The 50 Best Healthy Slow Cooker Recipes (6 page)

Serves 6

Ingredients

1 teaspoon olive oil

1 shallot, minced

2 cloves garlic, minced

8 ounces wild mushrooms, sliced

2 cups vegetable stock or broth

2 cups Arborio rice

3 cups water

1. Heat the oil in a nonstick pan. Sauté the shallot, garlic, and mushrooms until soft. Add
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   cup stock and cook until half of the stock has evaporated. Add the rice and cook until the liquid is fully absorbed.
   

2. Scrape the rice mixture into a 4-quart slow cooker. Add the water and remaining stock, and cook on low for 1 hour. Stir before serving.
   

Zucchini Ragout

A ragout is either a main-dish stew or a sauce. This one can be served as either.

Serves 6

Ingredients

5 ounces fresh spinach

3 zucchini, diced

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cup red onion, diced

2 stalks celery, diced

2 carrots, diced

1 parsnip, diced

3 tablespoons tomato paste

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cup water

1 teaspoon freshly ground black pepper

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teaspoon kosher salt

1 tablespoon basil, minced

1 tablespoon Italian parsley, minced

1 tablespoon oregano, minced

1. Place all ingredients into a 4-quart slow cooker. Stir.
   

2. Cook on low for 4 hours.
   

3. Stir before serving.
   

Autumn Vegetable Stew

The cornmeal dumplings perfectly complement the fall vegetables in this hearty stew, making it a complete meal in one pot.

Serves 6

Ingredients

1 teaspoon olive oil

3 russet potatoes, peeled and diced

3 carrots, cut into
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chunks

2 stalks celery, diced

1 onion, diced

1 rutabaga, diced

1 cup celeriac, diced

1 cup cauliflower florets

2 quarts vegetable stock or broth

1 tablespoon fresh thyme

1 tablespoon fresh parsley

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cup water

2 tablespoons canola oil

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cup cornmeal

2 teaspoons baking powder

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teaspoon salt

1. Heat the olive oil in a nonstick skillet. Add all of the vegetables. Sauté until the onions are soft and translucent. Add to a 4-quart slow cooker.
   

2. Add the stock, thyme, and parsley. Stir. Cook for 6 hours or until the vegetables are fork tender. Stir.
   

3. In a medium bowl, stir the water, oil, cornmeal, baking powder, and salt. Drop in
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   -cup mounds in a single layer on top of the stew. Cover and cook on high for 20 minutes without lifting the lid. The dumplings will look fluffy and light when fully cooked.
   

Eggplant Caponata

Serve this on small slices of Italian bread as an appetizer or use as a filling in sandwiches or wraps.

Serves 8

Ingredients

2 1-pound eggplants

1 teaspoon olive oil

1 red onion, diced

4 cloves garlic, minced

1 stalk celery, diced

2 tomatoes, diced

2 tablespoons nonpareil capers

2 tablespoons toasted pine nuts

1 teaspoon red pepper flakes

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cup red wine vinegar

1. Pierce the eggplants with a fork. Cook on high in a 4- or 6-quart slow cooker for 2 hours.
   

2. Allow to cool. Peel off the skin. Slice each in half and remove the seeds. Discard the skin and seeds.
   

3. Place the pulp in a food processor. Pulse until smooth. Set aside.
   

4. Heat the oil in a nonstick skillet. Sauté the onion, garlic, and celery until the onion is soft. Add the eggplant and tomatoes. Sauté 3 minutes.
   

5. Return to the slow cooker and add the capers, pine nuts, red pepper flakes, and vinegar. Stir. Cook on low 30 minutes. Stir prior to serving.
   

Chickpea Curry

This slow cooker version of chole, a traditional Indian curry, is very low in fat but high in fiber and flavor.

Serves 8

Ingredients

1 cup dried chickpeas

Water, as needed

1 teaspoon olive oil

1 onion, diced

3 cloves garlic, minced

1 tablespoon fresh ginger, minced

1 large tomato, diced

2 tablespoons tomato paste

1 tablespoon cumin

1 teaspoon turmeric

1 teaspoon coriander

1 teaspoon asafetida powder

1 teaspoon cayenne

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teaspoon cinnamon

1. Place the chickpeas into a 4-quart slow cooker. Fill the rest of the insert with water. Allow the chickpeas to soak overnight. Drain and return to the slow cooker.
   

2. Heat the oil in a nonstick pan. Sauté the onions, garlic, and ginger until the onions are soft and translucent. Add to the slow cooker.
   

3. Add the remaining ingredients. Stir. Cook on low for 8–10 hours. Stir before serving.
   

Sweet and Sour Tofu

This recipe is not only kid-friendly but also vegan and gluten-free.

Serves 6