Slow Cooker Stew

Health Canada recommends eating at least one dark green and one orange vegetable each day. This meatless stew is packed with a variety of colourful vegetables that are inexpensive and available year-round. Try assembling the ingredients the night before and letting the slow cooker do the work for you!

 Ingredients:

1 medium Potato, peeled & cubed 1 medium
1 medium Yam, peeled & cubed 1 medium
2 large Carrots, sliced 2 large
2 medium Celery stalks, sliced 2 medium
1 small Onion, chopped 1 small
1 – 14 oz can Chick peas, drained and rinsed 1 – 398 mL can
3 cups Fresh or frozen vegetables (broccoli, cauliflower, peas, zucchini, or eggplant) 750 mL
4 cups Water 1 L
1 – 6 ounce can Tomato paste 1 – 170 mL can
2  Vegetable bouillon cubes, low sodium 2
2 cloves Garlic, minced 2 cloves
1 Tbsp Savory ground spices 15 mL
½ tsp Pepper                2 mL

Directions:

1. Cut all vegetables into bite sized pieces.
2. Add all ingredients to slow cooker and stir.
3. Cover and cook on low for about 8 hours, or until vegetables are tender.

Makes 8 servings (310 mL/ 1 ¼ cup/ 298 g)

Per Serving: 150 calories, 1.5 g fat, (0 g saturated fat, 0 g trans fat), 80 mg sodium, 30 g carbohydrate, 6 g protein, 6 g fibre.

* Nutrient analysis done with broccoli, cauliflower, and mixed frozen vegetables (1 cup each)

For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca