The 50 Best Healthy Slow Cooker Recipes (7 page)

Ingredients

12 ounces extra-firm tofu, cubed

¹
⁄
₄
cup rice vinegar

3 tablespoons water

1 tablespoon sesame seeds

1 tablespoon brown sugar

1 tablespoon tamari

1 tablespoon pineapple juice

1 teaspoon ground ginger

³
⁄
₄
cup pineapple chunks

1 cup snow peas

¹
⁄
₂
cup sliced onion

1. Spray a nonstick skillet with cooking spray. Sauté the tofu until it is lightly browned on each side. Add to a 4-quart slow cooker.
   

2. In a small bowl, whisk together the vinegar, water, sesame seeds, brown sugar, tamari, pineapple juice, and ginger until the sugar fully dissolves. Pour over the tofu.
   

3. Add the remaining ingredients. Cook on low for 4 hours. Remove the lid and cook on low for 30 minutes.
   

White Bean Cassoulet

The longer you cook this cassoulet, the creamier it gets.

Serves 8

Ingredients

1 pound dried cannellini beans

2 cups boiling water

1 ounce dried porcini mushrooms

2 leeks, sliced

1 teaspoon canola oil

2 parsnips, diced

2 carrots, diced

2 stalks celery, diced

¹
⁄
₂
teaspoon ground fennel

1 teaspoon crushed rosemary

1 teaspoon dried chervil

¹
⁄
₈
teaspoon cloves

¹
⁄
₄
teaspoon salt

¹
⁄
₄
teaspoon freshly ground black pepper

2 cups vegetable stock or broth

1. The night before making the soup, place the beans in a 4-quart slow cooker. Fill with water to 1 below the top of the insert. Soak overnight.
   

2. Drain the beans and return them to the slow cooker. Pour the boiling water over the dried mushrooms in a heat-proof bowl and soak for 15 minutes. Slice only the white and light green parts of the leek into
   ¹
   ⁄
   ₄
   rounds. Cut the rounds in half.
   

3. Heat the oil in a nonstick skillet. Add the parsnip, carrots, celery, and leeks. Sauté for 1 minute, just until the color of the vegetables brightens. Add to the slow cooker along with the spices. Add the mushrooms, their soaking liquid, and the stock. Stir.
   

4. Cook on low for 8–10 hours.
   

Palak Tofu

Palak tofu is a fresh-tasting, protein-rich Indian dish that is only slightly spicy.

Serves 4

Ingredients

14 ounces extra-firm tofu

1 tablespoon canola oil

1 teaspoon cumin seeds

2 cloves garlic, minced

2 jalapeños, minced

³
⁄
₄
pound red skin potatoes, diced

¹
⁄
₂
teaspoon ground ginger

³
⁄
₄
teaspoon garam masala

1 pound frozen cut-leaf spinach

¹
⁄
₄
cup fresh cilantro

1. Cut the tofu into
   ¹
   ⁄
   ₂
   cubes. Set aside.
   

2. Heat the oil in a nonstick skillet. Sauté the cumin seeds for 1 minute, then add the garlic and jalapeños. Sauté until fragrant, then add the tofu and potatoes. Sauté for 3 minutes. Add the ginger, garam masala, frozen spinach, and cilantro. Sauté 1 minute.
   

3. Pour the mixture into a 4-quart slow cooker and cook for 4 hours on low.
   

Green Chile and Hominy Stew

Three green chiles make up with spicy yet comforting stew.

Serves 6

Ingredients

1 teaspoon canola oil

2 cubanelle peppers, diced

4 ounces canned diced green peppers

2 jalapeños, diced

1 onion, diced

4 cloves garlic, minced

3
³
⁄
₄
cups water

24 ounces canned hominy

¹
⁄
₄
teaspoon salt

¹
⁄
₂
teaspoon freshly ground black pepper

¹
⁄
₂
teaspoon ground jalapeño

3 zucchini, diced

1. Heat the oil in a nonstick pan. Sauté the cubanelle peppers, canned green peppers, jalapeños, onions, and garlic until fragrant.
   

2. Add the mixture to a 4-quart slow cooker. Add the water, hominy, salt, pepper, and ground jalapeño. Stir. Cook on low for 7 hours.
   

3. Add the zucchini and cook on high for 1 hour. Stir prior to serving.
   

Hoppin' John

Hoppin' John is traditionally eaten on New Year's Day. Eating it as the first meal of the day is supposed to ensure health and prosperity for the coming year.

Serves 8

Ingredients

1 cup dried black-eyed peas, rehydrated

³
⁄
₄
cup water or vegetable stock or broth

1 teaspoon liquid smoke

1 teaspoon red pepper flakes

3 cups mustard or collard greens, diced

14 ounces canned tomatoes

¹
⁄
₂
teaspoon freshly ground black pepper

¹
⁄
₄
teaspoon salt

1 teaspoon dried oregano

1. Place all ingredients into a 4-quart slow cooker. Stir.
   

2. Cook on high for 5 hours.
   

Classic Baked Beans

This recipe is the perfect side dish for pulled pork or barbecue.

Serves 12

Ingredients

16 ounces dried navy beans

2 strips lean center-cut bacon or 2 strips turkey bacon

1 large onion, minced

4 cloves garlic, minced

2 tablespoons spicy mustard

2 teaspoons ground black pepper

1 teaspoon salt

3 tablespoons molasses

2 tablespoons dark brown sugar

1
¹
⁄
₄
cups water

¹
⁄
₂
cup chili sauce

¹
⁄
₂
teaspoon cloves