Slow-Cooker Chickpea Stew* **
Active Time: 20 minutes / Cook Time: 5 hours / Total Time: 5 hours 20 minutes
Makes 8 servings
- 2 tablespoons coconut oil
- 2 teaspoons fine sea salt, divided
- 1 large yellow onion, chopped
- 1 cup diced fennel
- Reserved chopped Swiss chard stems from Day 6 (optional) (about 10 stems)
- 4 cloves garlic, minced
- ½ teaspoon red pepper flakes
- 3 tablespoons chopped fresh rosemary OR 1 ½ teaspoons dried
- 1 ½ cups diced carrot
- 1 ½ cups diced celery root (from one small to medium)
- 2 (15 oz.) cans chick peas, rinsed and drained
- 1 ½ teaspoons dried oregano
- 1 ½ teaspoons dried basil
- 1 large or 2 small bay leaves
- 1 (28 oz.) can diced tomatoes with juices
- 1 quart low sodium vegetable broth, plus more if desired
- 1 very small green cabbage, quartered, cored and thinly sliced
- 1 large zucchini, diced
- ¼ cup nutritional yeast
- 2 tablespoons Balsamic vinegar
- extra virgin olive oil, optional, for serving
- hot sauce, optional, for serving
- Heat coconut oil in a large skillet over medium heat. Add onion, fennel, and chard stems, if using, plus ½ teaspoon fine sea salt. Cook, stirring occasionally, until the vegetables are softened, 10-12 minutes.
- Add garlic, red pepper flakes, and rosemary and cook, stirring, for 2 minutes. Transfer to the bowl of a 6-quart slow-cooker.
- Add carrot, celery root, chickpeas, oregano, basil, bay leaves, tomatoes, and broth to the slow-cooker and cook on high for 4 hours.
- Add the cabbage, zucchini, nutritional yeast, and remaining salt, stir, and cook on high another 30-45 minutes, or until the cabbage is tender. Stir in vinegar.
- Divide into 8 even servings, packaging 6 for lunches next week. (The stew freezes well, if necessary.)
- Serve two portions tonight, drizzling with olive oil and hot sauce to taste, if desired.
*The benefit of the slow-cooker in this recipe is that you can set it and forget it. The time is about the same if you make this on the stove-top, but you have to tend it.
If you don’t have a slow-cooker, you can do this in a Dutch oven or stockpot with a tightfitting lid. Follow the instructions in steps 1 and 2, using the Dutch oven or stockpot. Add ingredients as in step 3 and cook over low heat, stirring every 15 minutes or so, for 2-3 hours or until the vegetables are fully tender. Follow step 4, remembering to stir occasionally.
**The stew will continue to absorb liquid as it sits. Simply add ¼ cup water, or more or less to taste, when reheating.