DOLCE DIET LIFESTYLE:
3 Vegan Crockpot Recipes
by Samantha Coogan, MS, RDN, LD
Korean Stir-Fry
Ingredients
• 2 cups canned chickpeas (added right at the end)
• 4 red potatoes
• 7 carrots
• 1 sweet onion
• cooked quinoa (cooked about an hour before serving)
Sauce*:
• 1 tsp. crushed red pepper
• 2 tbsp. paprika
• 1 tbsp. miso
• 5 tbsp. Bragg Liquid Aminos or low-sodium soy sauce
• 4 tbsp. mirin
• 3 tbsp. maple syrup
• 2 tbsp. rice vinegar
• 3 tsp. crushed garlic
• 2 tbsp. sesame oil
Garnish:
• 3 green onions, sliced
• sesame seeds
* Make the sauce the night before
Directions
1. Wash and cut the potatoes, carrots and onion into large bite sized pieces (leave skin on for additional fiber).
2. Place potatoes and onion into the crockpot, and set carrots aside.
3. Make the sauce by combining everything in a small bowl.
4. Pour over veggies and beans and combine until evenly coated.
5. Cook on high for 5-6 hours,
6. About 2 hours in, add carrots.
7. Once done, serve over cooked quinoa and garnish with sliced green onions and sesame seeds.
Chipotle Quinoa & Black Bean Soup
Ingredients
• 1-2 dried chipotle peppers
• 1 lb. of dried organic black beans, rinsed and picked over, soaked overnight
• ¾ cup uncooked quinoa, rinsed and picked over
• 1 28-ounce can organic diced tomatoes
• 1 red onion, diced
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 dried cinnamon stick
• 2 tsp. chili powder
• 1 tsp. coriander powder
• ¼ cup fresh cilantro
• 7 cups water
• sea salt and pepper, to taste
Toppings
• cilantro
• green onions, thinly sliced
• lime wedges
• avocado
Directions
1. Load all of ingredients, except the salt, into your slow-cooker, stir to combine.
2. Cook on high for 4 to 6 hours, or on low for 8 to 10 hours, until the black beans are tender.
3. Add the salt at the very end.
4. Remove the chipotles and the cinnamon stick before serving.
Moroccan Chickpea Soup
Ingredients
• 3 cups low-sodium vegetable broth
• 4 cloves garlic, chopped
• 1 large yam or sweet potato, peeled, diced
• 1 yellow bell pepper, seeded, cored, diced
• 2 Granny Smith apples, peeled, cored, diced
• ½ cup chopped, roasted green chilis
• 1 14-oz. can organic fire roasted diced tomatoes
• 1 15-oz. can chick peas, rinsed, drained
• 1 14-oz. can coconut milk
• 1 lime, juiced
• 1 tbsp. curry paste (red or green), or to taste
• A pinch cinnamon and cumin
• Sea salt and pepper, to taste
Add to crockpot just before serving
• 1-2 tbsp. chopped (fresh) cilantro or mint
• 1 cup packed baby spinach
• Hot red pepper flakes, to taste (optional)
Directions
1. Combine all of the ingredients in slow cooker and cook on high for 4 to 6 hours, or on low for 8 to 10 hours, until the vegetables are tender.
2. Stir in the cilantro or mint, baby greens and hot red pepper flakes.
3. Heat through briefly until the greens soften, and serve.
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