich and hearty meal served over brown basmati rice, and it’s easily doubled for a crowd. Prep tips: Be sure to use extra-firm tofu (traditional, not silken); softer tofu won’t stand up to slow cooking. If you want to give the tofu a crispy texture, lightly sear in a pan on medium-high heat with a generous amount of peanut or canola oil before adding it to the cooker.
1 13.5-ounce can light or regular coconut milk
1/3 cup smooth, unsweetened peanut butter
1 tablespoon grated fresh ginger
1 clove garlic, pressed
1 bunch scallions, thinly sliced (white and light green parts only)
3 teaspoons brown sugar
1/8 teaspoon cayenne
Juice of 1 large lime
1 tablespoon low-sodium soy sauce
1 pound extra-firm tofu, cut into 1-inch cubes
2 large handfuls prewashed baby spinach (about 2.5 ounces)
2 cups cooked brown basmati rice
1. Place first nine ingredients (coconut milk through soy sauce) in slow cooker. Stir well to combine. Place tofu cubes into sauce. Cook on low setting for 2–3 hours.
2. During last 15 minutes of cooking, place spinach in cooker. Periodically stir gently as leaves wilt to incorporate into tofu mixture. Salt and pepper to taste. Serve in bowls over rice.
PER SERVING: 479 cal, 48% fat cal, 26g fat, 9g sat fat, 0mg chol, 23g protein, 40g carb, 5g fiber, 275mg sodium
White Bean and Cabbage Soup
Prep time: 10 minutes, plus 4 hours in slow cooker
Serves 6 / Cabbage becomes tender and delicious in this French-inspired soup. Prep tips: Rosemary adds a lovely accent, but you can also substitute marjoram or oregano. Be sure to use a good-quality, flavorful stock. Serving tip: Serve with a crusty French or Italian bread.
6 cups low-sodium vegetable broth or stock
2 bay leaves
¼ cup dry white wine
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 onion, chopped
1 small cabbage (or ½ large), thinly sliced
2 15-ounce cans white beans (such as navy), rinsed and drained
Fresh thyme sprigs, for garnish (optional)
1. Place all ingredients except thyme sprigs in slow cooker. Cook on high setting for 4 hours (less if you like a little crunch in your cabbage). Salt and pepper to taste. Ladle into bowls and garnish with fresh thyme sprigs.
PER SERVING: 181 cal, 4% fat cal, 1g fat, 0g sat fat, 0mg chol, 7g protein, 33g carb, 10g fiber, 409mg sodium