CHAPTER 4
Stews
Stews and curries are incredibly versatile and make great one-pot meals. Their flavors meld together with long cooking time:s and are perfect for cooking all day while you are at work. The curries are also wonderful served over rice, and all make for leftovers to look forward to!
If your slow cooker runs hot, you will need to add 1 to 2 cups (235 to 470 ml) of extra liquid. You’ll also need to taste and adjust the seasonings before serving, because depending on the age of your herbs and how long you cook your stew, their flavors may fade and need a boost.
These recipes are perfect for doing most of the prep work at night before you go to bed. Then when you wake up in the morning it takes very little time to get your dish in the slow cooker. Once you get used to coming home to a ready-made hot dinner, it’s hard to remember why you weren’t doing this before. Less going out means eating healthier and less expensive food.
ASIAN-STYLE WINTER STEW
This is a hearty stew that can be made with staples and veggies in your pantry. It’s perfect for a snowy day, when you can’t (or just don’t want to) go to the store. It’s a warming root stew flavored with miso, then topped with sesame oil.
GLUTEN-FREE 
SOY-FREE OPTION* 
NO OIL ADDED OPTION**
2 tablespoons (30 ml) olive oil (**water sauté)
1 medium-size onion, cut in half and sliced
2 cloves garlic, minced
1 tablespoon (8 g) grated ginger
1 small turnip, chopped
3-inch (7.5 cm) piece daikon, chopped
8 baby or fingerling potatoes, cut in half if large
8 ounces (225 g) baby carrots, cut in half if large
4 ounces (113 g) mushrooms (I use a packaged blend of baby bella, shiitake, and oyster), cut into large chunks
2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon
2 tablespoons (32 g) miso (*use a soy-free miso)
1 cup (235 ml) water
Salt and pepper, to taste
SERVING INGREDIENTS
Sesame oil, for serving (**omit to make oil-free)
THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and sauté for 3 minutes longer. Combine the sautéed onion, grated ginger, and cut-up vegetables in a large airtight container and store in the refrigerator.
IN THE MORNING: Combine all the ingredients in the slow cooker. Cook on low for 7 to 9 hours.
BEFORE SERVING: Remove and discard the bay leaves. Taste and adjust the seasonings. Serve drizzled with sesame oil if using.
YIELD: 4 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
VEGGIE GUMBO
with CHEATER ROUX
In New Orleans, everyone has his or her own variation on gumbo. It started as a way to use leftovers and make a full meal out of a not-so-full pantry. This recipe is unique because it replaces a slow-cooked traditional roux with a simple thickener that takes less time than the slow browning method, but still retains a smoky flavor.
GLUTEN-FREE OPTION* SOY-FREE OPTION ** NO OIL ADDED OPTION***
GUMBO INGREDIENTS
2 tablespoons (30 ml) olive oil (**water sauté)
1 small onion, minced
2 cloves garlic, minced
2 stalks celery, minced
2 medium-size bell peppers, chopped
11/2 cups (165 g) chopped vegan Italian sausage, tempeh, or tofu **or seitan
12 ounces (340 g) okra
1 can (141/2 ounces, or 406 g) diced tomatoes or 11/2 cups (340 g) Preserve-the-Harvest Diced Tomatoes
4 cups (940 ml) water
3 tablespoons (18 g) vegan chicken-flavored bouillon or 6 tablespoons (36 g) DIY Golden Bouillon
1 teaspoon Cajun seasoning
CHEATER ROUX INGREDIENTS
6 roasted or smoked almonds
1 cup (225 g) white beans, drained and rinsed
1/4 teaspoon liquid smoke
1 to 3 teaspoons water
SERVING INGREDIENTS
Cooked rice
THE NIGHT BEFORE: To make the gumbo: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and celery and sauté for 3 minutes longer. Store the sautéed vegetables and the cut-up bell peppers and sausage together in an airtight container in the fridge.
To make the roux: Place the almonds in a food processor and process until coarse. Add the white beans and liquid smoke and process again. Add the water, 1 teaspoon at a time, until the mixture comes together and blends thoroughly. Store the roux in a separate airtight container in the fridge.
IN THE MORNING: Slice the okra. Combine the okra, sautéed vegetables, bell peppers, sausage, tomatoes, water, bouillon, and Cajun seasoning in the slow cooker. Cook on low for 7 to 9 hours.
ABOUT 20 MINUTES BEFORE SERVING: Stir the roux into the gumbo. Heat through, then taste and adjust the seasonings.
Ladle the gumbo into bowls, then add a scoop of rice to each one, like an island in the middle of the bowl, and serve.
YIELD: 6 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
MOJITO PINTO BEANS
Lime, rum, and mint come together to create a bold flavor in these beans. As the rum cooks down with the beans, it creates a rich sauce. The lime juice and mint really brighten up the dish. If you haven’t used mint in savory dishes before, add a small amount at first. Serve over rice with a side of steamed veggies for a complete meal.
GLUTEN-FREE SOY-FREE NO OIL ADDED
1 small onion
2 cans (15 ounces, or 420 g each) pinto beans, drained and rinsed, or 3 cups (520 g) homemade (shown here)
1/2 cup (120 ml) water
1/2 cup (120 ml) rum (dark is best)
1/2 teaspoon cumin
1/2 tablespoon (3 g) vegan chicken-flavored bouillon or 1 tablespoon (6 g) DIY Golden Bouillon
1 tablespoon (16 g) tomato paste
Juice of 1 lime
Salt and pepper, to taste
BEFORE SERVING INGREDIENTS
Chopped fresh mint, for serving
THE NIGHT BEFORE: Dice the onion and store in an airtight container in the fridge.
IN THE MORNING: Combine all the ingredients in the slow cooker. Cook on low for 7 to 9 hours.
BEFORE SERVING: Taste and adjust the seasonings, then top with the chopped mint.
YIELD: 4 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
TOFU BOUILLABAISSE
This is a fragrant, tomato-based stew cooked with saffron and fresh fennel. The potatoes and tofu make it a hearty meal that will even please your nonvegan friends.
GLUTEN-FREE NO OIL ADDED
2 tablespoons (30 ml) olive oil (*water sauté)
1 medium-size onion, cut in half and sliced
3 cloves garlic, minced
1/2 medium-size fennel bulb, chopped
3 stalks celery, chopped
2 carrots, cut into half-moons
3 medium-size potatoes, cut into chunks
1 package (15 ounces, or 420 g) extra-firm tofu, cubed
1 can (28 ounces, or 784 g) diced tomatoes or 3 cups (540 g) chopped fresh
11/2 cups (353 ml) water
2 bay leaves
1/2 teaspoon saffron
Salt and pepper, to taste
Zest and juice of 1/2 lime
THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and sauté for 3 minutes longer. Store the sautéed onion and the cut-up fennel, celery, carrots, potatoes, and tofu in an airtight container in the fridge.
IN THE MORNING: Combine all the ingredients in the slow cooker. Cook on low for 7 to 9 hours. Taste and adjust the seasonings. Remove the bay leaves before serving.
YIELD: 6 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
CHINESE-STYLE EGGPLANT
in GARLIC SAUCE
This is a variation on my favorite Chinese takeout dish. You can make it with any kind of eggplant, but it looks amazing using the tiny Fairy Tale variety. Just remove the tops and cook them whole. Be sure to use large chunks or whole small eggplants and note the shorter cooking time.
GLUTEN-FREE OPTION* NO OIL ADDED OPTION**
11/2 pounds (681 g) eggplant (Italian, Japanese, Indian, Fairy Tale, or other variety)
For the sauce:
4 cloves garlic, minced
2 tablespoons (16 g) fresh grated ginger
1/2 to 1 cup (120 to 235 ml) water (use the larger amount if your slow cooker runs hot)
11/2 tablespoons (9 g) vegan chicken-flavored bouillon or 3 tablespoons (18 g) DIY Golden Bouillon
2 tablespoons (30 ml) soy sauce (*use gluten-free)
2 tablespoons (30 ml) hoisin sauce (*use gluten-free)
2 to 3 tablespoons (30 to 45 ml) agave nectar or maple syrup (to taste)
1/2 to 1 teaspoon sriracha chili sauce (optional)
SERVING INGREDIENTS
Sesame oil (**leave out or use tahini)
THE NIGHT BEFORE: Depending on the variety and size of your eggplants, you can leave them whole (Indian or Fairy Tale variety) or cut into large chunks.
TO MAKE THE SAUCE: Combine all the sauce ingredients in a small bowl and mix thoroughly. Combine the sauce and the eggplant in a large airtight container and store in the refrigerator.
IN THE MORNING: Oil the crock of your slow cooker and add the eggplant and sauce. Cook on low for 5 to 6 hours, longer if you have an older slow cooker. Taste and add more soy sauce or sweetener if needed. Serve topped with a drizzle of sesame oil.
YIELD: 4 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 5 to 6 hours on low
◁ HARD CIDER
and CABBAGE STEW
This is a sausage and veggie stew that tastes like fall itself. The hard cider mellows out while cooking and makes for a perfect, savory broth.
NO OIL ADDED OPTION*
2 tablespoons (30 ml) olive oil (*water sauté)
1 small onion, chopped
3 cloves garlic, minced
2 medium-size carrots, sliced into coins
1 small head cabbage (about 141/2 ounces, or 406 g), cored and chopped
1 small apple, peeled, cored, and diced
1 package (12 ounces, or 340 g) vegan sausage links (I used Wheat Roast brand smoked apple sage), sliced
2 cups (470 ml) hard cider
2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon
2 bay leaves
1 sprig rosemary
2 sprigs thyme
Salt and pepper, to taste
THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and sauté for 3 minutes longer. Combine the sautéed onion and cut-up vegetables, apple, and sausage in a large airtight container and store in the refrigerator.
IN THE MORNING: Combine all the ingredients in the slow cooker. Cook on low for 7 to 9 hours. Remove and discard the bay leaves, rosemary sprig, and thyme sprigs. Taste and adjust the seasonings.
YIELD: 6 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
◁ RUSTIC SOY CURL STEW
This is down-home stew goodness. It’s thick with filling potatoes, sweet carrots, and lots of spices. This is a great fall or winter dish. Serve it with a large piece of whole-grain bread and a kale or spinach salad.
GLUTEN-FREE SOY-FREE OPTION* NO OIL ADDED OPTION**
1 cup (128 g) chopped onion, sautéed or the recipe shown here (or use 2 teaspoons onion powder)
2 teaspoons (6 g) minced garlic
3 cups (705 ml) water
3 cups (675 g) diced potatoes
2 cups (111 g) dry soy curls or 11/2 cups (360g) cooked chickpeas
1 package (12 ounces, or 340 g) baby carrots (rainbow colors if you can find them)
1/4 cup (24 g) nutritional yeast
2 teaspoons (2 g) dried marjoram
1 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon pepper
SERVING INGREDIENTS
Sesame oil (**leave out or use tahini)
(optional)
Bread
THE NIGHT BEFORE: Sauté the onions, and store in the fridge along with the garlic and potatoes.
IN THE MORNING: Add the onion, garlic, water, potatoes, dry soy curls, baby carrots, nutritional yeast, marjoram, thyme, salt, paprika, and pepper to your slow cooker. Mix well and make sure the soy curls are pressed under the liquid.
Cook on low 7 to 9 hours. Taste and add extra seasonings and nutritional yeast as needed. I like to serve this stew with a piece of crusty bread.
YIELD: 4 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
CARIBBEAN MANGO BLACK BEANS
Sometimes you need something easy to make that’s good enough for company. These beans have a hint of sweetness from the mango with a layer of spiciness underneath. You can halve this recipe if you aren’t serving a crowd, or you can freeze the leftovers for another night. Serve over rice, in a burrito, or by themselves as a side.
GLUTEN-FREE SOY-FREE NO OIL ADDED
3 cloves garlic
2 mangoes
4 cans (15 ounces, or 420 g each) black beans, drained and rinsed, or 6 cups (1040 g) homemade (shown here)
1 cup (235 ml) water
2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon
3 tablespoons (24 g) grated fresh ginger
11/2 teaspoons paprika
2 teaspoons thyme
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves
1/8 teaspoon allspice
1/8 to 1/2 teaspoon ground hot pepper (to taste)
Salt and pepper, to taste
THE NIGHT BEFORE: Mince the garlic. Cut along both sides of the mango pit to remove 2 cheeks. Using your knife, cut lengthwise into the mango just to the skin. Do the same across widthwise, so that you have a checkerboard. Take the piece in hand and open the crisscross section so it bows out. Now take your knife and run it under the flesh. The fruit will easily fall off into chunks. Repeat with the remaining mango cheek. Store in an airtight container in the fridge.
IN THE MORNING: Oil the crock of your slow cooker and add all the ingredients. Cook on low for 7 to 9 hours. Taste and adjust the seasonings.
YIELD: 8 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
CHANA SAAG
(Indian Greens with Chickpeas)
You can use any combinations of greens here, such as spinach, Swiss chard, turnip greens, and collards, or anything that’s plentiful where you live.
GLUTEN-FREE SOY-FREE NO OIL ADDED OPTION*
2 tablespoons (30 ml) olive oil (*water sauté)
1 small onion, minced
2 cloves garlic, minced
1 tablespoon (8 g) grated fresh ginger
1 pound (454 g) assorted greens, washed, torn into bite-size pieces, and spun dry (you can also buy a prewashed mix in a bag)
Zest of 1/2 lime
1 teaspoon cumin powder
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/2 teaspoon garam masala (or to taste)
11/2 cups (353 ml) water
2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon
BEFORE SERVING INGREDIENTS
1 can (15 ounces, or 420 g) chickpeas, drained and rinsed, or 11/2 cups (340 g) homemade (shown here)
1/2 to 1 cup (120 to 235 ml) plain nondairy creamer or nondairy milk
Salt, to taste
SERVING INGREDIENTS
Rice
THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and sauté for 2 minutes longer. Store the sautéed onion, grated ginger, and prepared greens in an airtight container in the refrigerator. Store the lime zest separately in the fridge.
IN THE MORNING: Oil the crock of your slow cooker. Combine the sautéed onion, ginger, greens, spices, water, and bouillon in the slow cooker. Cook on low for 7 to 9 hours.
ABOUT 30 MINUTES BEFORE SERVING: Purée the soup with an immersion blender or in batches in a countertop blender, being careful of splatters of hot soup, until smooth. Add the chickpeas, nondairy creamer, lime zest, and salt to the slow cooker. Cook on high for 30 more minutes, until the beans are heated through. Taste and adjust the seasonings. Serve over rice.
YIELD: 6 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
BAIGAN BHARTA
(Eggplant Curry)
When eggplant cooks down, it gets an almost creamy consistency. Add extra chipotle chile powder to make it spicier, or use a different type of chili to omit the smokiness.
GLUTEN-FREE SOY-FREE NO OIL ADDED OPTION*
2 tablespoons (30 ml) olive oil (*water sauté)
1 small onion, minced
2 cloves garlic, minced
2 teaspoons grated ginger
41/2 cups (about 1 pound, or 454 g) chopped eggplant
1 cup (235 ml) water
Salt, to taste
1/2 teaspoon garam masala
1 teaspoon cumin
1/2 teaspoon turmeric
Pinch of chipotle chile powder
THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and sauté for 2 minutes longer. Combine the sautéed onion, grated ginger, and cut-up eggplant in an airtight container and store in the fridge.
IN THE MORNING: Combine all the ingredients in the slow cooker. Cook on low for 7 to 9 hours. Taste and adjust the seasonings.
YIELD: 6 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
ANU’S BLACK-EYED PEA CURRY
My friend Anu is also a recipe developer at SimmertoSlimmer.com and an amazing Indian cook. I talked her into sharing one of her amazing recipes with us. I love the little bit of sweet-and-sour in with the subtly spiced black-eyed peas. I made a few minor changes to make the recipe work better in the slow cooker, but Anu is the genius behind all the wonderful flavors!
GLUTEN-FREE SOY-FREE NO OIL ADDED
1ST COOK INGREDIENTS
3 cups (705 ml) water
1/2 cup (64 g) minced onion
11/2 cups (375 g) dry black-eyed peas
2 teaspoons (6 g) minced garlic
11/2 teaspoons ground coriander
11/2 teaspoons ground cumin
1 teaspoon grated ginger
1/4 to 1 teaspoon chili powder such as cayenne, add more to make it spicier
BEFORE SERVING INGREDIENTS
3/4 cup (150 g) crushed tomatoes
1 tablespoon grated jaggery, brown, or coconut sugar (weight will vary)
1/2 tablespoon (8 ml) lime juice
Salt, to taste
SERVING INGREDIENTS
Steamed rice or roti
1/4 tablespoon dried methi leaves (optional)
1/4 cup (4 g) chopped cilantro leaves
THE NIGHT BEFORE: Cut the onion and store in the fridge. You can also go ahead and measure out the spices if you want.
IN THE MORNING: Add the onion, black-eyed peas, garlic, coriander, cumin, ginger, and chili powder. Cook on low 7 to 9 hours.
30 MINUTES BEFORE SERVING: Stir in the crushed tomatoes, sugar, and lime juice. Add salt to taste. Cook on high for about 30 minutes or until the tomato sauce is hot.
Serve over steamed rice or with roti, and garnish with methi leaves (if using) and cilantro.
YIELD: 4 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low
◁ EASY VEGGIE CHICKPEA BIRYANI
This is made differently than a traditional biryani. Here we cook the veggies in a stew, then sandwich the stew between layers of cooked rice, instead of cooking the stew between the rice layers in the oven. It has all of the flavor, and if you have a rice cooker you won’t heat up the kitchen at all.
GLUTEN-FREE SOY-FREE NO OIL ADDED
2 tablespoons (30 ml) olive oil (*water sauté)
1 small onion, minced
1 bell pepper, diced
2 teaspoons grated ginger
1/2 teaspoon minced garlic
1 small sweet potato, diced
8 ounces (225 g) fresh or frozen cauliflower, broken into small florets
2 teaspoons (5 g) garam masala
1 teaspoon ground cumin
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon ground cardamom
2 cups (470 ml) water
2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon
1 can (15 ounces, or 420 g) chickpeas, drained and rinsed, or 11/2 cups (340 g) homemade (shown here)
Salt, to taste
4 to 6 cups (660 to 990 g) cooked rice (cook with a pinch of saffron if you have some on hand)
THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes.
Add the bell pepper and cook for 2 minutes longer.
Store the sautéed vegetables, the grated ginger, minced garlic, and the cut-up sweet potato and cauliflower together in a large airtight container in the refrigerator.
IN THE MORNING: Oil the crock of your slow cooker. Combine the sautéed vegetables, ginger, sweet potato, cauliflower, spices, water, bouillon, chickpeas, and salt in the slow cooker.
Cook on low for 7 to 9 hours.
BEFORE SERVING: Taste and adjust the seasonings before serving. Spread half of the cooked rice on a platter, cover with veggie chickpea stew, and top with the rest of the rice.
YIELD: 6 servings
EQUIPMENT: 6-quart slow cooker
COOKING TIME: 7 to 9 hours on low
◁ CHICKPEA CACCIATORE
with POTATOES
Here’s a completely plant-based one-pot meal that will satisfy the hungriest at your table. The potatoes and chickpeas are filling and full of nutrients. The sauce and the rest of the veggies make a sauce that packs a flavor punch.
GLUTEN-FREE SOY-FREE NO OIL ADDED
1 bag (24 ounces, or 680 g) baby potatoes, quartered
2 cans (15 ounces, or 425 g each) chickpeas, drained (save liquid to use as aquafaba in other recipes)
1 pound (504 g) mushrooms, sliced (can use all white, baby bella, or a combo)
2 cups (300 g) chopped bell pepper (use multiple colors if you can)
3 carrots, cut into coins
SAUCE INGREDIENTS
1 can (28 ounces, or 784 g) crushed tomatoes
1/4 cup (60 ml) red wine (or 2 tablespoons [30 ml] balsamic vinegar)
1 teaspoon minced garlic
1 teaspoon dried marjoram
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon ground rosemary
SERVING INGREDIENTS
1/2 cup (50 g) pitted black olives (optional)
THE NIGHT BEFORE: Cut up the veggies. Add veggies and drained chickpeas to a sealable container, and mix. You can mix all the sauce ingredients together now, or wait until morning. Store everything in the fridge.
IN THE MORNING: Mix the sauce and veggie-chickpea mixture together in your slow cooker. Cook on low 7 to 9 hours.
Garnish with pitted black olives, if desired.
YIELD: 6 servings
EQUIPMENT: 5- to 6-quart slow cooker
COOKING TIME: 7 to 9 hours on low
DIANNE’S CANNELLINI BEAN RATATOUILLE
Dianne’s Cannellini Bean Ratatouille is a set-it-and-forget-it meal that’s filled to the brim with veggies. Dianne is the blogger behind diannesvegankitchen.com. Be sure to visit her site for more vegan recipes.
GLUTEN-FREE SOY-FREE NO OIL ADDED
1 medium-size eggplant, diced
1 summer squash, sliced
1 zucchini, sliced
1 red bell pepper, diced
1 small red onion, diced
3 cloves of garlic, minced
11/2 cup cooked cannellini beans, or 1 can (14 ounces, or 392 g)
1 can (28 ounces, or 784 g) diced tomatoes in their juices
1/2 cup (120 ml) vegetable broth
1 tablespoon (7 g) herbes de Provence (or 1 teaspoon each of dried thyme, rosemary, and basil)
BEFORE SERVING INGREDIENTS
Sea salt and pepper, to taste
THE NIGHT BEFORE: Cut up all the fresh vegetables and place in a container with a lid in the fridge.
IN THE MORNING: Add everything but salt and pepper to your slow cooker. Cook on low for 7 to 9 hours.
BEFORE SERVING: Add salt and pepper to taste. Taste and adjust the seasonings. Serve and enjoy!
YIELD: 4 servings
EQUIPMENT: 4-quart slow cooker
COOKING TIME: 7 to 9 hours on low