Freezer Prep Recipe - Slow Cooker Vegetable Stew

This vegan Slow Cooker Vegetable Stew is packed with chickpeas, cauliflower, spinach, and other yummy veggies. In fact, each serving is so hearty and has so much flavor, you might not notice that this recipe is completely vegan.

Simmering the vegetable stew in a slow cooker with garlic, ginger, and spices allows the flavors to meld together for hours. The result is a fragrant, flavorful broth that takes very little work to achieve.

Simply sauté the onions, pepper, and garlic; then toss everything into a slow cooker and let it do its thing!

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 added salt

• 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 (or Himalayan salt)

• ½ tsp. ground black pepper

• 1 dash ground cayenne pepper (optional)

• 1 medium head cauliflower, cut into florets (needed for day of cooking)

• 1 (10-oz.) bag raw baby spinach (needed for day of cooking)

• 1 cup lite coconut milk (needed for day of cooking)

Pre-freezer Prep:

1. Heat oil in medium nonstick skillet over high heat.

2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Bring to boil, then cool completely.

5. Place onion mixture in freezer bag or freezer safe container.

Slow Cooker:

1. Place defrosted onion mixture in 3-quart slow cooker. Cook on high for 3 hours.

2. Add cauliflower. Mix well; cover. Cook on high for 1 hour.

3. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.

Instant Pot:

1. Turn Instant Pot to high sauté setting. Heat oil to hot.

2. Place defrosted onion mixture in Instant Pot with cauliflower. Set to pressure cook on high for 12 minutes. Then switch to quick release.

3. Carefully unlock and remove lid, taking care that there is no remaining steam.

4. Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes.

5. Serve immediately.

Recipe yields 6 servings!