Back in June last year I had the pleasure of meeting the Dawes-Chuter family and Mum Robyn shared some of the families favourite healthy vegan recipes here. During the interview Robyn filled me in on the healthy virtues of the slow cooker and I was super excited when my friends Jude and Jan gave me one this week. I was straight back to the blog archives to dig out this Tunisian Sweet Potato & Chick Pea Stew recipe.
As a plant based eater beans and legumes do take up a high percentage of my diet. It can be difficult to make bean dishes taste really yummy so the slow cooker can help with this. The slow cooking process means that as your meal is cooked at lower temperatures there is not as much nutrient loss as with other cooking methods such as steaming and boiling. The nutrients lost are also retained in the dish as a rich and tasty sauce.
Robyn’s recipe is a fab one! The use of chillies, garlic, ginger and spices is great as these are all very nutritionally beneficial. This recipe also eliminates the need for any oil or salt!
1/3 cup water
1 onion, chopped
1-2 fresh chillies, seeded and finely chopped
2 tsp minced fresh ginger
1 clove minced fresh garlic
1½ tsp ground cumin
¼ tsp ground cinnamon
1 tsp paprika
1 tsp ground coriander
2 large or 3 small orange sweet potatoes (kumera), peeled and cut into 3 cm cubes
700 g whole tomatoes passata (from a glass jar)
3 ripe tomatoes chopped
3½ cups cooked chick peas, or 2 x 400g cans chick peas, drained and rinsed
1 cup green beans, cut in 3 cm pieces
1/4 head red cabbage, shredded
1 cup high quality vegetable stock
¼ cup natural peanut butter (no added salt, sugar or vegetable oil)
150 g baby spinach
¼ cup chopped fresh coriander
Place the water, onion, chillies, ginger and garlic in the slow cooker and cook on High for 1 hour.
Add cumin, cinnamon, paprika, coriander, sweet potatoes, tomatoes, chick peas, green beans, cabbage, vegetable broth and peanut butter to the slow cooker and leave on Low for 6 hours.
Add spinach and fresh coriander and let rest for 2 minutes before serving.
And there you have it… dinner for a couple of nights!