Slow Cooker Vegan Stew With GF Dumplings

Serves: 4
Prep: 35-45 minutes
Cooking time: 7-8 Hours

This recipe was adapted from: Better Homes & Gardens

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & E, protein, fibre, potassium, calcium, iron and is low in saturated fats!

It may just be another ‘vegetable stew’ recipe to some, but I found it very satisfying, easy on my wallet and nutritious! Luckily just like any other slow cooker recipe, you only have to throw it all together and forget about it for 7 hours!  

 

 

Ingredients:

 

Directions:

Wash, dry and slice the mushrooms. Peel and mince the garlic. Peel and chop the onion. Wash, remove the stem, de-seed and finely chop the bell pepper.

 

Add the tomatoes, stock, herbs, bay leaf and water to the slow cooker. Stir to combine.

 

 

Drain and wash the beans.

 

Add the mushrooms, garlic, onion, bell pepper and beans into the slow cooker. Mix together.

 

Peel, trim the ends, de-seed and chop the squash into bite-sized pieces.

I prepare the squash in this sequence because I always get sick of chopping after the third vegetable!

 

Add the squash into the slow cooker. Season it with some salt and pepper to taste. Mix together; press gently to submerge the vegetables into the liquid.

 

Turn the slow cooker onto a low heating setting. Cook for approximately 7 hours.

NB: Just in case you are wondering- its not dust! I made bread before this recipe and had a bit of a ‘flour incident’! More importantly- every time you open the slow cooker, you’ll add approx. an extra 15 minutes cooking time onto the recipe.

 

Right before the time has expired, make the dumplings.

NB: My parsley came straight from the freezer.

 

Wash and chop the parsley.

 

Place the cashews into a food processor. Blend until they are fine powder.

 

Place the flour, corn flour, baking powder and cashews into a large mixing bowl. Season it with some salt to taste. Mix together.

 

Make a well in the centre of the flour mixture.

 

Add the parsley, milk and oil into the centre. Mix together with a fork (until it’s ‘crumbly’ like an ‘apple crumble’ or a pastry mixture).

 

Combine the mixture with your hands.

 

Knead together into a ball.

NB: It’s wasn’t  proper kneading, more like squishing and gathering!

 

Roll the mixture between your hands to form a ball/dumpling; make 12 dumplings.

 

Add the green beans and paprika into the slow cooker. Mix together.

NB: You do not have to defrost the beans before adding them.

 

Gently place the dumplings into the stew. Press down on them gently, until they are  approximately half to three-quarters submerged.

 

Cover. Turn the heat setting up to high. Cook for a further 30-50 minutes, or until the dumplings are cooked.

 

Turn off the heat. Allow it to cool down slightly. Taste and season as necessary. Remove the bay leaf with a spoon before serving (if possible).

 

Serve warm. Ladle into a large soup bowl.

NB: This bowl contains one portion (based on the recipe serving 4 people).

 

Refrigerate in an air tight container and use within 3-4 days. Alternatively, freeze some portions in separate containers; use within one month.

 

NB: Place the stew and the dumplings into two separate containers, otherwise the dumplings will try and absorb as much liquid as possible overnight and disintegrate on contact! 😦

 

If preferred…

• Try using your favourite type of white bean instead of kidney beans; dry or tinned.
• Experiment with the vegetable/herb combinations; use fresh or frozen vegetables.
• I would recommend trying to make these dumplings with some (melted) low-fat soya margarine instead of oil; I think the cornflour will take to it a bit better. NB: Like all GF baked goods, they come out a bit ‘drier’ than standard versions.
• If you are not vegan, try making the dumplings with some grated low-fat cheese and/or milk instead of nuts and DF milk.