Crock Pot Vegan Sweet Potato and Black Bean Stew

With spring around the corner, I have been thinking about what crock pot recipes to plan for this summer.  I love throwing a dinner into the crock pot in the morning on a beautiful day so that I can be outside in the late afternoon.  Plus I don't have to heat up my kitchen by turning the oven on... although now that we have gone vegan our oven doesn't see nearly as much use as it used to. 

Why It's So Awesome (aka, the nutritional stuff): 

Sweet Potatoes:  Provide vitamin A and potassium.  
Black Beans:  A good source of plant based, fat free protein, as well as fiber. 
Carrots:  Vitamin A, vitamin C and fiber. 

Crock Pot Vegan Sweet Potato and Black Bean Stew
Serves 4-6

Ingredients:

• 1 tbsp olive oil
• 2 cups water 
• 2 large sweet potatoes, pealed and chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced
• 3 carrots chopped into 1 inch pieces (or 8 oz baby carrots)
• 1 8oz container of sliced mushrooms 
• 1/2 tsp ground pepper
• salt to taste (I used 1 tsp)
• 3 tbsp fresh parsley, chopped
• 2 tbsp fresh thyme, chopped
• 1 can of black beans, drained and rinsed

Preparation:

Combine all ingredients except black beans in a crock pot.  Cook for 7-8 hours on low or 4-5 hours on high.  Stir in black beans right before serving. 

Kid Verdict:  Our two "good" eaters (the younger two) liked it.  This was also a very easy dinner to mash up for the baby.  I just took his portion out before adding salt and removed the mushrooms from his, only because they don't mash very easily.  Our two picky kids (the 6 and 8 year-olds) did not like it .  I have long ago given up catering to the picky kids' tastes, so overall it was a successful dinner in my eyes!  

Curried Butternut Squash, Kale and Black Bean Quinoa

Ah, wintertime.  When the seasonal foods include cabbage, onions, potatoes and cauliflower.  Just a tad boring.  Fortunately, kale is also wonderful in the winter, and butternut squash (although more of a fall food) is still looking good.  This vegan dish is very nutritious, and with quinoa and beans, it doesn't rely on meat for it's protein.  





Why It's So Awesome (aka, the nutritional stuff): 
Kale:  Kale is fantastic for you!  According to WebMd.com, "kale is one of the healthiest vegetables on the planet."  Kale packs a healthy dose of calcium, fiber, magnesium, and vitamins A, B6, C and K.  Plus kale contains potassium, iron and phosphorus.  A super-veggie!  If you have never had it, but like spinach, chances are you will like kale, too.  
Butternut squash: Contains fiber, the antioxidant beta-carotene and vitamin A
Quinoa:  A whole grain and a complete source of protein all in one.  Not many foods can advertise that!  

Curried Butternut Squash, Kale and Black Bean Quinoa
Makes 4-6 main dish servings 

Ingredients:

• 1 1/2 cups quinoa 
• 2 tablespoons olive oil, divided
• 1 smallish butternut squash, or 1/2 of a large one, peeled and chopped into bit sized pieces
• 1 medium onion, chopped into 1 inch pieces
• 3 teaspoons curry powder, divided
• 1 teaspoon of salt, divided
• 10-12 kale stalks, removed from stem and chopped into bit sized pieces 
• 1 15 oz can of black beans, rinsed and drained
• 2 tablespoons soy sauce 

Preparation:

1. Preheat oven to 450 degrees.  Toss squash and onions in olive oil.  Stir in 1/2 teaspoon salt and 11/2 teaspoon curry powder.  Spread on foil lined baking pan and bake for 30-40 minutes, or until onions and squash are soft.   
2. While veggies are baking, rinse and prepare quinoa according to directions.  
3. Next saute kale in remaining olive oil (1 tablespoon) in a large non-stick pan for about 5 minutes.  Add remaining curry powder (1 1/2 teaspoon) and salt (1/2 teaspoon).  When quinoa has finished cooking, stir quinoa, black beans and soy sauce into kale.  
4. Stir squash and onions into kale mixture and enjoy!