by Shon Brooks
2 teaspoons chili powder
1 yellow onion, chopped
3 cups veggie stock
4 garlic cloves, minced
A pinch of sea salt and black pepper
10 ounces canned coconut milk
1 cup water
1 and ½ cups red lentils
Directions:
Put sweet potatoes in your slow cooker.
Add coriander, chili powder, onion, stock, garlic, salt and pepper, stir, cover and cook on High for 3 hours.
Add lentils, stir, cover and cook for 1 hour and 30 minutes.
Add water and coconut milk, stir well, divide into bowls and serve right away.
Enjoy!
Nutrition: calories 300, fat 10, fiber 8, carbs 16, protein 10
Incredibly Tasty Pizza
Preparation time: 1 hour and 10 minutes
Cooking time: 1 hour and 45 minutes
Servings: 3
Ingredients:
For the dough:
½ teaspoon Italian seasoning
1 and ½ cups whole wheat flour
1 and ½ teaspoons instant yeast
1 tablespoon olive oil
A pinch of salt
½ cup warm water
Cooking spray
For the sauce:
¼ cup green olives, pitted and sliced
¼ cup kalamata olives, pitted and sliced
½ cup tomatoes, crushed
1 tablespoon parsley, chopped
1 tablespoon capers, rinsed
¼ teaspoon garlic powder
¼ teaspoon basil, dried
¼ teaspoon oregano, dried
¼ teaspoon palm sugar
¼ teaspoon red pepper flakes
A pinch of salt and black pepper
½ cup cashew mozzarella, shredded
Directions:
In your food processor, mix yeast with Italian seasoning, a pinch of salt and flour.
Add oil and the water and blend well until you obtain a dough.
Transfer dough to a floured working surface, knead well, transfer to a greased bowl, cover and leave aside for 1 hour.
Meanwhile, in a bowl, mix green olives with kalamata olives, tomatoes, parsley, capers, garlic powder, oregano, sugar, salt, pepper and pepper flakes and stir well.
Transfer pizza dough to a working surface again and flatten it.
Shape so it will fit your slow cooker.
Grease your slow cooker with cooking spray and add dough.
Press well on the bottom.
Spread the sauce mix all over, cover and cook on High for 1 hour and 15 minutes.
Spread vegan mozzarella all over, cover again and cook on High for 30 minutes more.
Leave your pizza to cool down before slicing and serving it.
Nutrition: calories 340, fat 5, fiber 7, carbs 13, protein 15
Rich Beans Soup
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 4
Ingredients:
1 pound navy beans
1 yellow onion, chopped
4 garlic cloves, crushed
2 quarts veggie stock
A pinch of sea salt
Black pepper to the taste
2 potatoes, peeled and cubed
2 teaspoons dill, dried
1 cup sun-dried tomatoes, chopped
1 pound carrots, sliced
4 tablespoons parsley, minced
Directions:
Put the stock in your slow cooker.
Add beans, onion, garlic, potatoes, tomatoes, carrots, dill, salt and pepper, stir, cover and cook on Low for 7 hours.
Stir your soup, add parsley, divide into bowls and serve.
Enjoy!
Nutrition: calories 250, fat 4, fiber 3, carbs 9, protein 10
Delicious Baked Beans
Preparation time: 10 minutes
Cooking time: 12 hours
Servings: 8
Ingredients:
1 pound navy beans, soaked overnight and drained
1 cup maple syrup
1 cup bourbon
1 cup vegan bbq sauce
1 cup palm sugar
¼ cup ketchup
1 cup water
¼ cup mustard
¼ cup blackstrap molasses
¼ cup apple cider vinegar
¼ cup olive oil
2 tablespoons coconut aminos
Directions:
Put the beans in your slow cooker.
Add maple syrup, bourbon, bbq sauce, sugar, ketchup, water, mustard, molasses, vinegar, oil and coconut aminos.
Stir everything, cover and cook on Low for 12 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 430, fat 7, fiber 8, carbs 15, protein 19
Indian Lentils
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4
Ingredients:
1 yellow bell pepper, chopped
1 sweet potato, chopped
2 and ½ cups lentils, already cooked
4 garlic cloves, minced
1 yellow onion, chopped
2 teaspoons cumin, ground
15 ounces canned tomato sauce
½ teaspoon ginger, ground
A pinch of cayenne pepper
1 tablespoons coriander, ground
1 teaspoon turmeric, ground
2 teaspoons paprika
2/3 cup veggie stock
1 teaspoon garam masala
A pinch of sea salt
Black pepper to the taste
Juice of 1 lemon
Directions:
Put the stock in your slow cooker.
Add potato, lentils, onion, garlic, cumin, bell pepper, tomato sauce, salt, pepper, ginger, coriander, turmeric, paprika, cayenne, garam masala and lemon juice.
Stir, cover and cook on High for 3 hours.
Stir your lentils mix again, divide into bowls and serve.
Enjoy!
Nutrition: calories 300, fat 6, fiber 5, carbs 9, protein 12
Delicious Butternut Squash Soup
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 8
Ingredients:
1 apple, cored, peeled and chopped
½ pound carrots, chopped
1 pound butternut squash, peeled and cubed
1 yellow onion, chopped
A pinch of sea salt
Black pepper to the taste
1 bay leaf
3 cups veggie stock
14 ounces canned coconut milk
¼ teaspoon sage, dried
Directions:
Put the stock in your slow cooker.
Add apple squash, carrots, onion, salt, pepper and bay leaf.
Stir, cover and cook on Low for 6 hours.
Transfer to your blender, add coconut milk and sage and pulse really well.
Ladle into bowls and serve right away.
Enjoy!
Nutrition: calories 200, fat 3, fiber 6, carbs 8, protein 10
Amazing Mushroom Stew
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
2 garlic cloves, minced
1 celery stalk, chopped
1 yellow onion, chopped
1 and ½ cups firm tofu, pressed and cubed
1 cup water
10 ounces mushrooms, chopped
1 pound mixed peas, corn and carrots
2 and ½ cups veggie stock
1 teaspoon thyme, dried
2 tablespoons coconut flour
A pinch of sea salt
Black pepper to the taste
Directions:
Put the water and stock in your slow cooker.
Add garlic, onion, celery, mushrooms, mixed veggies, tofu, thyme, salt, pepper and flour.
Stir everything, cover and cook on Low for
8 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 230, fat 4, fiber 6, carbs 10, protein 7
Simple Tofu Dish
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 6
Ingredients:
1 big tofu package, cubed
1 tablespoon sesame oil
¼ cup pineapple, cubed
1 tablespoon olive oil
2 garlic cloves, minced
1 tablespoons brown rice vinegar
2 teaspoon ginger, grated
¼ cup soy sauce
5 big zucchinis, cubed
¼ cup sesame seeds
Directions:
In your food processor, mix sesame oil with pineapple, olive oil, garlic, ginger, soy sauce and vinegar and whisk well.
Add this to your slow cooker and mix with tofu cubes.
Cover and cook on High for 2 hours and 45 minutes.
Add sesame seeds and zucchinis, stir gently, cover and cook on High for 15 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 9, protein 10
Special Jambalaya
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 4
Ingredients:
6 ounces soy chorizo, chopped
1 and ½ cups celery ribs, chopped
1 cup okra
1 green bell pepper, chopped
16 ounces canned tomatoes and green chilies, chopped
2 garlic cloves, minced
½ teaspoon paprika
1 and ½ cups veggie stock
A pinch of cayenne pepper
Black pepper to the taste
A pinch of salt
3 cups already cooked wild rice for serving
Directions:
Heat up a pan over medium high heat, add soy chorizo, stir, brown for a few minutes and transfer to your slow cooker.
Also, add celery, bell pepper, okra, tomatoes and chilies, garlic, paprika, salt, pepper and cayenne to your slow cooker.
Stir everything, add veggie stock, cover the slow cooker and cook on Low for 6 hours.
Divide rice on plates, top each serving with your vegan jambalaya and serve hot.
Enjoy!
Nutrition: calories 150, fat 3, fiber 7, carbs 15, protein 9
Delicious Chard Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
1 yellow onion, chopped
1 tablespoon olive oil
1 celery stalk, chopped
2 garlic cloves, minced
1 carrot, chopped
1 bunch Swiss chard, torn
1 cup brown lentils, dried
5 potatoes, peeled and cubed
1 tablespoon soy sauce
Black pepper to the taste
A pinch of sea salt
6 cups veggie stock
Directions:
Heat up a big pan with the oil over medium high heat, add onion, celery, garlic, carrot and Swiss chard, stir, cook for a few minutes and transfer to your slow cooker.
Also, add lentils, potatoes, soy sauce, salt, pepper and stock to the slow cooker, stir, cover and cook on Low for 8 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 200, fat 4, fiber 5, carbs 9, protein 12
Chinese Tofu and Veggies
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
14 ounces extra firm tofu, pressed and cut into medium triangles
Cooking spray
2 teaspoons ginger, grated
1 yellow onion, chopped
3 garlic cloves, minced
8 ounces tomato sauce
¼ cup hoisin sauce
¼ teaspoon coconut aminos
2 tablespoons rice wine vinegar
1 tablespoon soy sauce
1 tablespoon spicy mustard
¼ teaspoon red pepper, crushed
2 teaspoons molasses
2 tablespoons water
A pinch of black pepper
3 broccoli stalks
1 green bell pepper, cut into squares
2 zucchinis, cubed
Directions:
Heat up a pan over medium high heat, add tofu pieces, brown them for a few minutes and transfer to your slow cooker.
Heat up the pan again over medium high heat, add ginger, onion, garlic and tomato sauce, stir, sauté for a few minutes and transfer to your slow cooker as well.
Add hoisin sauce, aminos, vinegar, soy sauce, mustard, red pepper, molasses, water and black pepper, stir gently, cover and cook on High for 3 hours.
Add zucchinis, bell pepper and broccoli, cover and cook on High for 1 more hour.
Divide between plates and serve right away.
Enjoy!
Nutrition: calories 300, fat 4, fiber 8, carbs 14, protein 13
Wonderful Corn Chowder
Preparation time: 10 minutes
Cooking time: 8 hours and 30 minutes
Servings: 6
Ingredients:
2 cups yellow onion, chopped
2 tablespoons olive oil
1 red bell pepper, chopped
1 pound gold potatoes, cubed
1 teaspoon cumin, ground
4 cups corn kernels
4 cups veggie stock
1 cup almond milk
A pinch of salt
A pinch of cayenne pepper
½ teaspoon smoked paprika
Chopped scallions for serving
Directions:
Heat up a pan with the oil over medium heat, add onion, stir and sauté for 5 minutes and then transfer to your slow cooker.
Add bell pepper, 1 cup corn, potatoes, paprika, cumin, salt and cayenne, stir, cover and cook on Low for 8 hours.
Blend this using an immersion blender and then mix with almond milk and the rest of the corn.
Stir chowder, cover and cook on Low for 30 minutes more.
Ladle into bowls and serve with chopped scallions on top.
Enjoy!
Nutrition: calories 200, fat 4, fiber 7, carbs 13, protein 16
Black Eyed Peas Stew
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 8
Ingredients:
3 celery stalks, chopped
2 carrots, sliced
1 yellow onion, chopped
1 sweet potato, cubed
1 green bell pepper, chopped
3 cups black-eyed peas, soaked for 8 hours and drained
1 cup tomato puree
4 cups veggie stock
A pinch of salt
Black pepper to the taste
1 chipotle chile, minced
1 teaspoon ancho chili powder
1 teaspoons sage, dried and crumbled
2 teaspoons cumin, ground
Chopped coriander for serving
Directions:
Put celery in your slow cooker.
Add carrots, onion, potato, bell pepper, black-eyed peas, tomato puree, salt, pepper, chili powder, sage, chili, cumin and stock.
Stir, cover and cook on High for 4 hours.
Stir stew again, divide into bowls and serve with chopped coriander on top.
Enjoy!
Nutrition: calories 200, fat 4, fiber 7, carbs 9, protein 16
White Bean Cassoulet
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 4
Ingredients:
2 celery stalks, chopped
3 leeks, sliced
4 garlic cloves, minced
2 carrots, chopped
2 cups veggie stock
15 ounces canned tomatoes, chopped
1 bay leaf
1 tablespoon Italian seasoning
30 ounces canned white beans, drained
For the breadcrumbs:
Zest from 1 lemon, grated
1 garlic clove, minced
2 tablespoons olive oil
1 cup vegan bread crumbs
¼ cup parsley, chopped
Directions:
Heat up a pan with a splash of the veggie stock over medium heat, add celery and leeks, stir and cook for 2 minutes.
Add carrots and garlic, stir and cook for 1 minute more.
Add this to your slow cooker and mix with stock, tomatoes, bay leaf, Italian seasoning and beans.
Stir, cover and cook on Low for 6 hours.
Meanwhile, heat up a pan with the oil over medium high heat, add bread crumbs, lemon zest, 1 garlic clove and parsley, stir and toast for a couple of minutes.
Divide your white beans mix into bowls, sprinkle bread crumbs mix on top and serve.
Enjoy!
Nutrition: calories 223, fat 3, fiber 7, carbs 10, protein 7
Light Jackfruit Dish
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 4
Ingredients:
40 ounces green jackfruit in brine, drained
½ cup agave nectar
½ cup gluten free tamari sauce
¼ cup soy sauce
1 cup white wine
