My recent posts have been a little scary – genetically modified foods, the dangers of soy, dairy milk causes allergies – sorry about that. I think we could all use something a little lighter to start the week.
I think I’ve mentioned on a number of occasions that I really miss my kitchen gadgets from home. The knives here are so dull. When I’m done “cutting” my grapefruit in the morning it ends up a smooshey, juicy mess. However, one thing I have here that I don’t have at home is a slow cooker, and I love it. I don’t know what’s available in the world of slow cookers, but I like that this one has a removable insert. It makes it very easy to clean.
Curry is a popular flavor in Barbados, and there is lots of local produce available. The other night I made a delicious vegetarian coconut curry stew using my slow cooker.
There was quite a bit of chopping involved, which would have been fine, but everything took twice as long because of those blasted dull knives. The stew had so many great flavours & textures, and was definitely worth the work. I adapted this recipe from Cooking Light, and it turned out better than I expected.
Slowcooker Vegetarian Coconut Curry
1 tbsp coconut oil or grapeseed oil (higher burning temp than olive oil)
1 cup of organic carrots (sliced into rounds)
1 medium onion diced (1 ½ cups)
2 tbsp curry powder
1 tsp raw sugar
½ tsp cayenne
1 tsp cumin
1 tsp fresh grated ginger (peel ginger with a spoon!)
2 garlic cloves minced
1 green pepper diced (1 cup)
1 cup of green beans (cut 1 inch pieces)
1 medium sweet potato cubed (1 ½ cups)
1 can chick peas (rinsed & drained)
1 large can diced tomatoes
14 oz vegetable broth
3 cups organic spinach julienned
1 can light coconut milk
salt & pepper to taste
1 cup brown rice, dry
Chop all your veggies putting the carrots & onions on one plate, and the rest of the veggies together on another plate (don’t need to chop the spinach until later).
Drain & rinse the chick peas.
Combine the curry powder, sugar, cayenne, cumin, ginger & garlic in a small bowl.
Heat olive oil in a frying pan, and sauté the onions & carrots for about 5 minutes. Stir in the spice/ginger/garlic mixture and sauté for 1 minute stirring constantly.
Transfer the onion/carrot mixture to the slow cooker (5-quart or larger), and add the rest of your veggies, chick peas, diced tomatoes, broth and salt & pepper.
Stir very well, cover & set your slow cooker on high for 3 hours or until veggies are cooked (the original recipe said this would take 6 hours, but mine was done after 3 hours, so I just turned it to “Keep Warm” until we were ready to eat).
Before serving cook your brown rice* (takes about 30 minutes), add the chopped spinach & coconut milk, stir until spinach wilts.
*The addition of the brown rice ensures you get all 8 essential amino acids, which makes this meal a complete protein!
Do you have any good slowcooker recipes to share?