Slow Cooker Beef Stew
Inspired by the tomatoey beef stew that my mom and grandmother used to make, this comforting, all-in-one meal is loaded with tender meat and wholesome vegetables and comes together in snap.
Yields: 8 servings
1 medium onion, chopped
1 (16-ounce) bag baby carrots or 3 large carrots, sliced
2½ pounds cubed stew beef (I like chuck roast.)
3 ribs celery, chopped (I include any leaves.)
1½ pounds baby potatoes (I often use a bag of Green Giant’s Klondike minis.)
1 (14.5-ounce) can sliced stewed tomatoes, with juice
1 (6-ounce) can tomato paste
1 (14.5-ounce) can low sodium beef broth
2 teaspoons Worcestershire sauce
1½ – 2 teaspoons kosher salt, divided
½ teaspoon freshly ground pepper
1 teaspoon garlic powder
1 teaspoon dried Italian seasoning (or a mix of dried thyme, oregano, basil, and rosemary)
2 bay leaves
1 cup frozen peas
Optional for serving: chopped fresh parsley, crusty rolls or cornbread
To make in your slow cooker: Layer the onions, carrots, beef, celery, and potatoes in a 6-quart slow cooker. Add all of the remaining ingredients—except the peas and starting with 1-1/2 teaspoons of salt—and gently stir to incorporate. Cover and cook on low for 6 to 8 hours or until the beef, carrots, and potatoes are tender. Stir in the peas, and allow to cook for 5-10 more minutes. Adjust for seasonings, adding the remaining salt to taste, and sprinkle with fresh parsley, if desired.
To make in an Instant Pot: Drizzle olive oil in the bowl of the Instant Pot and turn on the sauté function. Wait until it’s hot, and then add the meat (you’ll need to do this in batches), browning on all sides. Add the remaining ingredients, seal the Instant Pot and cook on high pressure for 35 minutes. Then allow the pressure to release naturally for 10 minutes. Vent to release any remaining pressure, and then carefully open the lid.
Cannellini Tomato Soup with Grilled Cheese Croutons
The unexpected addition of a simple can of cannellini beans provides protein and added creaminess when pureed into the soup…and no one ever knows it’s there. Whether served with grilled cheese croutons or dippers, what kid (or adult) wouldn’t love it? Plus it’s easy to make with basic, inexpensive pantry items.
Yields: 4 to 6 servings
The woodsy flavor of rosemary adds a little something extra to this soup, but use caution with this pungent herb. Too much can easily overpower a dish. Be sure not to exceed one teaspoon. Fresh thyme is an optional substitute to the rosemary. If you do not have fresh herbs on hand, a general rule of thumb is to use one-third the amount in dried herbs.
2 tablespoons olive oil
1 small yellow onion, peeled and chopped (about 1 cup)
2 carrots, peeled and chopped (about 1-1/2 cups)
1 (15-ounce) can cannellini beans, rinsed and drained
1 (28-ounce) can tomato purée
3 cups chicken broth
1 teaspoon minced fresh rosemary (see comments above)
1/2 teaspoon red pepper flakes (1/4 teaspoon if you prefer less spiciness)
1 teaspoon sugar
Kosher salt and freshly ground pepper
2-3 grilled cheese sandwiches, cut into cubes or spears (see notes)
Fresh basil for garnish, optional
1. In a large pot over medium heat, sauté the onion and carrots in the olive oil until tender, about 5 minutes. Add the beans, tomato purée, broth, rosemary, and red pepper flakes. Bring the soup to a boil, and then reduce the heat to low and simmer for about 30 minutes.
2. Puree the soup with an immersion blender or in a regular blender. I use an immersion blender which makes quick work of this task and minimizes cleanup. Add the sugar, salt, and pepper. (I add 1/2 teaspoon each of salt and pepper; you may adjust depending on what type of broth you use and personal preference.) Simmer for a few minutes more. Puree the soup with an immersion blender or in a regular blender. I use an immersion blender which makes quick work of this task and minimizes cleanup. Add the sugar, salt, and pepper. (I add 1/2 teaspoon each of salt and pepper; you may adjust depending on what type of broth you use and personal preference.) Simmer for a few minutes more.
3. Garnish with grilled cheese croutons and fresh basil, if desired.
Notes: For the grilled cheese croutons, I like to use Pepperidge Farm whole wheat thin bread. I use 1-2 slices of Cooper sharp cheese–enough to cover the bread with one layer of cheese–and cook as you would your favorite grilled cheese (three minutes on a Panini press works well, too). The result is a thin, crispy sandwich with just the right amount of gooey cheese–perfect for the croutons, or dippers if you prefer. Regular or gluten-free bread and your cheese of choice may absolutely be used.
Tuscan Lentil Soup
Don’t be turned off by a seemingly long list of ingredients. Much of the prep can be done in advance—I often chop the veggies earlier in the day and store them in the fridge in leftover produce bags or airtight containers.
Yields: 6-8 servings
Olive oil for pot
1/2 pound Italian pork or turkey sausage, removed from casings
1 medium yellow onion, peeled and diced
2 large carrots, peeled and diced1 stalk celery, diced
3 garlic cloves, peeled and minced
1 1/2 teaspoons Italian seasoning
1/4 teaspoon crushed red pepper flakes
1 (14-1/2 ounce) can diced tomatoes, undrained
6 cups low-sodium chicken broth
1 cup dry brown lentils, rinsed and drained
1 large potato (8-10 ounces), chopped (may substitute sweet potato or use a combination; no need to peel)
2 cups lightly packed chopped kale (tough ribs removed; may substitute greens of choice)
1 teaspoon kosher salt and a few good turns of the pepper mill1/2 tablespoon balsamic vinegar
For serving: freshly grated Parmesan cheese
1. Add just enough oil to a large, heavy-bottomed soup pot to lightly coat (about 2-3 teaspoons), and place over medium heat. Add the sausage and cook until browned, crumbling as you go.
2. Add the onion to the sausage and sauté for 2-3 minutes or until beginning to soften. Stir in the carrots, celery, garlic, Italian seasoning, and crushed red pepper. Sauté for a minute or until the garlic is fragrant but not browned. Add the tomatoes with their juices and cook for another minute or two. Then stir in the chicken broth, lentils, and potato.
3. Increase heat to bring to a boil, then reduce to a simmer and partially cover. Cook for approx. 40 minutes, or until the lentils are tender but hold their shape. Stir every 10-15 minutes.
4. Stir in the chopped greens, salt and balsamic vinegar. Cook for 3-4 more minutes, or until the greens have softened to your liking.
5. Ladle into individual bowls and sprinkle with Parmesan cheese.
Vegan Curried Vegetable and Chickpea Stew
Great taste and flexibility are just two of the hallmarks of this deliciously hearty and oh-so healthy complete meal has become a favorite in our family. The big yield is perfect for meal prep, as leftovers taste great all week long.
Easy to customize, feel free to use kale or chard (or even frozen peas or green beans) instead of spinach or sweet potatoes instead of regular. Mix up the pepper color, swap carrots or zucchini for a vegetable you’re not so fond of, and steer towards more spice or sweetness as preferred. Any way you go about this soup, it’s sure to be a winner!
Yields: 8-10 servings
2 tablespoons olive oil, divided
1 large onion, diced (~1-1/2 cups)
2 medium red or yellow potatoes, diced (a waxy vs. baking potato; ~12 ounces total, no need to peel)
1 tablespoon curry powder
1 tablespoon packed brown sugar (could sub sweetener of choice)
1 tablespoon minced fresh ginger
3 cloves garlic, minced
1/8 teaspoon cayenne pepper (use 1/4 teaspoon, or to taste, for a touch of heat)
2 cups (480ml) low-sodium vegetable broth
2 (15-ounce) cans chickpeas, rinsed and drained
2 bell peppers, color of choice (I like red but often use a mix), seeded and diced
1 medium head cauliflower, cut into small, bite-sized florets (~1-3/4 to 2 pounds when weighed whole)
1 (28-ounce) can tomato puree or crushed tomatoes
1 tablespoon kosher salt and freshly ground black pepper to taste
1 (5-ounce) bag/box fresh baby spinach, roughly chopped
1 cup canned coconut milk (I use regular; may use light)
For stovetop cooking:
1. Heat 1 tablespoon of the oil in a large soup pot or Dutch oven (at least 6 quart) over medium heat. Add the onion and sauté until lightly golden around the edges, about 5 minutes. Add the potatoes and sauté until the edges are translucent with a touch of golden brown in places, about 3 or 4 minutes more.
2. Add the second tablespoon of oil (you may eyeball the oil with a few turns around the pan), and then stir in the curry powder, brown sugar, ginger, garlic, and cayenne. Cook until fragrant, about 30 seconds. Pour in 1/4 cup or so of the broth and scrape up any browned bits from the bottom of the pan.
3. Add the remaining broth, chickpeas, bell peppers, cauliflower, crushed tomatoes or puree, salt and pepper. Stir to combine. The mixture will be thick.
4. Bring the mixture to a simmer, and then cover and reduce the heat to low. Cook on low for 45 minutes to 1 hour, stirring once or twice and checking occasionally for doneness starting just before the 45-minute mark.
5. When the potatoes and cauliflower are tender, stir in the chopped spinach (roughly chopping it ensures that you don’t have any long, stringy pieces!) and coconut milk. Once the spinach has wilted, check for seasoning and enjoy.
6. Serve on its own as a filling all-in-one meal or over rice, couscous (Israeli or regular), quinoa or orzo, or with a crusty piece of bread for mopping the bowl.
If using the oven: Preheat the oven to 350°F. Being sure to use a Dutch oven or oven-safe soup pot, follow the stovetop instructions until the mixture comes to a simmer in Step 4. Then cover and bake for 45 to 60 minutes, or until the potatoes and cauliflower are tender. Add the spinach and coconut milk and stir until the spinach has wilted.
If using a slow cooker: If your cooker does not have a “sauté” feature, start with a skillet instead of a soup pot or Dutch oven, and transfer the onion-potato mixture to a 6-quart or larger slow cooker after the deglazing the pan with the 1/4 cup broth, scraping up and including all the flavorful bits from the pan. Add the remaining 1 3/4 cups broth, chickpeas, bell peppers, cauliflower, tomato puree, salt and pepper. Stir to combine. The liquid should come about halfway up the sides of the bowl; add more broth if needed.
Cover and cook on HIGH for 3-4 hours. If possible, check on the early side to see if the potatoes and cauliflower are tender, as not all slow cookers cook at the same rate. When the vegetables are cooked to your liking, stir in the spinach and coconut milk, and then cover for a few minutes so that the spinach wilts. Check for seasoning and enjoy.
Notes: I’ve reduced the salt to 2 teaspoons and the stew is still good, but because the batch is quite large, the full tablespoon does, I think, yield a better-seasoned finished product. That said, feel free to use the lower amount if watching sodium closely.
Smaller slow cookers: Cut this recipe in half for a smaller slow cooker.
A few more ideas:
- I’ve heard this stew takes 8 minutes in the Instant Pot, but I haven’t tried myself.
- A handful or two of fresh basil, stirred in with the spinach, is a lovely addition if you have some on hand.
- Cilantro lovers may enjoy the addition of this fresh herb, either stirred in with the spinach (start with 1/4 to 1/2 cup and add to taste) or used as a flavorful garnish.
- For complementary crunch, sprinkle individual servings with some roasted cashews.
- If you enjoy a touch of acid, you may wish to serve with lemon wedges.
- If you’d prefer a soupier consistency, feel free to add more broth and/or the whole can of coconut milk. In this case, and depending on how much liquid is added, you may wish to increase the spices and seasonings to taste.
- This soup freezes well, although coconut milk can separate upon thawing. If you make this soup with the intention of freezing a portion, you may wish to add the coconut milk only to the portion you are serving immediately.
Ann Fulton authors The Fountain Avenue Kitchen, a blog filled with simple, seasonal recipes designed to fit into your busy schedules and work with a variety of eating styles. Head to fountainavenuekitchen.com for more recipes.
