Skinny Slow Cooker – Indian Stew
This is a great stew to make when you don’t have time to cook. Just throw everything in the slow cooker and come home hours later to a comforting meal that is full of flavor. Tip: Any type of bean will work in this recipe. I use a 6½ quart slow cooker. If you have a smaller version of this appliance, simply cut the ingredients in half.
Carrie Forrest is a graduate student in public health nutrition and the author of the blog Carrie on Vegan. Through her writings, step-by-step photo guides and recipes, Carrie inspires readers to prepare plant-based recipes that are 100% delicious. Carrie firmly believes that superior health is achievable through nutritional excellence and specializes in whole-food, simple recipes that are low in added fats, sugars and salt. Find Carrie on Vegan on Facebook, Twitter and Pinterest.
Ingredients
- 1½ cups cooked or canned garbanzo beans
- 1½ cups cooked or canned black beans
- 1½ cups cooked or canned red kidney beans
- 2 onions
- 5 cloves garlic
- 1 medium sweet potato
- 1 medium head cauliflower
- 2 cups canned no-salt added diced tomatoes
- 2 cups canned no-salt added tomato sauce
- ½ teaspoon ground allspice
- 1½ teaspoons ground cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon chili powder
- ½ teaspoon ground ginger
- 1 tablespoon dried oregano
- 1½ cups full-fat coconut milk
- Fresh cilantro
- 2 limes
Directions
1. Rinse and drain garbanzo beans, black beans, and kidney beans. Transfer to a 6½ quart slow cooker.
2. Chop onions and mince garlic.
3. Peel sweet potato and chop into large chunks.
4. Wash cauliflower and divide into florets.
5. Transfer onions, garlic, potato, and cauliflower to slow cooker.
6. Stir in diced tomatoes, tomato sauce, allspice, cumin, turmeric, chili powder, ginger, and oregano. Cook on high for 6 hours. Stir in coconut milk.
7. Just before serving, pull leaves from cilantro and chop. Cut limes into wedges.
8. Serve stew hot with cilantro and lime wedges.
8 Servings
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Nutrition info?
Karyn, This recipe was submitted by a guest contributor and data was not included.
Using the listed ingredients the whole thing is about 2500 calories. As it is, this recipe is 59% carbohydrate, 10% protein, and 31% fat (fat is mostly from the coconut milk). If you added a pound of lien protein such as chicken it would be more balanced as an entree and would easily serve 6-8 people at 450-600 cal per serving.
Ron, Thanks for the feedback…we appreciate it!