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!  

Veggie Sushi

These sushi rolls are my husband's creation; I'm just the lucky lady who gets to eat them for weekend lunches.  However, he does use my homemade hummus in them, so I am a small part of their creation.  We think anyone will find them tasty, but vegans, vegetarians and those who get nervous of raw fish may particularly be interested.  The sushi pictured does not contain shredded carrots, but he often adds those as well.

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

• Nori (seaweed):  Seaweed is great for you!  It is full of fiber and vitamins A, B,C, E and K.  It also contains calcium and iron, amongst other minerals.  
• Avocados:   Contain fiber, potassium, vitamins C, B6 and K and folate.  
• Brown rice:   A natural whole grain containing fiber and protein.   
• Chick peas:  A good source of plant-based protein and fiber.  

Veggie Sushi
Makes about 32 pieces of sushi.
Since the recipe involves cooked, chilled rice, it is best to make the rice in advance.  

Ingredients: 

• 2 cups brown sushi rice 
• 2-3 tablespoons apple cider vinegar 
• 6 sheets of nori (seaweed sheets)
• 2 whole avocados
• 2 carrots, (optional)
• 1 can of chick peas, drained, reserving 1/3 cup of the liquid
• 1 teaspoon garlic salt
• 1/4 teaspoon crushed red pepper
• soy sauce, wasabi and pickled ginger to taste
• you will also need a sushi mat.  A sushi set (such as Sushi Deluxe Set) is helpful.  

Preparation: 

1. Prepare rice according to package directions.  The vinegar adds a slightly sweet taste to the rice; add  to taste.  Refrigerate rice until chilled.   
2. Prepare the hummus.  Combine chick peas, reserved liquid, garlic salt and crushed red pepper in a food processor until smooth.  
3. Peel and chop avocados into thin strips.  If using carrots, shred using a food processor or grater. 
4. Roll up your sushi and enjoy!    

I am not going to go into how to roll sushi in this blog (mostly because that is my husband's specialty, and I have yet to master it), so if you don't already know how to make it, there are many tutorials available online.  I like Allrecipes, so here is theirs: http://allrecipes.com/video/303/how-to-make-sushi-rolls/detail.aspx.     

References:
http://www.self.com/blogs/flash/2011/11/3-reasons-to-eat-seaweed-its-g.html
http://www.webmd.com/diet/features/8-healthy-facts-about-avocados

Veggie Lo Mein

Lo mein and stir fry dinners so versatile- they are great for those nights when you have a bunch of veggies on hand but no real plan for what to make.  Plus they are fast, especially when you aren't cooking meat.

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

• Edamame (soybeans)- good source of meatless protein
• Whole wheat pasta- whole grains, protein and fiber. 
• Green beans, cabbage and carrots- together provide a great source of vitamin C and vitamin A

Veggie Lo Mein

Serves 4-6 as a main dish

Ingredients:

• 1 pound of whole wheat pasta (I used linguine), cooked following package directions
• 2 tablespoons olive oil
• 1 bag (16 oz)of coleslaw mix (shredded white cabbage and carrots)
• 3 garlic cloves, minced
• 2 cups of shelled edamame (soybeans), thawed if using frozen
• 3 cups green beans, fresh or frozen
• 1 cup Teriyaki sauce
• 1/4 cup soy sauce
• 1/2 cup flour
• 1 teaspoon fresh ginger, pealed and minced

Preparation:

1. Saute olive oil, coleslaw mix and garlic in a round bottomed skillet or wok (such as a flat-bottom 14 inch wok) on medium-high heat for about 5 minutes.  Reduce heat to medium and add green beans and edamame.  Stir-fry for 7-10 minutes until cooked but still crisp.   
2. While the veggies are cooking, whisk together Teriyaki sauce, soy sauce and flour until smooth.  Add in ginger.  
3. Mix veggies, pasta and sauce together and enjoy!