This is an easy stew that is perfect when you are running around all over town for your errands, a meeting and exercise at the gym. It is a slow cooker version of two very similar recipes I have posted in this blog, Mediterranean Chickpea Ragu and Vegan Pantry Friendly Black Olive Stew. I used kidney beans instead of chickpeas and introduced celery and cauliflower as parts of the main ingredients. I also skipped the olives which were in the other two recipes this one is based on. It results in a less salty healthier version and still as delicious. I made sugar optional since it depends on your taste and the brand of the ingredients you used.
My picky taster, my husband, ate this and gave a thumbs up and so did my daughter who I shared it with. They ate it over white rice but I prefer to eat mine over quinoa for added protein. Here is the busy day friendly recipe.
Slow Cooker Tomato Cauliflower Quinoa Bowl
(inspired by this past post)- 2 cups cooked quinoa
- 1-15 oz can kidney beans, drained and rinsed
- 1-15 oz can diced tomatoes, drained
- 1-15 oz can corn, drained
- 1 green pepper, cubed or 2 pieces roasted pepper from a jar
- 1 stalk celery, sliced
- 1/2 head cauliflower, cut into bite sized pieces
- 1 tbsp tomato paste
- 1 tbsp dry onion flakes
- 1 tbsp dry garlic flakes
- 2 tbsp soy sauce
- 1/8 tsp red pepper flakes
- 1 tsp cumin
- 1 tbsp balsamic vinegar
- salt and pepper to taste
- 1 tsp dry oregano (optional)
- 2 stalks green onion for garnish (optional)
- 1 tbsp sugar (optional)
Combine all ingredients in the slow cooker except for the quinoa and cook for 5 hours at low setting, and 2 hours at high setting. I cooked mine in an Aroma Brand rice cooker/slow cooker for two hours at slow cooker setting. Serve over the cooked quinoa.
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