Chickpea and Veggie Stew
Whether you eat meat or not, this simple vegan stew recipe is a definite winner!
It’s packed with colorful veggies in a savory coconut curry broth … and it only takes 15 minutes to prep!
I know some people who eat vegetarian or vegan once a week and there’s actually quite a lot of benefits to doing this (for you and for the earth)! Here are just a few:
Eating less meat and more plant-based foods (like veggies, beans, and nuts, can improve heart health and reduce the risk of heart disease).
Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes.
Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 348 miles in a car!
If you want to learn more about this movement, google “Meatless Monday.”
Now… to the Chickpea + Spinach Slow Cooker Stew recipe!
Enjoy!!
Ingredients
1 tsp olive oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, coarsely chopped
2 cups low-sodium organic vegetable broth
1 (14.5 oz) can diced tomatoes, no salt added
2 (15 oz) cans chickpeas/garbanzo beans, drained + rinsed
1 tbsp curry powder
1 tbsp pure maple syrup
1 tbsp fresh ginger, finely chopped
½ tsp sea salt
½ tsp ground black pepper
1 dash ground cayenne pepper (optional)
1 medium head of cauliflower, cut into florets
1 (10 oz) bag of raw baby spinach
1 cup canned lite coconut milk
Instructions
Heat oil in a medium nonstick skillet over high heat. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is translucent. Add the garlic and cook, stirring frequently, for 1 minute.
Place onion mixture in a 3-quart slow cooker. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper.
Mix well and cover. Cook on high for 3 hours.
Add cauliflower; mix well and cover. Cook on high for 1 hour.
Add spinach and coconut milk; mix well and cover. Cook on high for 10 minutes or until spinach wilts.
Makes 6 servings.
