by Shon Brooks
2 tablespoons ginger, grated
8 garlic cloves, minced
1 pear, cored and chopped
1 yellow onion, chopped
½ cup water
4 tablespoons sesame oil
Directions:
Put jackfruit in your slow cooker.
Add agave nectar, tamari sauce, soy sauce, wine, ginger, garlic, pear, onion, water and oil.
Stir well, cover and cook on Low for 6 hours.
Divide jackfruit mix into bowls and serve.
Enjoy!
Nutrition: calories 160, fat 4, fiber 1, carbs 10, protein 3
Veggie Curry
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
1 tablespoon ginger, grated
14 ounces canned coconut milk
Cooking spray
16 ounces firm tofu, pressed and cubed
1 cup veggie stock
¼ cup green curry paste
½ teaspoon turmeric
1 tablespoon coconut sugar
1 yellow onion, chopped
1 and ½ cup red bell pepper, chopped
A pinch of salt
¾ cup peas
1 eggplant, chopped
Directions:
Put the coconut milk in your slow cooker.
Add ginger, stock, curry paste, turmeric, sugar, onion, bell pepper, salt, peas and eggplant pieces, stir, cover and cook on High for 4 hours.
Meanwhile, spray a pan with cooking spray and heat up over medium high heat.
Add tofu pieces and brown them for a few minutes on each side.
Divide tofu into bowls, add slowly cooked curry mix on top and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 6, carbs 10, protein 9
Chickpeas Soup
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
30 ounces canned chickpeas, drained
2 tablespoons mild curry powder
1 cup lentils, dry
1 sweet potato, cubed
15 ounces canned coconut milk
1 teaspoon ginger powder
1 teaspoon turmeric, ground
A pinch of salt
6 cups veggie stock
Black pepper to the taste
Directions:
Put chickpeas in your slow cooker.
Add lentils, sweet potato cubes, curry powder, ginger, turmeric, salt, pepper and stock.
Stir and then mix with coconut milk.
Stir again, cover and cook on High for 4 hours.
Ladle chickpeas soup into bowls and serve.
Enjoy!
Nutrition: calories 210, fat 4, fiber 6, carbs 9, protein 12
Hot and Delicious Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
8 ounces canned bamboo shoots, drained and chopped
10 ounces mushrooms, sliced
8 shiitake mushrooms, sliced
4 garlic cloves, minced
2 tablespoons ginger, grated
15 ounces extra firm tofu, pressed and cubed
2 tablespoons vegan bouillon
4 cups water
1 teaspoon sesame oil
2 tablespoons coconut aminos
1 teaspoon chili paste
1 and ½ cups peas
2 tablespoons rice wine vinegar
Directions:
Put the water in your slow cooker.
Add bamboo shoot, mushrooms, shiitake mushrooms, garlic, 1 tablespoon ginger, tofu, vegan bouillon, oil, aminos, chili paste, peas and vinegar.
Stir, cover and cook on Low for 8 hours.
Add the rest of the ginger, stir soup again, ladle into bowls and serve right away.
Enjoy!
Nutrition: calories 200, fat 5, fiber 5, carbs 16, protein 18
Delicious Eggplant Salad
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
1 big eggplant, cut into quarters and then sliced
25 ounces canned plum tomatoes
2 red bell peppers, chopped
1 red onion, sliced
2 teaspoons cumin, ground
A pinch of sea salt
Black pepper to the taste
1 teaspoon smoked paprika
Juice of 1 lemon
Directions:
In your slow cooker, mix eggplant pieces with tomatoes, bell peppers, onion, cumin, salt, pepper, paprika and lemon juice, stir, cover and cook on Low for 8 hours.
Stir again, divide into bowls and serve cold.
Enjoy!
Nutrition: calories 143, fat 2, fiber 3, carbs 7, protein 8
Tasty Black Beans Soup
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 6
Ingredients:
4 cups veggie stock
1 pound black beans, soaked overnight and drained
1 yellow onion, chopped
2 jalapenos, chopped
1 red bell pepper, chopped
1 cup tomatoes, chopped
4 garlic cloves, minced
1 tablespoon chili powder
Black pepper to the taste
2 teaspoons cumin, ground
A pinch of sea salt
½ teaspoon cayenne pepper
1 avocado, pitted, peeled and chopped
½ teaspoon sweet paprika
Directions:
Put the stock in your slow cooker.
Add beans, onion, jalapenos, bell pepper, tomatoes, garlic, chili powder, black pepper, salt, cumin, cayenne and paprika.
Stir, cover and cook on Low for 6 hours.
Blend soup using an immersion blender, ladle into bowls and serve with chopped avocado on top.
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 7, protein 17
Rich Sweet Potato Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 5
Ingredients:
5 cups veggie stock
2 celery stalks, chopped
3 sweet potatoes, chopped
1 cup yellow onion, chopped
2 garlic cloves, minced
1 cup rice milk
1 teaspoon tarragon, dried
2 cups baby spinach
8 tablespoons almonds, sliced
A pinch of salt
Black pepper to the taste
Directions:
Put the stock in your slow cooker.
Add celery, potatoes, onion, garlic, salt, pepper and tarragon.
Stir, cover and cook on Low for 8 hours.
Add rice milk and blend using an immersion blender.
Add almonds and spinach, stir, cover and leave aside for 20 minutes.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 230, fat 3, fiber 5, carbs 10, protein 18
Pumpkin Chili
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
1 cup pumpkin, pureed
45 ounces canned black beans, drained
30 ounces canned tomatoes, chopped
1 yellow bell pepper, chopped
1 yellow onion, chopped
¼ teaspoon nutmeg, ground
1 teaspoon cinnamon powder
1 tablespoon chili powder
1 teaspoon cumin, ground
1/8 teaspoon cloves, ground
A pinch of sea salt
Black pepper to the taste
Directions:
Put pumpkin puree in your slow cooker.
Add black beans, tomatoes, onion, bell pepper, cumin, nutmeg, cinnamon, chili powder, cloves, salt and pep
per, stir, cover and cook on Low for 8 hours.
Stir your chili again, divide into bowls and serve.
Enjoy!
Nutrition: calories 250, fat 5, fiber 9, carbs 12, protein 8
Crazy Cauliflower and Zucchini Surprise
Preparation time: 10 minutes
Cooking time: 3 hours and 30 minutes
Servings: 4
Ingredients:
1 cauliflower head, florets separated
2 garlic cloves, minced
¾ cup red onion, chopped
1 teaspoon basil, dried
2 teaspoons oregano flakes
28 ounces canned tomatoes, chopped
¼ teaspoon red pepper flakes
½ cup veggie stock
5 zucchinis, cut with a spiralizer
A pinch of salt
Black pepper to the taste
Directions:
Put cauliflower florets in your slow cooker.
Add garlic, onion, basil, oregano, tomatoes, stock, pepper flakes, salt and pepper, stir, cover and cook on High for 3 hours and 30 minutes.
Mash cauliflower mix a bit using a potato masher.
Divide zucchini noodles in bowls, top each with cauliflower mix and serve.
Enjoy!
Nutrition: calories 150, fat 2, fiber 3, carbs 6, protein 9
Quinoa and Veggies
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
1 tablespoon olive oil
1 and ½ cups quinoa
3 cups veggie stock
1 yellow onion, chopped
1 carrot, chopped
1 sweet red pepper, chopped
1 cup green beans, chopped
2 garlic cloves, minced
1 teaspoon cilantro, chopped
A pinch of salt
Black pepper to the taste
Directions:
Put the stock in your slow cooker.
Add oil, quinoa, onion, carrot, sweet pepper, beans, cloves, salt and pepper, stir, cover and cook on Low for 4 hours.
Add cilantro, stir again, divide on plates and serve.
Enjoy!
Nutrition: calories 120, fat 2, fiber 3, carbs 6, protein 6
Spaghetti Squash Bowls
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
5 pounds spaghetti squash, peeled
2 cups water
2 cups broccoli florets, steamed
1 tablespoon sesame seeds
Chopped peanuts for serving
½ batch salad dressing
For the salad dressing:
1 tablespoon palm sugar
1 tablespoon ginger, grated
3 tablespoons rice wine vinegar
3 tablespoons olive oil
2 tablespoons peanut butter
1 tablespoon soy sauce
3 garlic cloves, minced
1 teaspoon sesame oil
½ teaspoon sesame seeds
Directions:
In your blender, mix ginger with sugar, vinegar, oil, soy sauce, garlic, peanut butter, sesame oil and ½ teaspoon sesame seeds, pulse really well and leave aside.
Put the squash in your slow cooker, add the water, cover and cook on Low for 8 hours.
Leave squash to cool down, cut in halves, scrape flesh and transfer into a bowl.
Add broccoli florets, 1 tablespoon sesame seeds, chopped peanuts and the salad dressing.
Toss salad well and serve.
Enjoy!
Nutrition: calories 150, fat 4, fiber 7, carbs 17, protein 7
Amazing Curry
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
3 cups sweet potatoes, cubed
2 cups broccoli florets
1 cup water
1 cup white onion, chopped
28 ounces canned tomatoes, chopped
15 ounces canned chickpeas, drained
¼ cup quinoa
29 ounces canned coconut milk
1 tablespoon garlic, minced
1 tablespoon ginger root, grated
1 tablespoon turmeric, ground
2 teaspoons vegan tamari sauce
1 teaspoon chili flakes
Directions:
Put the water in your slow cooker.
Add potatoes, broccoli, onion, tomatoes, chickpeas, quinoa, garlic, ginger, turmeric, chili flakes, tamari sauce and coconut milk.
Stir, cover and cook on High for 4 hours.
Stir your curry again, divide into bowls and serve.
Enjoy!
Nutrition: calories 400, fat 12, fiber 10, carbs 20, protein 10
Lentils and Lemon Soup
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 6
Ingredients:
1 yellow bell pepper, chopped
1 yellow onion, chopped
6 carrots, chopped
4 garlic cloves, minced
A pinch of cayenne pepper
4 cups veggie stock
3 cups red lentils, dried
3 cups water
A pinch of sea salt
1 tablespoon rosemary, chopped
Zest and juice from 1 lemon
Directions:
Put the stock and water in your slow cooker.
Add bell pepper, onion, carrots, garlic, lentils, cayenne and salt.
Stir, cover and cook on Low for 6 hours.
Add rosemary, lemon zest and juice, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 160, fat 2, fiber 5, carbs 8, protein 6
Autumn Veggie Mix
Preparation time: 10 minutes
Cooking time: 4 hours and 30 minutes
Servings: 6
Ingredients:
2 sweet potatoes, cubed
1 yellow onion, chopped
1 small cauliflower head, florets separated
14 ounces canned coconut milk
2 teaspoons sriracha sauce
3 tablespoons coconut aminos
A pinch of salt
1 tablespoon palm sugar
3 tablespoons red curry paste
1 cup green peas
8 ounces white mushrooms, roughly chopped
½ cup cashews, toasted and chopped
¼ cup cilantro, chopped
A few basil leaves, chopped for serving
Brown rice for serving
Directions:
Put coconut milk in your slow cooker.
Add potatoes, onion, cauliflower florets, sriracha sauce, aminos, salt, curry paste and sugar, stir, cover and cook on Low for 4 hours.
Add mushrooms, peas, cilantro and basil, stir, cover and cook on Low for 30 minutes more.
Divide into bowls and serve with brown rice on the side and toasted cashews on top.
Enjoy!
Nutrition: calories 200, fat 3, fiber 5, carbs 15, protein 12
Special Veggie Stew
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 8
Ingredients:
1 yellow onion, chopped
1 teaspoon olive oil
2 red potatoes, chopped
A pinch of salt and black pepper
1 tablespoon stevia
1 tablespoon curry powder
1 tablespoon ginger, grated
3 garlic cloves, minced
30 ounces canned chickpeas, drained
1 green bell pepper, chopped
2 cups veggie stock
1 red bell pepper, chopped
1 cauliflower head, florets separated
28 ounces canned tomatoes, chopped
1 cup coconut milk
10 ounces baby spinach
Directions:
In your slow cooker, mix oil with onion, potatoes, salt, p
epper, stevia, curry powder, ginger, garlic, chickpeas, red and green bell pepper, stock, cauliflower, tomatoes, spinach and milk, stir, cover and cook on High for 4 minutes.
Stir your stew again, divide into bowls and serve.
Enjoy!
Nutrition: calories 319, fat 10, fiber 13, carbs 45, protein 14
Vegan Chickpeas Winter Mix
Preparation time: 10 minutes
Cooking time: 4 hours and 10 minutes
Servings: 6
Ingredients:
1 yellow onion, chopped
1 tablespoon ginger, grated
1 tablespoon olive oil
4 garlic cloves, minced
A pinch of salt and black pepper
2 red Thai chilies, chopped
½ teaspoon turmeric powder
2 tablespoons garam masala
4 ounces tomato paste
2 cups veggie stock
6 ounces canned chickpeas, drained
2 tablespoons cilantro, chopped
Directions:
Heat up a pan with the oil over medium high heat, add ginger and onions, stir and cook for 4-5 minutes.
Add garlic, salt, pepper, Thai chilies, garam masala and turmeric, stir, cook for 2 minutes more and transfer everything to your slow cooker.
