Chef Mayra’s Hearty Vegan Crock pot Stew
Serves: 8-10 Preparation time: 4-7 hours
5 cups faux “chicken” broth
3 tablespoons brigs Amino acids sauce
1 teaspoon organic Italian seasoning
salt and pepper to taste
5 tablespoons vegan Worcestershire or TAMARI
3 heaping tablespoons whisked with a little water until not lumpy
1 8 oz can organic tomato sauce
1-2 cans organic diced roma tomatoes with basil and garlic
3 cloves of garlic, crushed
1 1/2 cup chopped onion
1/2 cup white mushrooms, diced
1 small sweet potato and 4 carrots, peeled and chopped
2-3 zucchini, sliced
2 cups of cauliflower
3/4 cup corn
3/4 cup peas
1/2 cup uncooked quinoa
3/4 cup uncooked red lentils
1 cup regular garbanzo beans
1 cup green garbanzo beans
The directions for this are pretty simple: I just throw everything in (I refuse to pre-sauté anything or add ingredients at different times because that defeats the purpose of the Crockpot, to me*), leave it for 6-8 hours on low, or 4 or so hours on high, come back et voila: dinner!
This stew is high protein and really yum. You'll get a lot of meals out of this with minimal effort.
I like to garnish each bowl with a dollop of Tofutti before serving.
Sometimes I also like to add 1/2 cup of chopped walnuts and Fresh Spinach and Cilantro chopped to the stew before serving.
*If you want, you might sauté the onions, garlic, and mushrooms in a little light olive oil before tossing them in. Personally I think they taste fine either way is a choice that you have.