Curried Vegetable and Chickpea Stew

From http://www.thekitchn.com/slow-cooker-recipe-curried-vegetable-and-chickpea-stew-67

From The Kitchn

Curried Vegetable and Chickpea Stew

Serves 8 to 10

Adapted from Cooking Light
1 teaspoon olive oil
1 large onion, diced
2 medium red or yellow potatoes, diced
1 tablespoon kosher salt
1 tablespoon curry powder
1 tablespoon brown sugar
1-inch piece ginger, peeled and grated (about 1 tablespoon)
3 garlic cloves, minced
1/8 teaspoon cayenne pepper, optional
2 cups vegetable broth
2 (15.5-ounce) cans chickpeas, drained and rinsed
1 green bell pepper, diced
1 red bell pepper, diced
1 medium head of cauliflower, cut into bite-sized florets
1 (28-ounce) can diced tomatoes with their juices
1/4 teaspoon black pepper
1 (10-ounce) bag baby spinach
1 cup coconut milk
Heat the oil in a skillet over medium heat. Sauté the onion with one teaspoon of salt until translucent, about 5 minutes. Add the potatoes and another teaspoon of salt, and sauté until just translucent around the edges.
Stir in the curry, brown sugar, ginger, garlic, and cayenne and cook until fragrant, about 30 seconds. Pour in 1/4 cup of broth and scrape up any toasty bits from the bottom of the pan. Transfer this onion-potato mixture into the bowl of a 6-quart or larger slow cooker. (Halve this recipe for a smaller slow cooker.)
To the slow cooker, add the rest of the broth, chickpeas, bell pepper, cauliflower, tomatoes with their juices, pepper, and final teaspoon of salt. Stir to combine. The liquid should come about halfway up the sides of the bowl; add more broth as necessary. Cover and cook for 4 hours on HIGH.
Stir in the spinach and coconut milk. Cover with lid for a few more minutes to allow the spinach to wilt. Taste and correct the salt and other seasonings as needed.
Serve on its own or over couscous, Israeli couscous, or orzo pasta.

Recipe Notes:

• Smaller slow cookers: Cut this recipe in half for a smaller slow cooker.
• Dutch-oven version: Instead of cooking in a slow cooker, simmer the stew in a large Dutch oven or soup pot over low heat on the stovetop or in a 350°F oven for 45 to 60 minutes, or until the potatoes are tender. Add the spinach and coconut milk and stir until the spinach has wilted. Taste and add more seasonings if needed.

Per serving, based on 8 servings. (% daily value)

Calories

321

Fat

10.5 g (16.2%)

Saturated

5.9 g (29.3%)

Carbs

48.9 g (16.3%)

Fiber

13.7 g (54.8%)

Sugars

12.4 g

Protein

13.2 g (26.4%)

Sodium

1220.8 mg (50.9%)

 

1

Squash and Bean Chili Stew

My friend, Candace, got this recipe from Betty Crocker.  It uses lots of veggies and tastes good. I always thought you needed to  peel the squash but she doesn't and it cooks to a soft texture.

 

Ingredients

2 tablespoons vegetable oil
1/4 cup chopped onion
1 clove garlic , finely chopped
1 large red bell pepper , cut into 2 x 1/2-inch strips
2 medium poblano or Anaheim chili , seeded and cut into 2 x 1/2-inch strips
1 jalapeno chiles , seeded and chopped
1 cup cubed Hubbard or acorn squash (1/2 pound)
2 (14 1/2-ounce) cans each reduced-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground coriander
1 cup thinly sliced zucchini
1 cup thinly sliced yellow summer squash
1 (15 1/4-ounce) can whole kernel corn , drained
1 (15-ounce) can pinto bean , drained

Directions:

 

Heat oil in Dutch oven over medium heat. Cook onion and garlic in oil, stirring occasionally, until onion is tender. Stir in bell pepper and poblano and jalapeño chilis. Cook 15 minutes. Stir in Hubbard squash, broth, salt, pepper and coriander. Heat to boiling reduce heat. Cover and simmer about 15 minutes or until squash is tender. Stir in remaining ingredients. Simmer uncovered about 10 minutes, stirring occasionally, until zucchini is tender.

1 Serving: Calories 210 (Calories from Fat 55) Fat 6g (Saturated 1g) Cholesterol 0mg Sodium 400mg Carbohydrate 36g (Dietary Fiber 8g) Protein 11g.

Nutritional Facts:

Serves: 6

Muffin-Tin Crab Cakes

These were easy, healthy and good crab cakes to make. Although New Englanders would probably say they weren't very authentic, I liked them. I froze part of them and they were still good when heated back up.
The recipe is from Everyday Health.

Muffin-Tin Crab Cakes

 

Prep Time: 20 mins  

Cook Time: 25 mins

Total Time: 45 mins

Ingredients

• 1 pounds crabmeat
• 2 cup(s) bread crumbs, soft whole-wheat, fresh
• 1/2 medium pepper(s), red, bell, minced
• 3 medium scallion(s) (green onions), sliced
• 1/4 cup(s) mayonnaise, reduced-fat
• 2 large egg(s)
• 1 large egg white(s)
• 10 dash(es) hot sauce, such as Tabasco
• 1/2 teaspoon celery salt
• 1/4 teaspoon pepper, black ground
• 1 large lemon, cut into 6 wedges for garnish

Preparation

1. Preheat oven to 450°F. Generously coat a 12-cup nonstick muffin pan with cooking spray.

2. Mix crab, breadcrumbs, bell pepper, scallions, mayonnaise, eggs, egg white, hot sauce, celery salt and pepper in a large bowl until well combined.

3. Divide mixture evenly among muffin cups.

4. Bake until crispy and cooked through, 20 to 25 minutes. Serve with lemon wedges.

Servings
Quick Meal Contains Shellfish Contains Wheat/Gluten Contains Egg

Nutritional Info (Per serving):

Calories: 183, Saturated Fat: 1g, Sodium: 574mg, Dietary Fiber: 6g, Total Fat: 5g, Carbs: 18g, Cholesterol: 124mg, Protein: 21g

Carb Choices: 1