Vegetable Curry Stew – Slow Cooker, Instant Pot or Stove Top

Vegetable Curry Stew – Slow Cooker, Instant Pot or Stove Top

This vegan Slow Cooker Vegetable Stew is packed with chickpeas, cauliflower, spinach, and other yummy veggies. (Courtesy of Beachbody)

Portion Fix Containers: 2 Green, 1½ Yellow, ½ Blue, ½ tsp
 
Servings 6 servings, approx. 2 cups each
 

Ingredients

  • olive oil
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 2 tsp. minced garlic
  • 2 cups low-sodium 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, honey or brown sugar
  • 1 Tbsp. minced ginger or 2 tsp. powder ginger
  • 2 tsp. sea salt or Himalayan salt
  • 1 tsp. ground black pepper
  • 1 dash ground cayenne pepper (optional)
  • 1 medium head cauliflower, cut into florets
  • 1 (10-oz.) bag raw baby spinach
  • 1 cup lite coconut milk

Directions for Slow Cooker:

  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. Place onion mixture in 3-quart slow cooker.
  5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.
  6. Add cauliflower. Mix well; cover. Cook on high for 1 hour.
  7. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.

Directions for Instant Pot:

  1. Turn 6-quart Instant Pot to high sauté setting.
  2. Heat oil to hot.
  3. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
  4. Add garlic; cook, stirring frequently, for 1 minute.
  5. Add broth, tomatoes, chickpeas, curry powder, maple syrup, ginger, salt, black pepper, cayenne pepper (if desired), and cauliflower. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes.
  6. Allow for a natural release until  you can carefully unlock and remove lid, taking care that there is no remaining steam.
  7. Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes.
  8. Serve immediately.

Directions for Stove Top:

  1. Heat oil in medium stockpot 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. Mix well; cover.
  5. Simmer for 30 minutes.
  6. Add cauliflower. Mix well; cover. Boil for 10 minutes or until the cauliflower is crisp-tender
  7. Add spinach and coconut milk and stir until spinach wilts.
  8. Enjoy.

Directions to Freeze:

  1. Label your freezer bag with the name and meal and cooking instructions
  2. Add all the ingredients to the freezer bag
  3. Remove as much air as possible, seal and lay flat in the freezer

Directions to Cook in Slow Cooker from Freezing:

  1. The night before cooking move frozen bag to your refrigerator to thaw.
  2. Cook as directed above eliminated any prior sauteing or timing of added ingredients.  Just cook and enjoy.