recipes

Spicy Black Bean Barbecue Chili

Spicy Black Bean Barbecue Chili

Portions:6 servings
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Equipment

Ingrediënten

  • 1 bag 16 oz dried black beans (2 cups), sorted, rinsed
  • 10 cups water
  • 1 tablespoon olive or vegetable oil
  • 1 large onion chopped (1 cup)
  • 6 cloves garlic finely chopped
  • 4 cups water
  • 1 can 14.5 oz diced tomatoes with green chiles, undrained
  • 1 cup hickory barbecue sauce
  • 1 chipotle chile in adobo sauce finely chopped, plus 1 teaspoon adobo sauce (from 11-oz can)
  • 2 cups frozen soy-protein burger crumbles
  • 1 medium green or red bell pepper chopped (1 cup)
  • ¼ cup chopped fresh cilantro

Instructies

  • In 4-quart Dutch oven, heat beans and 10 cups water to boiling.
  • Reduce heat; simmer uncovered 10 minutes.
  • Remove from heat.
  • Cover; let stand 1 hour.
  • In 10-inch skillet, heat oil over medium-high heat.
  • Add onion and garlic; cook about 8 minutes, stirring occasionally, until onion is tender and light golden brown.
  • Drain beans.
  • Place beans in 31⁄2- to 4-quart slow cooker.
  • Add 4 cups water and onion mixture.
  • Cover; cook on Low heat setting 10 to 12 hours.
  • Stir in tomatoes, barbecue sauce, chile, adobo sauce and frozen soy-protein crumbles.
  • Increase heat setting to High; cover and cook 30 minutes.
  • Top individual servings with bell pepper and cilantro.

Notes / Tips / Wine Advice:

For chili that is spicier, use 2 chipotle chiles and 2 teaspoons adobo sauce.
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Recipe Category Chili / Crockpot
Diets Low Fat / Vegetarian

Chipotle Four-Bean Chili with Lime

Chipotle Four-Bean Chili with Lime

Portions:5 servings
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Equipment

Ingrediënten

  • 1 medium onion finely chopped (1⁄2 cup)
  • 2 cans 14.5 oz each organic diced tomatoes, undrained
  • 1 can 15.5 oz red beans, drained, rinsed
  • 1 can 15 oz black beans, drained, rinsed
  • 1 can 15 oz garbanzo beans, drained, rinsed
  • 1 can 15 oz pinto beans, drained, rinsed
  • 1 chipotle chile in adobo sauce from 7-oz can, finely chopped
  • 1 tablespoon dried minced garlic
  • 2 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 2 teaspoons packed brown sugar
  • 1 ⁄2 teaspoon salt
  • 2 tablespoons lime juice

Instructies

  • In 5- to 6-quart slow cooker, mix all ingredients except lime juice.
  • Cover; cook on Low heat setting 6 to 8 hours or on High heat setting 2 to 3 hours.
  • Just before serving, stir in lime juice.

Notes / Tips / Wine Advice:

Do you prefer one type of bean over others? This dish is colorful and flavorful with a variety of beans, but feel free to substitute one kind of bean for another if you have a preference.

Nutritional Information

Calories: 590 kcal
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Recipe Category Chili / Crockpot
Diets Low Fat / Vegetarian

Creamy Split Pea Soup

Creamy Split Pea Soup

Portions:8 servings
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Equipment

Ingrediënten

  • 1 bag 16 oz dried green split peas (2 cups), sorted, rinsed
  • 6 cups water
  • ½ cup dry sherry if desired
  • 1 large dark-orange sweet potato peeled, chopped (2 cups)
  • 1 large onion chopped (1 cup)
  • 4 cloves garlic finely chopped
  • 1 tablespoon salt
  • 3 cups firmly packed chopped fresh spinach leaves
  • 1 cup half-and-half
  • 2 tablespoons chopped fresh dill weed
  • Freshly ground pepper to taste

Instructies

  • In 3 1⁄2- to 4-quart slow cooker, mix split peas, water, sherry, sweet potato, onion, garlic and salt.
  • Cover; cook on Low heat setting 10 to 11 hours.
  • Stir in spinach, half-and-half and dill weed.
  • Cover; cook on Low heat setting about 30 minutes longer or until spinach is wilted.
  • Season with pepper.

Notes / Tips / Wine Advice:

If you are looking for a meatless but not vegetarian recipe, use a 48-ounce can of chicken broth and 2 cups of water instead of 6 cups water.

Nutritional Information

Calories: 240 kcal
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Recipe Category Crockpot / Soup
Diets Low Fat / Vegetarian

Barley–Pine Nut Casserole

Barley–Pine Nut Casserole

Portions:5 servings
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Ingrediënten

  • 1 cup uncooked pearl barley
  • 1½ cups vegetable juice
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 medium stalks celery sliced (1 cup)
  • 1 medium bell pepper chopped (1 cup)
  • 1 medium onion chopped (1⁄2 cup)
  • 1 can 14 oz vegetable broth
  • 4 medium green onions sliced (1⁄4 cup)
  • ¼ ⁄4 cup pine nuts toasted*

Instructies

  • In 3- to 4-quart slow cooker, mix all ingredients except green onions and nuts.
  • Cover; cook on Low heat setting 6 to 8 hours.
  • Before serving, stir in green onions and pine nuts.
  • *To toast pine nuts, bake uncovered in ungreased shallow pan in 350°F oven 6 to 10 minutes, stirring occasionally, until golden brown.
  • Or cook in ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.

Notes / Tips / Wine Advice:

Barley is the perfect grain to cook in the slow cooker. The long, slow cooking makes the barley tender but not gummy. Serve this casserole with steamed edamame for a great dish with extra protein.

Nutritional Information

Calories: 230 kcal
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Recipe Category Casserole / Crockpot
Diets Low Fat / Vegetarian

Mediterranean Minestrone Casserole

Mediterranean Minestrone Casserole

Portions:5 servings
Preparation Time: 6 uur 40 minuten
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Equipment

Ingrediënten

  • 3 medium carrots sliced (11⁄2 cups)
  • 1 medium onion chopped (1⁄2 cup)
  • 1 cup water
  • 2 teaspoons sugar
  • 1 teaspoon Italian seasoning
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 can 28 oz organic diced tomatoes, undrained
  • 1 can 15 oz garbanzo beans, drained, rinsed
  • 1 can 6 oz Italian-style tomato paste
  • 2 cloves garlic finely chopped
  • 1½ cups frozen cut green beans thawed
  • 1 cup uncooked elbow macaroni 31⁄2 oz
  • ½ cup shredded Parmesan cheese 2 oz

Instructies

  • In 3- to 4-quart slow cooker, mix all ingredients except green beans, macaroni and cheese.
  • Cover; cook on Low heat setting 6 to 8 hours.
  • Stir in green beans and macaroni.
  • Increase heat setting to High; cover and cook about 20 minutes longer or until beans and macaroni are tender.
  • Sprinkle with cheese.

Notes / Tips / Wine Advice:

Looking to get a healthy dose of vegetables? This vegetarian main dish has carrots, onions, tomatoes and green beans, in addition to fiber-rich garbanzos.

Nutritional Information

Calories: 350 kcal
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Recipe Category Casserole / Crockpot
Country Mediterranean
Diets Vegetarian

Slow Cooker Lentil Stew with Cornbread Dumplings

Slow Cooker Lentil Stew with Cornbread Dumplings

Portions:8 servings (about 1 cup stew and 1 dumpling each)
Preparation Time: 7 uur 50 minuten
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Equipment

Ingrediënten

STEW

  • 1 lb dried lentils 2 cups, sorted, rinsed
  • 3 cups water
  • 1 teaspoon ground cumin
  • 1 teaspoon salt-free seasoning blend
  • 3 medium carrots thinly sliced (11⁄2 cups)
  • 1 medium yellow or red bell pepper cut into 1-inch pieces
  • 1 medium onion chopped (1⁄2 cup)
  • 1 can 14.5 oz diced tomatoes with green chiles, undrained
  • 1 can 14 oz vegetable broth

DUMPLINGS

  • 1 ⁄2 cup all-purpose flour
  • 1 ⁄2 cup yellow cornmeal
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ¼ cup fat-free skim milk
  • 2 tablespoons canola oil
  • 1 egg or 2 egg whites slightly beaten

Instructies

  • In 31⁄2- to 4-quart slow cooker, mix all stew ingredients.
  • Cover; cook on Low heat setting 7 to 8 hours.
  • In medium bowl, mix flour, cornmeal, baking powder and 1⁄4 teaspoon salt.
  • Stir in milk, oil and egg just until moistened.
  • Drop dough by spoonfuls onto hot lentil mixture.
  • Increase heat setting to High.
  • Cover; cook 25 to 35 minutes or until toothpick inserted in center of dumplings comes out clean.

Nutritional Information

Calories: 330 kcal
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Recipe Category Crockpot / Stew
Diets Low Fat / Vegetarian

Curried Sweet Potato and Lentil Stew

Curried Sweet Potato and Lentil Stew

Portions:6 servings
Preparation Time: 5 uur 30 minuten
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Ingrediënten

  • 3 cups cubes 1 inch peeled dark-orange sweet potatoes
  • 1 small onion finely chopped (1⁄4 cup)
  • 1½ cups ready-to-eat baby-cut carrots
  • ¾ cup dried lentils sorted, rinsed
  • 2 teaspoons olive or vegetable oil
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 teaspoon finely chopped gingerroot
  • 1 clove garlic finely chopped
  • 1 can 14 oz vegetable broth
  • 1½ cups frozen cut green beans thawed
  • ½ cup plain fat-free yogurt from 2-lb container

Instructies

  • Spray 3- to 4-quart slow cooker with cooking spray.
  • In slow cooker, mix sweet potatoes, onion, carrots and lentils.
  • In 8-inch skillet, heat oil over medium heat.
  • Add curry powder, cumin, salt, pepper, gingerroot and garlic; cook 1 minute, stirring constantly.
  • Stir in broth.
  • Pour mixture into slow cooker; stir.
  • Cover; cook on Low heat setting 5 to 6 hours.
  • Stir in green beans.
  • Increase heat setting to High; cover and cook about 15 minutes longer or until beans are crisp-tender.
  • Serve topped with yogurt.

Notes / Tips / Wine Advice:

Place the green beans in the refrigerator when beginning the recipe, and they will be thawed just in time to stir into the stew.

Nutritional Information

Calories: 190 kcal
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Recipe Category Crockpot / Stew
Diets Low Fat / Vegetarian

Slow Cooker Winter Vegetable Stew

Slow Cooker Winter Vegetable Stew

Portions:8 servings
Preparation Time: 8 uur 40 minuten
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Equipment

Ingrediënten

  • 2 cans 14.5 oz each organic diced tomatoes with Italian herbs, undrained
  • 4 medium red potatoes cut into 1⁄2-inch pieces
  • 4 medium stalks celery cut into 1⁄2-inch pieces (2 cups)
  • 3 medium carrots cut into 1⁄2-inch pieces (11⁄2 cups)
  • 2 medium parsnips peeled, cut into 1⁄2-inch pieces
  • 2 medium leeks cut into 1⁄2-inch pieces
  • 1 can 14 oz vegetable broth
  • ½ teaspoon salt
  • ½ teaspoon dried thyme leaves
  • ½ teaspoon dried rosemary leaves
  • 3 tablespoons cornstarch
  • 3 tablespoons cold water

Instructies

  • In 4- to 5-quart slow cooker, place all ingredients except cornstarch and water.
  • Cover; cook on Low heat setting 8 to 10 hours.
  • In small bowl, mix cornstarch and water; gradually stir into stew until blended.
  • Increase heat setting to High; cover and cook about 20 minutes longer, stirring occasionally, until thickened.

Notes / Tips / Wine Advice:

Parsnips, root vegetables that look like creamy white carrots, have a slightly sweet flavor. If you don’t have any on hand, you can use carrots instead.

Nutritional Information

Calories: 160 kcal
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Recipe Category Crockpot / Stew
Diets Low Fat / Vegetarian

Curried Carrot Soup

Curried Carrot Soup

Portions:6 servings (1 cup each)
Preparation Time: 7 uur 25 minuten
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Equipment

Ingrediënten

SOUP

  • 12 ⁄3 cups chopped onions about 3 medium
  • 1 tablespoon dried minced garlic
  • 2 bags 1 lb each frozen sliced carrots, thawed
  • 1 to 2 tablespoons curry powder
  • 1 ⁄8 teaspoon crushed red pepper flakes
  • 1 ⁄4 teaspoon salt
  • 1 carton 32 oz reduced-sodium vegetable broth (4 cups)
  • 1 cup half-and-half

GARNISHES, IF DESIRED

  • Chopped dry-roasted peanuts
  • Chopped fresh cilantro or parsley

Instructies

  • Spray 3 1⁄2- to 4-quart slow cooker with cooking spray.
  • In slow cooker, mix all soup ingredients except half-and-half.
  • Cover; cook on Low heat setting 7 to 9 hours.
  • Strain cooked vegetables from cooking liquid, reserving liquid.
  • In blender or food processor, place vegetables.
  • Cover; blend until smooth.
  • Return vegetable puree to slow cooker.
  • Stir in 11⁄2 cups of the reserved liquid and the half-and-half.
  • Cover; cook on Low heat setting about 10 minutes longer or until warm.
  • Garnish each serving with peanuts and cilantro.

Notes / Tips / Wine Advice:

Adjust the amount of reserved liquid blended back into the soup to make a thicker or thinner soup, as you prefer. Cover and refrigerate the remaining reserved liquid. You may find that you will want to thin any leftover soup a little more when reheating it the next day. You can also use the flavorful reserved liquid for cooking rice, potatoes or other dishes.

Nutritional Information

Calories: 150 kcal
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Recipe Category Crockpot / Soup
Diets Low Fat / Vegetarian

Slow Cooker Zesty Black Bean Soup

Slow Cooker Zesty Black Bean Soup

Portions:9 servings (11⁄3 cups each)
Preparation Time: 11 uur 35 minuten
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Equipment

Ingrediënten

  • 1 bag 16 oz dried black beans (2 cups), sorted, rinsed
  • 10 cups water
  • 2 cartons 3 2 oz each vegetable broth (8 cups)
  • 2 cans 14.5 oz each diced tomatoes with green chiles, undrained
  • 2 medium carrots coarsely chopped ( 1 cup)
  • 2 medium onions coarsely chopped ( 1 cup)
  • 1 ⁄4 cup chopped fresh cilantro
  • 2 teaspoons finely chopped garlic
  • 1 teaspoon salt
  • 1 ⁄4 teaspoon pepper
  • 1 ⁄8 teaspoon ground red pepper cayenne
  • Sour cream if desired
  • Chopped fresh cilantro if desired

Instructies

  • In 4-quart Dutch oven, heat beans and water to boiling.
  • Reduce heat; simmer uncovered 10 minutes.
  • Remove from heat; cover and let stand 1 hour.
  • Drain beans.
  • In 6-quart slow cooker, place beans and remaining ingredients except sour cream and cilantro.
  • Cover; cook on Low heat setting 10 to 12 hours.
  • Serve soup topped with sour cream and cilantro.

Notes / Tips / Wine Advice:

Short on time? Soak the beans in cold water overnight rather than using the quick-soak method in the recipe.
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Recipe Category Crockpot / Soup
Diets Low Fat / Vegetarian
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