Slow cooker yellow split pea and spinach stew

Adapted from Nutrition Action Veggie Nice - not designed for slow cooker; combined this recipe with ideas from slow cooker recipe on theprettybee.com

Makes about 8 cups

INGREDIENTS:

2 Tbsp EVOO

1 lge onion, chopped (used red onion and 1 scallion because I had them)

4 large carrots, chopped

1 small white potato

1 parsnip

1 Tbsp paprika

1/2 tsp ground cumin (would try 1/4 cumin and 1/4 coriander)

2 cups yellow split peas, picked over and rinsed

1/2 pound baby spinach

1/2 tsp Kosher salt - then to taste

Freshly ground black pepper

DIRECTIONS:

1.  Combine all ingredients in the slow cooker.

2. Add 10 cups of water

3.  Cook on low for 6-8 hours.

4.  Can add spinach at the end.

Here's an option:   Serve with pearled barley, sunflower seeds, 1/2 tsp apple cider vinegar.  Or just as is.

Slow Cooker Indian Chickpea and Vegetable Curry

From Home and Gardens Good-For-You Slow Cooker Healthy Comfort 2019

I re-designed this recipe since I don't really like cumin, added a cinnamon stick and cardamom, and I left out the heavy cream.  However, I might try a non-dairy cream next time to see how it changes the taste.  The carrots were delicious, so I'd go heavy on those.  Real carrots, not baby carrots.  Serve over the grain of your choice, and/or with naan.  As with many stews, it tastes better the next day.  Makes 4-6 servings.  This is my guess at the spice combination I used.

Ingredients:
4 cups water (I included 1-2 cups vegetable broth in the 4 cups)
4 medium carrots cut into 1" pieces
2 medium onions, cut into 1/2" wedges (I used more - ~9 small onions)
1 cup dried chickpeas
1.5 tsp salt

1 cinnamon stick
14 oz crushed tomatoes (used diced roasted)
4 cloves garlic, minced
1 fresh serrano pepper (used 1/8 tsp chipotle chili pepper)
1.5 tsp coriander
1/2 tsp cumin
1/2 tsp cardamom
1 tsp ground ginger
1/4 tsp black pepper

1 cup frozen peas, thawed
1/2 cup chopped fresh cilantro
1/4 cup heavy cream - works with soy creamer

Directions:
1) In slow cooker, combine water/broth, carrots, onions, chickpeas, and 1/2 tsp salt.  Cover and cook on high for 5-6 hours or just until chickpeas are tender.

2) Drain vegetables, reserving 1/2 cup of the cooking liquid (I used this as a broth itself, separately).  Return vegetables to cooker.  In a medium bowl combine tomatoes and the next ingredients through black pepper, remaining 1 tsp salt, and reserved cooking liquid.  Stir into vegetables in cooker.  Cover and cook for 30 minutes more.

3) Before serving, stir in peas, cilantro, and cream.  Serve with rice or other grain, and naan for dipping.

slow cooker suggestions

Washington Post suggestions for recipes to make in slow cooker.  These can be adapted:

Smoky Black Bean and Sweet potato chili
https://www.washingtonpost.com/recipes/smoky-black-bean-and-sweet-potato-chili/15086/?utm_term=.90783cd5d670

Red lentil chili
https://www.washingtonpost.com/recipes/red-lentil-chili/16104/?utm_term=.eff46e217da7

Orange Black Beans with Cumin
https://www.washingtonpost.com/recipes/orange-black-beans-with-cumin/7647/?utm_term=.5d5cf5e1daa5

Persian Chicken with Pomegranate and Walnut - Fesenjan

Adapted from The Paleo Slow Cooker - Healthy Gluten-Free Meals the easy Way by Arsy Vartanian. Page Street Publishing Company, 2013.

This is a special Persian dish, high in omega 6's thanks to the walnuts and very high in protein with the combination of chicken and nuts.  On the recommendation of a Persian friend, we used pomegranate molasses (from a Persian grocery store) instead of pomegranate juice, and was delicious meal.  He also prefers the dish made with beef or dark-meat chicken rather than chicken breasts.  As with many dishes in sauce, it was infinitely better 2 and 3 days later.

Ingredients:
3.5 pounds bone-in, skinless chicken thighs, breasts and legs
1 tsp sea salt
1 large onion, thinly sliced
1 tsp cardamom
1/2 tsp cinnamon
3 cloves garlic, chopped
2 cups water
4 cups walnuts, coarsely ground, some of it more finely ground to thicken the sauce
1.5 cups pomegranate juice
1/2 cup pomegranate molasses
2 Tbsp honey
1/2 tsp ground saffron
Salt and pepper just before serving
Pomegranate seeds for garnish

Directions:
There were directions for browning the chicken, sautéing the onion and spices and forming a paste with the walnuts, but I always disregard those instructions for slow-cooker recipes.

Here's my way of doing it:
1) Put all ingredients in the slow cooker.
2) Cook on low for 4 hours.  Remove chicken, debone, shred with 2 forks and place back in slow cooker on high with lid removed.  Cook for 30 minutes to thicken the sauce.
3) Salt and pepper to taste, then serve - but it's much better if you wait a few days.

Slow cooker aloo gobi with tomatoes

I'm on a new kick to avoid wasting any food.  In the past, some part of my produce could be found languishing in the corners of my refrigerator bins.  In the quest to use these up, I've turned to stir fries and slow cooker meals.  In some cases, I use oil, vinegar, soy and maybe date syrup for added taste, or some other favorite combination.  In this case, it's a combination of Indian spices.

In my quest to have a variety of simple weekday meals, I tried to make aloo gobi - a classic cauliflower and potato dish in the slow cooker.  I wanted to use up everything I had in the fridge - so this is how I prepared it, but many variations are possible.  I had sweet potatoes on hand, so used these instead of white potatoes, which is good healthy alternative.  The ingredients looked so dry in the slow cooker, I added a large can of diced fire-roasted tomatoes.

Great dish - and plenty of it!  Hopefully it freezes well, because that's what I did with the leftovers after about 3 meals/side dishes worth of it.  An added bonus is that it includes turmeric, a spice that is rich in anti-oxidants.  To add protein for a complete meal, add chick peas and/or top with pumpkin or sunflower seeds.

Ingredients:
1 head of cauliflower, broken into florets
2 sweet potatoes, cut into bite-sized chunks
1 28-oz can of diced fire-roasted tomatoes
2 shallots
1/2 onion (yellow, red or mixed)
1 very small jalapeño
1 Tbsp cumin seeds
1 Tbsp ground coriander
1 tsp ground cumin
1/2 tsp cayenne
1 1/2 tsp turmeric
1 1/4 tsp salt
Chopped cilantro to top, optional

Directions:
1) Put all ingredients in the slow cooker on low for 6 hours.  Enjoy!

Indian Cauliflower and Potatoes - Variant of Aloo Gobi

Adapted from http://www.theperfectpantry.com/2013/04/recipe-for-slow-cooker-aloo-gobi-spiced-cauliflower-and-potatoes.html

As found on Hungry Harvest Recipe site, posted by another Hungry Harvest Happy Chef.  I adjusted the spice by using only 1/2 of a jalapeño, without the seeds.  That gave it just a little zing, without actually being spicy.  And it has the healthy spice of the year - turmeric.

Here`s a word about turmeric - it is mentioned in the Vedas, the oldest sacred texts of Hinduism, as being associated with purity and cleansing. It is from the root of a plant related to ginger and looks like a smaller version of it, but is bright orange when peeled. It has been used for centuries in Eastern medicine and is now used in herbal medicine to treat digestive and liver problems, inflammatory bowel disease, joint pain, and skin conditions such as eczema, psoriasis.  Over the past few years, it has been studied in radiation dermatitis, where its use may be promising.  Its anti-inflammatory properties are attributed to curcumin, a group of highly active yellow-colored compounds in it.  As with many other supplements, well-done randomized controlled studies are not available and the doses needed for effect are large, in the range of 2-6 grams daily.

These same yellow compounds easily stain clothing, so don your favorite cooking clothes when working with it.

Just because it tastes good, though, you should try this recipe.  Being able to just toss in all the ingredients and let it cook is great.  Since it only takes 4-5 hours, you can start it in the afternoon and have it ready for dinner.  As with most foods, it does taste better a day or two later.

Ingredients
1 large cauliflower, cut into 1-inch pieces
1 large russet potato, peeled and diced
1 medium onion, peeled and diced
1 medium tomato, diced
1 2-inch piece of fresh ginger root, peeled and grated
2 cloves garlic, peeled and grated
1/2 to 2 jalapeño peppers, stemmed and sliced (seeds and all, if you like it very spicy; otherwise, remove the seeds)
1 Tbsp cumin seeds
1 pinch cayenne pepper, or more to taste
1 Tbsp garam masala
1 Tbsp kosher salt
1 tsp turmeric
3 Tbsp canola or vegetable oil
1 heaping Tbsp fresh cilantro, roughly chopped

Directions
In a 4- or 5-quart slow cooker, combine all ingredients except the cilantro. Stir well to distribute the spices.

Cook on LOW for 5 hours, stirring once or twice, if you're around.

Add the cilantro just before you're ready to serve the aloo gobi with rice or naan bread.

REFERENCES:
National Geographic Guide to Medicinal Herbs 2014

UpToDate 2017

Slow Cooker Ratatouille

Adapted from:    http://www.food.com/recipe/ratatouille-in-the-crock-pot-52757

I received my first produce box from www.hungryharvest.net and there was one big beautiful eggplant.  Roasting eggplants has not been my favorite to prepare (it's ok if someone else bothers with it).  So I looked for a slow cooker recipe so there'd be no piercing, roasting, scooping, etc.  And I was able to use the red peppers and cilantro from the box.

As I mentioned in a previous slow cooker post, herbs get faded out in this method of cooking.  If you're changing from a traditional stovetop recipe, you usually need to triple the herbs needed.  Fresh herbs especially lose their flavor.  Since I prefer to use fresh rather than dried spices,  I added them to this recipe by putting in a 1/4 cup of basil at the beginning, and another 1/4 cup when the dish was finished and just waiting on 'warm' to be eaten.  I also added plenty of cilantro, a sweet potato and a few scallions ... just because I had them.  I was concerned this time because I've never filled my slow cooker close to the brim.  Since these ingredients don't expand like grains that I use in other dishes, though, I thought I'd be safe.  In fact, the cooker was only half full by the end!

Think of this as a slow cooker version of stir fry to use up any extra veggies. The sweetness of the 1 teaspoon of sugar and the tomatoes and Vidalia onions went a LONG way.  This was really good - and the house smelled great!

Ingredients (think of these as a rough guide):

2 large sweet onions, cut in half and sliced
1 large eggplant, sliced, cut in 2 inch pieces (skin on)
1-2 sweet potatoes
2 small zucchini, sliced
2 large garlic cloves, minced
2 large green or red bell peppers, de-seeded and cut into small chunks
28 oz can diced tomatoes with their juice
1 (6 ounce) can tomato paste (optional)
1 teaspoon dried basil (I used 1/2 cup of fresh basil- half added at the beginning, half at the end)
1/4 cup cilantro (optional - also half at the beginning, half at the end)
1⁄2 teaspoon dried oregano (I prefer ground, but flakes are fine)
1 teaspoon sugar
2 teaspoons salt
1⁄2 teaspoon black pepper
1⁄4 cup olive oil
red pepper flakes, to spice it up

Directions:

1) Layer half the vegetables in a large crock pot in the following order: onion, eggplant, zucchini, garlic, green peppers, tomatoes.
2) Next sprinkle half the basil, oregano, sugar, salt and pepper on the veggies.
Dot with half of the tomato paste, if using.
3) Repeat layering process with remaining vegetables, spices and tomato paste.
4) Drizzle with olive oil.
5) Cover and cook on LOW for 7 to 9 hours.

Refrigerate to store.
May freeze up to 6 weeks.

Ratatouille hungry harvest 2/14/2017

Slow Cooker Moroccan Turkey Stew

http://www.foodnetwork.com/recipes/food-network-kitchens/slow-cooker-moroccan-turkey-stew-recipe2.html

Adapted a lot from http://www.epicurious.com/recipes/food/views/spiced-chicken-stew-with-carrots-56389612

YIELDServes 4 ACTIVE TIME10 minutes TOTAL TIME4 hours 10 minutes

This doesn't have much in the way of spices, and turned out much better than I thought it would.  This is cooked without any broth, but it surprisingly cooks in its own juices and improves with time.  I plan to try it again with chopped tomatoes.

INGREDIENTS:

8 bone-in chicken thighs and/or breasts (about 2 1/2 pounds total)
Coarse salt and freshly ground pepper
2 tablespoons olive oil (optional)
2 pounds baby carrots
4 small round potatoes
2 garlic cloves, thinly sliced
1 cinnamon stick
1/2 teaspoon ground cumin
1/2 tsp ground coriander
1/2 tsp cocoa chili powder

1/4 cup golden raisins
1/2 cup fresh cilantro leaves
1/4 cup sliced almonds, toasted (optional)

Directions:

1) Season chicken with salt and pepper.  Add carrots, potatoes, any other veggies you might want, garlic, cinnamon stick, and cumin to pot. Place chicken on top. Cover and cook on high until chicken is cooked through, 4 hours (or up to 8 hours on low).
2) Add raisins 15 minutes before done.
3) Using a slotted spoon, transfer chicken and carrots to a serving dish.  Remove cinnamon stick; top with cilantro and almonds. Season cooking liquid with salt and pepper. Spoon over chicken before serving.

Crock Pot Vegetable Soup with Pearled Barley

I'm trying random combinations of ingredients to come  up with the most simple way to make a hearty vegetable soup for these cold days.  Here's an initial try that was quite good, and with the pearled barley was filling.  I don't generally like the texture of frozen vegetables other than peas but in this setting they cook through well enough so that I don't mind them.  Using them makes it easy to have ingredients on hand all the time.  I was glad to use up the frozen veggies that have been in my freezer for a while. Buying them always seem like a good idea when I see them in the store, since they usually retain the nutritional value of fresh vegetables.  Actually cooking and eating them is another story.

Ingredients:
About 30 oz low sodium vegetable broth (365 brand, e.g.)
28 oz diced tomatoes
16 oz frozen vegetables (e.g. carrots, peas, string beans cut in 2 to 3 pieces)
6 ounces sliced mushrooms
16 oz canned corn, drained
1/2 cup uncooked pearled barley or other healthy grain
1 tsp dried oregano
1 tsp dried basil
15 oz chickpeas, rinsed and drained

To serve, can add a splash of white balsamic vinegar or lime; or top with cheese and reheat.

Directions:
1) Combine broth, tomatoes, mixed vegetables, pasta and herbs in slow cooker.
2) Cook on low for 6 hours or high for 2-3 hours.  Stir in chickpeas, then cook on high 10 minutes or until heated through.
3) When serving, can add a splash of white balsamic vinegar, lime or cheese.  Vinegar is my preference.

Lentil stew in the slow cooker

This season, I plan to increase my use of the slow cooker in order to simplify food prep and minimize take-out.  I'd like to help you do the same.   Almost always, when I use a recipe meant for the slow cooker, I ignore any directions to saute any ingredients before adding them.  The way I see it, this is not going to be a gourmet meal.  This is meant to save time.  I also don't pay too much attention to adding ingredients at different times.  If some items are softer than they are meant to be, oh well!  As a rule, though, I avoid putting boneless chicken in these dishes, as it does get too dried out.  Bone-in chicken does also, but not to the same degree.  In this dish, the lentils contain enough protein to count as a main dish.

This stew will keep well in the refrigerator for up to one week.  In fact today, at one week, it tastes better than before.  It can be frozen in an airtight container for up to 3 months.  Defrost and serve for an instant healthy lunch or dinner

Makes 12 servings
Ingredients:
3 cups dried lentils (1 pound), rinsed and sorted
3 1/2 cups water
2 1/2 cups low sodium vegetable broth
14 oz diced tomatoes
1 large onion, chopped
1 green bell pepper, chopped
4 stalks celery, chopped
2 medium carrots, halved lengthwise and sliced
4 cloves garlic, chopped
2 tsp dried marjoram
1/2 tsp freshly ground black pepper
1 tsp salt

1 Tbsp olive oil
1 Tbsp balsamic vinegar

4-5 cups hot cooked couscous

Directions:
1) Put all the ingredients in a slow cooker.  Be sure there is plenty of room for the ingredients to expand without overflowing.  Stir to blend.  Cove and cook on low for 8-9 hours or until vegetables are tender.

2) Stir in oil and vinegar.  Serve over couscous.

Slow Cooker Three Bean CHile

Ingredients

1 3/4 cups organic vegetable broth
1 cup chopped onion $
1/4 cup chopped seeded jalapeño pepper (2 peppers)
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons Worcestershire sauce
1/2 teaspoon salt $
2 garlic cloves, minced
2 (15-ounce) cans no-salt-added black beans, rinsed and drained $
2 (14.5-ounce) cans diced tomatoes, undrained $
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 (15-ounce) can no-salt-added kidney beans, rinsed and drained $
1/2 cup reduced-fat sour cream $
2 ounces shredded Monterey Jack cheese with jalapeño peppers (about 1/2 cup)
1/4 cup chopped fresh cilantro $


Preparation

1. Combine first 12 ingredients in a 6-quart electric slow cooker. Cover and cook on LOW for 8 hours.
2. Ladle soup into bowls; top with sour cream, cheese, and cilantro.
Cooking Light Slow Cooker Tonight, Oxmoor House
2012

Slow Cooker Tofu and Chickpea Curry

Recipe from
Oxmoor House

Nutritional Information
Amount per serving
Calories: 328
Calories from fat: 0.0%
Fat: 7g
Saturated fat: 1.4g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 2.8g
Protein: 12.8g
Carbohydrate: 53.8g
Fiber: 6.7g
Cholesterol: 0.0mg
Iron: 3.7mg
Sodium: 627mg
Calcium: 112mg

Ingredients:
2 cups (3/4-inch) cubed peeled sweet potato $
2 cups small cauliflower florets $
1 cup chopped onion $
1 tablespoon Madras curry powder
1 tablespoon brown sugar
1 tablespoon grated peeled fresh ginger
1 1/4 teaspoons salt $
2 garlic cloves, minced
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained $
1 (13.5-ounce) can light coconut milk $
1 (14-ounce) package extra-firm tofu, drained
1 tablespoon canola oil $
3 cups hot cooked rice $
3 tablespoons chopped fresh cilantro $
Freshly ground black pepper (optional)

Preparation

1. Place first 11 ingredients in a 4-quart electric slow cooker; stir well. Cover and cook on LOW for 5 1/2 hours or until vegetables are tender.
2. Place tofu on several layers of paper towels; cover with additional paper towels. Press to absorb excess moisture; cut into 1/2-inch cubes.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add tofu; cook 8 to 10 minutes or until browned, turning with a spatula. Stir into vegetable mixture in slow cooker. Cover and cook on LOW for 30 minutes.
4. Spoon rice into bowls. Ladle curry evenly over rice. Sprinkle with cilantro and, if desired, black pepper.


Note:
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Slow Cooker Tonight, Oxmoor House

Yellow Split Pea Dal with Mango

Yellow Split Pea Dal with Mango
This has been a hit time after time and requires very little prep time.
Serves 6-8

SLOW COOKER – Medium or large, round or oval
SETTING AND COOK TIME - LOW for 8-10 hours

Toasted spices and mango added at 6-7 hours

2 cups dried yellow split peas, rinsed and picked over
6 ½ cups water
10 whole cloves
1 4” cinnamon stick
3 Tbsp unsalted butter
2 tsp ground cumin
1 tsp ground turmeric
½ tsp brown mustard seeds
½ tsp ground coriander
¼ tsp cayenne pepper
¼ tsp ground ginger (or about 1 Tbsp of finely chopped fresh ginger - if you're a ginger lover)
1 large green (unripe) mango (optional), peeled pitted and chopped; can use frozen
1 ½ tsp salt, or more to taste  (1 tsp seems to be enough)
4 cups cooked basmati rice
 11/2 c plain yogurt, for serving (optional)
1 large ripe mango (abt 14 ounces) peeled, pitted, and chopped, for serving


Place the split peas, water, cloves and cinnamon in the slow cooker.  Cover and cook on LOW for 6-7 hrs.

Remove the cloves and cinnamon stick.  Add boiling water to thin if the soup is too thick.

In a medium skillet, melt the butter over medium heat.

Add the cumin, turmeric, mustard seeds, coriander, cayenne and ginger; cook 1-2 minutes, stirring constantly, just to heat and gently toast the spices.

Stir the spice mixture and  green mango, if using, into the cooked dal.

Cover and cook on LOW 2-3 hrs longer.

Stir in the salt.  Serve in bowls poured over the rice and top with yogurt, if using, and chopped ripe mango.