Slow Cooker Middle Eastern Stew [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: 30-35mins
Cooking Time: about 4 hrs (*On a high heat setting)
Type: Main Meal
Tools: Chopping board, sharp knife, colander, large/non-stick frying pan, frying spatula, large measuring jug, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, phosphorus, potassium, zinc and per serving is low in added sugar, salt and saturated fats. 

Here’s one last quick recipe to take you into the weekend folks (because we just couldn’t help ourselves)! 

Slow cooking is never sexy, far from it, but the proof is definitely in the pudding (or stew in this case)! It’s perfect for producing a final product that is always flavourful, tender and ridiculously easy to prepare (although occasionally this cooking process may take a little more practice and persistence than we would like!). Whether your a student or someone who is just looking to save some time and money- a slow cooker is definitely worth the investment! 🙂

So as we’ve previously mentioned, we love Middle Eastern flavours and combining them with ‘slow cooking’ sounded like a great idea to us! We took a bit of time looking into some different combinations (to our previous M.E recipes!).The result- we came up with this delicious stew that is quickly becoming one of our favourites! Just combine a medley of Middle Eastern spices and flavourings, some traditional and perhaps less or non-traditional ingredients (creamy Charlotte potatoes anyone?!), and you are left with a delicious stew that just keeps tasting better and better as the days go on. 

A few other good things to note include:

  • Preserved lemon paste is cheapish and economical (for us); we can easily adapt it into other recipes so the jar won’t be left to collect ice crystals at the back of our fridge! We think that this lemon note is quite important; if you cannot find it or prefer not to buy it, try experimenting with a little lemon juice and a fair chunk of freshly ground lemon rind instead. 
  • To save time you can buy some harissa paste (like we have), or to save some money you can try making your own; the Kitchn‘s version looks like a great (and tasty!) place to start! 
  • We combined a few spices for our Middle Eastern spice blend, one being a mixed spice mix. Our ‘ground mixed spice mix’ contained: coriander seed, caraway seed, ginger, fennel seed, nutmeg, cloves and turmeric. There are various versions of ‘mixed spice’ but it’s not the same as ‘allspice’.
  • This stew is quite fibrous, but you can always adapt it by using less veggies! Also keep the veggies as chunky or as small as desired (but for cooking ease, try to keep them all as uniform as possible).
  • As the stew’s liquid is at a minimum/bowl, we wouldn’t recommend adding ‘grains’ to it. It does however go very nicely with a small piece of flat bread or pitta! 
  • When looking for crushed sumac berries (it’s also labelled as just ‘ground sumac’). 

Happy cooking everyone! 🙂

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NB: Red pepper, mixed spice, oil, frozen ingredients and parsley are not shown here.

Ingredients

+++++++++Need an easy-print recipe? Print here. 🙂

 

Directions

1. Peel and finely chop the garlic and onion. Wash the bell pepper, remove its stem and core and then chop into ½-1 cm pieces. Wash and roughly chop the potatoes. Wash the aubergine, trim the top and then roughly chop it into bite-sized (or 1″) pieces. Wash the olives and then roughly slice them (if using) .

2. Heat 2 tbsp oil in a large, non-stick frying pan over a medium-low heat. Tip: Need to reduce the fat? Use less oil or a low-fat cooking oil spray instead! Add the garlic and onion. Gently fry for 1-2 mins or until softened. Add the bell pepper, potatoes and aubergine. Scatter over the Middle Eastern spice blend (2g of each: Ground Cinnamon, Cumin & Mixed Spice Mix & 3g Crushed Sumac berries). Season it with a pinch of salt and a few grinds of black pepper. Stir to coat in the spices. Gently fry for a further 4-5 mins. Tip: If preferred, you can also cover the pan with a lid to help soften the vegetables.

3. In the meantime, boil 950ml of water in a kettle. Prepare 800ml of vegetable stock according to the packet instructions.

4. Transfer the vegetable mixture into a slow cooker. Place the pan back over the heat. Add 2-3 tbsp of water. Swirl it around to help ‘deglaze‘ the pan. Transfer this liquid into the slow cooker. Add the tin tomatoes, cooked chickpeas, 50g dried cranberries and black olives (if using), 9-14g harissa paste and 10-15g lemon paste. Pour in 800ml vegetable stock and 150ml freshly boiled water. Stir together. Cover with a lid. Cook on a high heat setting for about 4 hours, or on a low heat setting for 7-8 hrs.

5. If preferred, steam or boil the green beans and spinach and then add them to the stew once it’s finishing cooking. Alternatively, snap the green beans into halves. Defrost the beans and spinach. Roughly chop the cubes of spinach into smaller chunks. Add the defrosted beans and spinach into the slow cooker 30 mins before the end of cooking. Cover with a lid. Cook for a further 30-45 mins.

6. Serve warm. Ladle into a large bowl and garnish with a little fresh parsley. Serve with some flat bread or a small pitta (wholemeal, multi-grain or GF- we’ll you decide!)

Enjoy!

Tip: Refrigerate any leftover stew in an air-tight and resealable container; reheat and consume within 3-4 days. This stew is best served ‘warm-hot’ but never boiling. Alternatively, store and freeze; defrost, re-season (if preferred) and reheat within 1-2 months. 

 

Recipe updated: 19/02/16
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15 thoughts on “Slow Cooker Middle Eastern Stew [Vegan & Gluten Free]

    1. Thanks Rashmi, we’re glad that you think so too. Yes indeed, we’re all about the veggies! 😀 If necessary, you can always down size the portions. Our pleasure; you’ll have to let us know how you get on if you do decide to make it. 🙂

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    1. Hey Joyce! Wait a second, you have a lemon tree?! That’s awesome! Secondly, we just saw your preserved lemon post! This is great; it’s definitely more food for thought and more recipes to be made! But we need to start thinking laterally if it takes four to six weeks to prepare them. Yes we agree -bring back your slow cooker! 🙂

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  1. Wow you guys are the slow cooker stew champs! This looks amazing, love all the flavors! And always looking for new ways to cook aubergine (or eggplant as we say!) I’m going to have look for the lemon and harissa paste so I can cook this up!

    Liked by 1 person

    1. Haha thanks Larice! We don’t know about champs, but as our palate has changed and our spice cupboard has grown, our recipes have definitely improved. However, our student recipes (back in the day!) were definitely not something to write home about! Haha, yes! That’s great because we have a few more ideas on how to use some aubergine/eggplant (hopefully) soon too! If you do, you’ll have to let us know how you get on. Are you still busy slow cooking? 🙂

      Liked by 1 person

      1. My slow cooker had a little break but now I’m lovingly filling it with goodies again! Hopefully will have a recipe up soon using it! Your use of the slow cooker is very inspirational to me, keep up the awesome recipes!!

        Liked by 1 person

      2. Thanks Larice, that means a lot! There are so many things that you can make in it (practically anything, maybe even pizza?!). It’s truly incredible! Well we look forward to seeing more of your delicious recipes very soon! 🙂

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