Slow Cooker Stew
Health Canada recommends eating at least one dark green and one orange vegetable each day. This meatless stew is packed with a variety of colourful vegetables that are inexpensive and available year-round. Try assembling the ingredients the night before and letting the slow cooker do the work for you!
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1 mediumÌýPotato, peeled & cubedÌý1 medium
1 mediumÌýYam, peeled & cubedÌý1 medium
2 largeÌýCarrots, slicedÌý2 large
2 mediumÌýCelery stalks, slicedÌý2 medium
1 smallÌýOnion, choppedÌý1 small
1 – 14 oz canÌýChick peas, drained and rinsedÌý1 – 398 mL can
3 cupsÌýFresh or frozen vegetables (broccoli, cauliflower, peas, zucchini, or eggplant)Ìý750 mL
4 cupsÌýWaterÌý1 L
1 – 6 ounce canÌýTomato pasteÌý1 – 170 mL can
2 ÌýVegetable bouillon cubes, low sodiumÌý2
2 clovesÌýGarlic, mincedÌý2 cloves
1 TbspÌýSavory ground spicesÌý15 mL
½ tspÌýPepperÌýÌýÌýÌýÌýÌýÌýÌýÌýÌýÌýÌýÌýÌýÌý 2 mL
Directions:
1.ÌýCut all vegetables into bite sized pieces.
2.ÌýAdd all ingredients to slow cooker and stir.
3.ÌýCover and cook on low for about 8 hours, or until vegetables are tender.
Makes 8 servings (310 mL/ 1 ¼ cup/ 298 g)
Per Serving: 150 calories, 1.5 g fat, (0 g saturated fat, 0 g trans fat), 80 mg sodium, 30 g carbohydrate, 6 g protein, 6 g fibre.
* Nutrient analysis done with broccoli, cauliflower, and mixed frozen vegetables (1 cup each)
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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