by Shon Brooks
Add peanut butter and stir until it melts.
Divide into bowls, divide peanuts on top and drizzle lime juice on top.
Enjoy!
Nutrition: calories 259, fat 8, fiber 7, carbs 42, protein 8
Special Minestrone Soup
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 8
Ingredients:
2 zucchinis, chopped
3 carrots, chopped
1 yellow onion, chopped
A handful green beans
3 celery stalks, chopped
4 garlic cloves, minced
10 ounces canned garbanzo beans
1 pound lentils, cooked
4 cups veggie stock
28 ounces canned tomatoes, chopped
1 teaspoon curry powder
½ teaspoon garam masala
½ teaspoon cumin, ground
A pinch of salt and black pepper
Directions:
In your slow cooker, mix zucchinis with carrots, onion, green beans, celery, garlic, garbanzo beans, lentils, stock, tomatoes, salt, pepper, cumin, curry powder and garam masala, stir, cover and cook on High for 4 hours.
Ladle soup into bowls and serve.
Enjoy!
Nutrition: calories 193, fat 12, fiber 7, carbs 34, protein 10
Green Chili Soup
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 6
Ingredients:
2 jalapeno chilies, chopped
1 cup yellow onion, chopped
1 tablespoon olive oil
4 poblano chilies, chopped
4 Anaheim chilies, chopped
3 cups corn
10 epazote leaves, shredded
6 cups water
½ bunch cilantro, chopped
Salt and black pepper to the taste
Directions:
In your slow cooker, mix jalapenos with onion, oil, poblano chilies, Anaheim chilies, corn and water, stir, cover and cook on Low for 6 hours.
Add cilantro, epazote leaves, salt and pepper, stir, transfer to your blender, pulse well, divide into bowls and serve.
Enjoy!
Nutrition: calories 179, fat 5, fiber 5, carbs 33, protein 5
Caribbean Dish
Preparation time: 10 minutes
Cooking time: 4 hours and 40 minutes
Servings: 6
Ingredients:
2 tablespoons coconut oil
28 ounces canned black beans
2 yellow onions, chopped
4 garlic cloves, minced
1 green bell pepper, chopped
1 teaspoon thyme, dried
2 teaspoons chili flakes
1 tablespoon stevia
4 potatoes, cut into medium cubes
A pinch of salt and cayenne pepper
28 ounces canned tomatoes, chopped
1 cup veggie stock
14 ounces coconut milk
Directions:
Heat up a pan with the oil over medium high heat, add onion, garlic, stevia, bell pepper, thyme, chili flakes, salt and cayenne, stir and cook for 3-4 minutes.
Add stock, stir, cook for 30 seconds more and transfer to your slow cooker.
Add beans, tomatoes and potatoes to your slow cooker as well, cover and cook on High for 4 hours.
Add coconut milk, stir, cover pot and cook on Low for 30 minutes more.
Divide mix between plates and serve.
Enjoy!
Nutrition: 475, fat 16, fiber 15, carbs 76, protein 14
Mediterranean Stew
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 10
Ingredients:
2 cups eggplant, cubed
1 butternut squash, peeled and cubed
2 cups zucchini, cubed
10 ounces tomato sauce
1 carrot, sliced
1 yellow onion, chopped
½ cup veggie stock
10 ounces okra
1/3 cup raisins
2 garlic cloves, minced
½ teaspoon turmeric powder
½ teaspoon cumin, ground
½ teaspoon red pepper flakes, crushed
¼ teaspoon sweet paprika
¼ teaspoon cinnamon powder
Directions:
In your slow cooker, mix eggplant with squash, zucchini, tomato sauce, carrot, onion, okra, garlic, stock, raisins, turmeric, cumin, pepper flakes, paprika and cinnamon, stir, cover and cook on Low for 7 hours.
Stir your stew one more time, divide into bowls and serve.
Enjoy!
Nutrition: calories 100, fat 3, fiber 4, carbs 24, protein 3
Chickpeas Delight
Preparation time: 10 minutes
Cooking time: 12 hours
Servings: 14
Ingredients:
6 cups chickpeas
11 cups water
1 yellow onion, chopped
1 tablespoon ginger, grated
20 garlic cloves, minced
8 Thai peppers, chopped
2 tablespoons cumin, ground
2 tablespoons coriander, ground
1 tablespoons red chili powder
2 tablespoons garam masala
2 tablespoons vegan tamarind paste
Juice of ½ lemon
Directions:
In your slow cooker, mix chickpeas with water, stir, cover and cook on Low for 10 hours.
In your blender, mix onion with ginger, garlic, Thai peppers, cumin, coriander, chili powder, garam masala, tamarind paste and lemon juice and pulse well.
Add this mix to slow cooker, toss, cover and cook on Low for 2 hours more.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 355, fat 5, fiber 14, carbs 56, protein 17
Mexican Quinoa Dish
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
15 ounces canned black beans, drained
30 ounces canned red enchilada sauce
15 ounces canned corn, drained
15 ounces canned tomatoes and green chilies, chopped
1 cup quinoa
½ cup water
Salt and black pepper to the taste
1 cup vegan cheese, shredded
Directions:
In your slow cooker, mix black beans with corn, enchilada sauce, tomatoes and chilies, quinoa, water, salt and pepper and toss.
Sprinkle vegan cheese on top, cover and cook on High for 4 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 400, fat 3, fiber 14, carbs 32, protein 6
Sweet Potato Soup
Preparation time: 10 minutes
Cooking time: 5 hours and 20 minutes
Servings: 6
Ingredients:
5 cups veggie stock
3 sweet potatoes, peeled and chopped
2 celery stalks, chopped
1 cup yellow onion, chopped
1 cup almond milk
1 teaspoon tarragon, dried
2 garlic cloves, minced
2 cups baby spinach
8 tablespoons almonds, sliced
A pinch of salt and black pepper
Directions:
In your slow cooker, mix stock with potatoes, celery, onion, almond milk, tarragon, garlic, salt and pepper, stir, cover and cook on High for 5 hours.
Blend soup using an immersion blender, add more salt and pepper if needed, also add spinach and almonds, toss, cover and leave aside for 20 minutes.
Divide soup into bowls and serve.
Enjoy!
Nutrition: calories 311, fat 5, fiber 4, carbs 12, protein 5
White Beans Stew
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 10
Ingredients:
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2 pounds white beans
3 celery stalks, chopped
2 carrots, chopped
1 bay leaf
1 yellow onion, chopped
3 garlic cloves, minced
1 teaspoon rosemary, dried
1 teaspoon oregano, dried
1 teaspoon thyme, dried
10 cups water
Salt and black pepper to the taste
28 ounces canned tomatoes, chopped
6 cups chard, chopped
Directions:
In your slow cooker, mix white beans with celery, carrots, bay leaf, onion, garlic, rosemary, oregano, thyme, water, salt, pepper, tomatoes and chard, toss, cover and cook on High for 4 hours.
Stir your stew one more time, divide into bowls and serve.
Enjoy!
Nutrition: calories 341, fat 8, fiber 12, carbs 20, protein 6
Spaghetti Squash Bowls
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 5
Ingredients:
1 spaghetti squash, halved
2 cups water
2 cups broccoli florets
1 tablespoon sesame seeds
For the salad dressing:
1 and ½ tablespoon stevia
3 tablespoons wine vinegar
3 tablespoons olive oil
1 tablespoon coconut aminos
1 tablespoon ginger, grated
2 garlic cloves, minced
1 teaspoon sesame oil
Directions:
In your blender, mix stevia with vinegar, oil, aminos, ginger, garlic and sesame oil, pulse really well and leave aside for now.
In your slow cooker, mix spaghetti squash with water, cover and cook on Low for 8 hours.
Transfer squash to a cutting board, cool it down, scrape flesh and transfer to a bowl.
Add broccoli and sesame seeds and toss.
Add salad dressing, toss well and serve.
Enjoy!
Nutrition: calories 150, fat 4, fiber 6, carbs 26, protein 6
Italian Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 3 hours and 30 minutes
Servings: 4
Ingredients:
1 cauliflower head, florets separated
2 teaspoons oregano, dried
1 cup red onion, chopped
2 garlic cloves, minced
1 teaspoon basil, dried
28 ounces canned tomatoes, chopped
½ cup veggie stock
Salt and black pepper to the taste
A pinch of red pepper flakes
6 zucchinis, cut with a spiralizer
Directions:
In your slow cooker, mix cauliflower with oregano, onion, garlic, basil, tomatoes, stock, pepper flakes, salt and pepper, stir, cover and cook on High for 3 hours and 30 minutes.
Divide zucchini noodles into bowls, divide cauliflower mix on top, toss a bit and serve.
Enjoy!
Nutrition: calories 251, fat 5, fiber 7, carbs 10, protein 4
Mushroom Delight
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 2
Ingredients:
1 pound mushrooms, halved
1 yellow onion, chopped
3 garlic cloves, minced
1 cup veggie stock
1 tablespoon coconut cream
2 teaspoons smoked paprika
Salt and black pepper to the taste
4 tablespoons parsley, chopped
Directions:
In your slow cooker, mix mushrooms with garlic, onion, stock and paprika, stir, cover and cook on High for 4 hours.
Add parsley, coconut cream, salt and pepper, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 300, fat 6, fiber 12, carbs 16, protein 6
Quinoa And Veggie Mix
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
3 cups veggie stock
1 and ½ cups quinoa
1 tablespoon olive oil
1 yellow onion, chopped
1 sweet red pepper, chopped
1 cup green beans, chopped
1 carrot, chopped
3 garlic cloves, minced
1 teaspoon basil, chopped
Salt and black pepper to the taste
Directions:
In your slow cooker, mix stock with quinoa, oil, onion, red pepper, green beans, carrot, garlic, basil, salt and pepper, stir, cover and cook on Low for 4 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 312, fat 6, fiber 12, carbs 18, protein 5
Bulgur Chili
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
2 cups white mushrooms, sliced
¾ cup bulgur, soaked in 1 cup hot water for 15 minutes and drained
2 cups yellow onion, chopped
½ cup red bell pepper, chopped
1 cup veggie stock
2 garlic cloves, minced
1 cup strong brewed coffee
14 ounces canned kidney beans, drained
14 ounces canned pinto beans, drained
2 tablespoons stevia
2 tablespoons chili powder
1 tablespoon cocoa powder
1 teaspoon oregano, dried
2 teaspoons cumin, ground
1 bay leaf
Salt and black pepper to the taste
Directions:
In your slow cooker, mix mushrooms with bulgur, onion, bell pepper, stock, garlic, coffee, kidney and pinto beans, stevia, chili powder, cocoa, oregano, cumin, bay leaf, salt and pepper, stir gently, cover and cook on Low for 12 hours.
Discard bay leaf, divide chili into bowls and serve.
Enjoy!
Nutrition: calories 351, fat 4, fiber 6, carbs 20, protein 4
Cauliflower Chili
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
30 ounces canned cannellini beans, drained
4 cups cauliflower florets
1 yellow onion, chopped
28 ounces canned tomatoes and juice
4 ounces canned roasted green chilies, chopped
½ cup hot sauce
1 tablespoon stevia
2 teaspoons cumin, ground
1 tablespoon chili powder
A pinch of salt and cayenne pepper
Directions:
In your slow cooker, mix cannellini beans with cauliflower, onion, tomatoes and juice, roasted green chilies, hot sauce, stevia, cumin, chili powder, salt and cayenne pepper, stir, cover and cook on Low for 8 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 314, fat 6, fiber 6, carbs 29, protein 5
Quinoa Chili
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 6
Ingredients:
2 cups veggie stock
½ cup quinoa
30 ounces canned black beans, drained
28 ounces canned tomatoes, chopped
1 green bell pepper, chopped
1 yellow onion, chopped
2 sweet potatoes, cubed
1 tablespoon chili powder
2 tablespoons cocoa powder
2 teaspoons cumin, ground
Salt and black pepper to the taste
¼ teaspoon smoked paprika
Directions:
In your slow cooker, mix stock with quinoa, black beans, tomatoes, bell pepper, onion, sweet potatoes, chili powder, cocoa, cumin, paprika, salt and pepper, stir, cover and cook on High for 6 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: cal
ories 342, fat 6, fiber 7, carbs 18, protein 4
Pumpkin Chili
Preparation time: 10 minutes
Cooking time: 5 hours
Servings: 6
Ingredients:
1 cup pumpkin puree
30 ounces canned kidney beans, drained
30 ounces canned roasted tomatoes, chopped
2 cups water
1 cup red lentils, dried
1 cup yellow onion, chopped
1 jalapeno pepper, chopped
1 tablespoon chili powder
1 tablespoon cocoa powder
½ teaspoon cinnamon powder
2 teaspoons cumin, ground
A pinch of cloves, ground
Salt and black pepper to the taste
2 tomatoes, chopped
Directions:
In your slow cooker, mix pumpkin puree with kidney beans, roasted tomatoes, water, lentils, onion, jalapeno, chili powder, cocoa, cinnamon, cumin, cloves, salt and pepper, stir, cover and cook on High for 5 hours.
Divide into bowls, top with chopped tomatoes and serve hot.
