by Shon Brooks
Enjoy!
Nutrition: calories 266, fat 6, fiber 4, carbs 12, protein 4
3 Bean Chili
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
15 ounces canned kidney beans, drained
30 ounces canned chili beans in sauce
15 ounces canned black beans, drained
2 green bell peppers, chopped
30 ounces canned tomatoes, crushed
2 tablespoons chili powder
2 yellow onions, chopped
2 garlic cloves, minced
1 teaspoon oregano, dried
1 tablespoon cumin, ground
Salt and black pepper to the taste
Directions:
In your slow cooker, mix kidney beans with chili beans, black beans, bell peppers, tomatoes, chili powder, onion, garlic, oregano, cumin, salt and pepper, stir, cover and cook on Low for 8 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 314, fat 6, fiber 5, carbs 14, protein 4
Root Vegetable Chili
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 12
Ingredients:
2 cups turnips, cubed
2 cups rutabagas, cubed
2 cups sweet potatoes, cubed
2 cups parsnips, cubed
1 cup beets, cubed
1 cup carrots, cubed
1 and ½ cups yellow onion, chopped
8 ounces tempeh, rinsed and cubed
28 ounces canned tomatoes, chopped
1 cup veggie stock
15 ounces canned black beans, drained
15 ounces canned kidney beans, drained
Salt and black pepper to the taste
1 teaspoon cumin, ground
1 teaspoon chili powder, ground
A pinch of cayenne pepper
½ teaspoon nutmeg, ground
½ teaspoon sweet paprika
½ cup parsley, chopped
Directions:
In your slow cooker, mix turnips with rutabagas, sweet potatoes, parsnips, beets, carrots, onion, tempeh, tomatoes, stock, black and kidney beans, salt, pepper, cumin, chili powder, cayenne, nutmeg and paprika, stir, cover and cook on Low for 6 hours.
Add parsley, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 311, fat 6, fiber 6, carbs 16, protein 6
Brown Rice Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
70 ounces canned black beans, drained
1 cup yellow onion, chopped
1 tablespoon olive oil
2 carrots, chopped
1 jalapeno pepper, chopped
3 garlic cloves, minced
1 teaspoon cumin, ground
1 teaspoon chili powder
1 teaspoon oregano, dried
Salt and black pepper to the taste
2 tablespoons tomato paste
4 cups veggie stock
A splash of Tabasco sauce
2 cups brown rice, already cooked
1 tablespoon cilantro, chopped
Directions:
Drizzle the olive oil on the bottom of your slow cooker.
Add black beans, onion, carrots, jalapeno, garlic, cumin, chili, oregano, tomato paste, stock, Tabasco, salt, pepper and rice, stir, cover and cook on Low for 8 hours.
Add cilantro, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 314, fat 5, fiber 8, carbs 18, protein 4
Butternut Squash Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
3 pounds butternut squash, peeled and cubed
1 yellow onion, chopped
4 cups veggie stock
14 ounces coconut milk
Salt and black pepper to the taste
3 tablespoons red curry paste
1 tablespoon cilantro, chopped
Directions:
In your slow cooker, mix squash with onion, stock, milk, curry paste, salt and pepper, stir, cover and cook on Low for 8 hours
Blend using an immersion blender, ladle soup into bowls, sprinkle cilantro on top and serve.
Enjoy!
Nutrition: calories 237, fat 5, fiber 6, carbs 19, protein 6
Green Beans Soup
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 4
Ingredients:
1 pound green beans
1 yellow onion, chopped
4 carrots, chopped
4 garlic cloves, minced
1 tablespoon thyme, chopped
7 cups veggie stock
Salt and black pepper to the taste
Directions:
In your slow cooker, mix green beans with onion, carrots, garlic, stock, salt and pepper, stir, cover and cook on High for 4 hours.
Add thyme, stir, ladle soup into bowls and serve.
Enjoy!
Nutrition: calories 231, fat 4, fiber 6, carbs 7, protein 5
Rich Chickpeas And Lentils Soup
Preparation time: 10 minutes
Cooking time: 5 hours
Servings: 6
Ingredients:
1 yellow onion, chopped
1 tablespoon olive oil
1 tablespoon garlic, minced
1 teaspoons sweet paprika
1 teaspoon smoked paprika
Salt and black pepper to the taste
1 cup red lentils
15 ounces canned chickpeas, drained
4 cups veggie stock
29 ounces canned tomatoes and juice
Directions:
In your slow cooker, mix onion with oil, garlic, sweet and smoked paprika, salt, pepper, lentils, chickpeas, stock and tomatoes, stir, cover and cook on High for 5 hours.
Ladle into bowls and serve hot.
Enjoy!
Nutrition: calories 341, fat 5, fiber 8, carbs 19, protein 3
Chard And Sweet Potato Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
1 yellow onion, chopped
1 tablespoon olive oil
1 carrot, chopped
1 celery stalk, chopped
1 bunch Swiss chard, leaves torn
2 garlic cloves, minced
4 sweet potatoes, cubed
1 cup brown lentils, dried
6 cups veggie stock
1 tablespoon coconut aminos
Salt and black pepper to the taste
Directions:
In your slow cooker, mix oil with onion, carrot, celery, chard, garlic, potatoes, lentils, stock, salt, pepper and aminos, stir, cover and cook on Low for 8 hours.
Ladle soup into bowls and serve right away.
Enjoy!
Nutrition: calories 312, fat 5, fiber 7, carbs 10, protein 5
Chinese Soup And Ginger Sauce
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
2 celery stalks, chopped
1 yellow onion, chopped
1 cup carrot, chopped
8 ounces water chestnuts
8 ounces canned bamboo shoots, drained
2 teaspoons garlic, minced
2 teaspoons ginger paste
½ teaspoon red pepper flakes
3 tablespoons coconut aminos
1-quart veggie stock
2 bunches bok choy, chopped
5 ounces white mushrooms, sliced
8 ounces tofu, drained and cubed
1 ounce snow peas, cut into small pieces
6 scallions, chopped
For the ginger sauce:
2 tablespoons ginger paste
2 tablespoons agave syrup
2 tablespoon coconut aminos
Directions:
In your slow cooker, mix onion with carrot, celery, chestnuts, bamboo shoots, garlic paste, 2 teaspoons ginger paste, pepper flakes, 3 tablespoons coconut aminos, stock, bok choy, mushrooms, tofu, snow peas and scallions, stir, cover and cook on Low for 8 hours.
In a bowl, mix 2 tablespoons ginger paste with agave syrup, 2 tablespoons coconut aminos and sesame oil and whisk well.
Ladle Chinese soup into bowls, add ginger sauce on top and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 6, carbs 19, protein 4
Corn Cream Soup
Preparation time: 10 minutes
Cooking time: 8 hours and 10 minutes
Servings: 6
Ingredients:
1 yellow onion, chopped
2 tablespoons olive oil
1 red bell pepper, chopped
3 cups gold potatoes, chopped
4 cups corn kernels
4 cups veggie stock
½ teaspoon smoked paprika
1 teaspoon cumin, ground
Salt and black pepper to the taste
1 cup almond milk
2 scallions, chopped
Directions:
Heat up a pan with the oil over medium high heat, add onion, stir and cook for 5-6 minutes.
Transfer this to your slow cooker, add bell pepper, potatoes, 3 cups corn, stock, paprika, cumin, salt and pepper, stir, cover and cook on Low for 7 hours and 30 minutes.
Blend soup using an immersion blender, add almond milk and blend again.
Add the rest of the corn, cover pot and cook on Low for 30 minutes more.
Ladle soup into bowls, sprinkle scallions on top and serve.
Enjoy!
Nutrition: calories 312, fat 4, fiber 6, carbs 12, protein 4
Veggie Medley
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
1 tablespoon ginger, grated
3 garlic cloves, minced
1 date, pitted and chopped
1 and ½ teaspoon coriander, ground
½ teaspoon dry mustard
1 and ¼ teaspoon cumin, ground
A pinch of salt and black pepper
½ teaspoon turmeric powder
1 tablespoon white wine vinegar
¼ teaspoon cardamom, ground
2 carrots, chopped
1 yellow onion, chopped
4 cups cauliflower florets
1 and ½ cups kidney beans, cooked
2 zucchinis, chopped
6 ounces tomato paste
1 green bell pepper, chopped
1 cup green peas
Directions:
In your slow cooker, mix ginger with garlic, date, coriander, dry mustard, cumin, salt, pepper, turmeric, vinegar, cardamom, carrots, onion, cauliflower, kidney beans, zucchinis, tomato paste, bell pepper and peas, stir, cover and cook on High for 4 hours.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 165, fat 2, fiber 10, carbs 32, protein 9
Lentils Curry
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 8
Ingredients:
10 ounces spinach
2 cups red lentils
1 tablespoon garlic, minced
15 ounces canned tomatoes, chopped
2 cups cauliflower florets
1 teaspoon ginger, grated
1 yellow onion, chopped
4 cups veggie stock
2 tablespoons curry paste
½ teaspoon cumin, ground
½ teaspoon coriander, ground
2 teaspoons stevia
A pinch of salt and black pepper
¼ cup cilantro, chopped
1 tablespoon lime juice
Directions:
In your slow cooker, mix spinach with lentils, garlic, tomatoes, cauliflower, ginger, onion, stock, curry paste, cumin, coriander, stevia, salt, pepper and lime juice, stir, cover and cook on Low for 6 hours.
Add cilantro, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 105, fat 1, fiber 7, carbs 22, protein 7
Lentils Dal
Preparation time: 10 minutes
Cooking time: 5 hours
Servings: 12
Ingredients:
6 cups water
3 cups red lentils
28 ounces canned tomatoes, chopped
1 yellow onion, chopped
4 garlic cloves, minced
1 tablespoon turmeric powder
2 tablespoons ginger, grated
3 cardamom pods
1 bay leaf
2 teaspoons mustard seeds
2 teaspoons onion seeds
2 teaspoons fenugreek seeds
1 teaspoon fennel seeds
Salt and black pepper to the taste
Directions:
In your slow cooker, mix water with lentils, tomatoes, onion, garlic, turmeric, ginger, cardamom, bay leaf, mustard seeds, onion seeds, fenugreek seeds, fennel seeds, salt and pepper, stir, cover and cook on High for 5 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 283, fat 4, fiber 8, carbs 12, protein 4
Rich Jackfruit Dish
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 4
Ingredients:
½ cup tamari
40 ounces canned young jackfruit, drained
¼ cup coconut aminos
1 cup mirin
½ cup agave nectar
8 garlic cloves, minced
2 tablespoons ginger, grated
1 yellow onion, chopped
4 tablespoons sesame oil
1 green pear, cored and chopped
½ cup water
Directions:
In your slow cooker, mix tamari with jackfruit, aminos, mirin, agave nectar, garlic, ginger, onion, sesame oil, water and pear, stir, cover and cook on Low for 6 hours.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 160, fat 4, fiber 1, carbs 20, protein 4
Vegan Gumbo
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
2 tablespoons olive oil
1 green bell pepper, chopped
1 yellow onion, chopped
2 celery stalks, chopped
3 garlic cloves, minced
15 ounces canned tomatoes, chopped
2 cups veggie stock
8 ounces white mushrooms, sliced
15 ounces canned kidney beans, drained
1 zucchini, chopped
1 tablespoon Cajun seasoning
Salt and black pepper to the taste
Directions:
In your slow cooker, mix oil with bell pepper, onion, celery, garlic, tomatoes, stock, mushrooms, beans, zucchini, Cajun seasoning, salt and pepper, stir, cover and cook on Low for 8 hours
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 312, fat 4, fiber 7, carbs 19, protein 4
Eggplant Salad
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 4
Ingredients:
24 ounces canned tomatoes, chopped
1 red onion, chopped
2 red bell peppers, chopped
1 big eggplant, roughly chopped
1 tablespoon smoked paprika
2 teaspoons cumin, ground
Salt and black pepper to the taste
Juice of 1 lemon
1 tablespoons parsley, chopped
Directions:
Add parsley, stir, divide into bowls and serve cold as a dinner salad.
Enjoy!
Nutrition: calories 251, fat 4, fiber 6, carbs 8, protein 3
Corn And Cabbage Soup
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 4
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
1 and ½ cups mushrooms, sliced
3 teaspoons ginger, grated
A pinch of salt and black pepper
2 cups corn kernels
4 cups red cabbage, chopped
4 cups water
1 tablespoon nutritional yeast
2 teaspoons tomato paste
1 teaspoon sesame oil
1 teaspoon coconut aminos
1 teaspoon sriracha sauce
Directions:
In your slow cooker, mix olive oil with onion, garlic, mushrooms, ginger, salt, pepper, corn, cabbage, water, yeast and tomato paste, stir, cover and cook on Low for 7 hours.
