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!  

Vegan Portabella Mushroom Fajitas

These portabella mushroom fajitas are made very similarly to chicken or beef fajitas, which makes them a perfect dish for anyone who is just starting a vegan diet or simply looking to dabble in vegan cooking.  This dish is also great for anyone looking for a very low fuss dinner after a long work day.  Simply prep the fajita mix the night before and let it marinate in the fridge.  When it's time for dinner toss the mix in a saute pan for about 10 minutes, spoon it into the fajita shells and viola!  You have a fast and healthy dinner.  

Fajita mix, ready for marination.  

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

Portabella mushrooms: Provide protein and fiber.  Among the many nutrients that portabellas contain (such as iron, calcium and zinc), possibly the most beneficial is niacin, which has been linked to lowering the risk of Alzheimer's disease.  
Yellow bell peppers: Lots of vitamin C.  
Cilantro:  Besides providing antioxidants, cilantro has been found to be a powerful antibiotic in helping to prevent food poisoning by killing bacteria such as Salmonella.   

Vegan Portabella Mushroom Fajitas 
Makes 6 servings 

Ingredients for seasoning (adapted from this recipe for Taco Seasoning):  

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon oregano 
• 1/4 teaspoon crushed red pepper flakes (optional- I don't use it, but if you like spicy foods then go for it)
• 1/2 teaspoon paprika
• 1 1/2 teaspoon cumin 
• 1 teaspoon salt
• 1 teaspoon pepper

Fajita Ingredients:

• 2 tablespoons olive oil 
• 5 portabella mushroom caps, cleaned and sliced into strips
• 1 large onion, sliced into long strips
• 1 yellow bell pepper, sliced into long strips
• 1/4 cup cilantro, chopped
• 6 vegan flour tortillas- most brands are vegan, but check the label 
• Toppings such as lettuce, chopped tomatoes and salsa.  

Preparation: 

1. Mix seasoning together in small bowl.
2. In larger container, mix olive oil, mushrooms, onion, bell pepper and cilantro.  Add in seasoning mix and toss well.  
3. Cover and refrigerate overnight or for at least a few hours.  
4. Saute for about 10 minutes or until all veggies are soft.  
5. Serve in tortilla shells with you favorite toppings.  Enjoy! 

References:

http://www.livestrong.com/article/527485-the-nutrition-profile-for-a-yellow-bell-pepper/
http://www.livestrong.com/article/279766-portobello-mushroom-nutritional-value/
http://www.webmd.com/food-recipes/news/20040527/cilantro-slays-food-poisoning

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!