No-effort slow-cooker meals that are bursting with goodness – including a 'sunshine stew'

Today at 08:10 AM

IN need of some Veganuary inspiration?

We’ve got three delicious – and, most importantly, easy – dishes from new The Green Slow Cooker by Heather Whinney (£22, Penguin Michael Joseph).

A mix of veggie and vegan recipes, the book is the perfect companion to your slow cooker, to create all kinds of one-pot, hands-free meals for the whole family.

Because, let’s face it, who doesn’t want to free up some time otherwise spent in the kitchen, for more fun with the kids or a quick trip to the gym?

From a hearty veggie soup, to a stew that uses mango to bring the Caribbean vibes, and a tasty sweet potato and fennel one-pot, there’s something to tickle everyone’s tastebuds.

So, fire up the slow cooker, and put your feet up – let the The Green Slow Cooker do the work for you…

Chunky ‘roots’ soup

Serves: 4
Prep time: 20 mins
Cooking time: 6 hrs

Ingredients:
*1tbsp olive oil
*1 onion, finely chopped
*3 cloves garlic, finely chopped
*1tbsp mild curry powder
*1 bay leaf
*3 sweet potatoes, peeled and cut into bite-sized pieces
*300g carrots, roughly chopped
*400g parsnips, peeled and roughly chopped
*1tbsp tomato purée
*1tsp English mustard
*100g dried red lentils 
*800ml hot vegetable stock
*400g tin butter beans, drained and rinsed
*Dollop horseradish, to serve (optional)

Method:
1. Heat the oil in a frying pan, add the onion, season well  and cook for a couple of minutes. Add the garlic and cook for a minute more, then stir in the curry powder and bay leaf and transfer it all to the slow cooker.
2. Add the sweet potatoes, carrots, parsnips, tomato purée and mustard to the slow cooker, then stir in the lentils and stock. Put the lid on and set on low for 6 hours.
3. When ready, stir through the butter beans and let them warm through, then serve topped with horseradish and crusty bread.

Caribbean Sunshine Stew With Mango

Serves: 4
Prep time: 20 mins
Cooking time: 4 hrs

Ingredients:
*1tbsp olive oil
*1 onion, finely chopped
*3 cloves garlic, finely sliced
*1tsp each of cumin seeds, coriander seeds, mustard seeds and whole allspice (crushed in a pestle and mortar)
*1tsp ground ginger
*1tsp ground turmeric
*6 tomatoes, chopped
*3 mixed peppers (red, yellow and orange), deseeded and roughly chopped
*2 sweet potatoes, peeled and cut into bite-sized pieces
*1-2 red or green chillies, deseeded and finely sliced
*400g tin black-eyed beans, drained and rinsed
*Handful thyme leaves, reserve some for garnish
*Handful dried mango pieces
*500ml hot vegetable stock
*Fresh mango pieces

Method:
1. Heat the oil in a frying pan, add the onion and season well. Cook for a couple of minutes, then stir in the garlic and spices and cook for a further minute. Transfer it all to the slow cooker.
2. Add the tomatoes, peppers, sweet potatoes, chillies, beans, thyme leaves and dried mango pieces to the slow cooker, giving them a bit of a stir to combine. Pour over the hot stock, then put the lid on and cook for 4 hours on high.
3. Serve the stew on its own or with rice, topped with thyme and fresh mango.

Sweet Potato, Spring Cabbage & Fennel Pot With Harissa & Lemon

Serves: 4
Prep time: 20 mins
Cook time: 6 hrs

Ingredients:
*1tbsp olive oil
*1 onion, finely chopped
*3 cloves garlic, finely chopped
*1 bay leaf
*2tsp za'atar
*1 fennel bulb, trimmed and finely sliced, fronds reserved for garnish
*1 pointed spring cabbage, trimmed and finely shredded
*Zest 1 lemon
*1tbsp tomato purée
*1-2tsp harissa paste (depending on how hot you like it)
*3 sweet potatoes, peeled and cubed
*6 tomatoes, roughly chopped
*500ml hot vegetable stock

To serve
*2tbsp tahini mixed with juice of 1 lemon and pinch salt (if it's too thick, let it down with a little warm water from the kettle and whisk)
*2-3tbsp Greek yoghurt
*½tsp harissa mixed with a little olive oil
*Mint leaves
*Lemon wedges

Method:
1. Heat the olive oil in a frying pan, add the onion, season well and cook for a couple of minutes. Stir through the garlic, bay leaf and za'atar and cook for a further minute, then add the mixture to the slow cooker.
2. Add the fennel, cabbage, lemon zest, tomato purée, harissa paste, sweet potato, tomatoes and stock to the slow cooker and give it all a stir. Put the lid on and set on Low for 6 hours.
3. To serve, drizzle over the tahini, yoghurt and harissa and garnish with mint leaves and lemon wedges. Serve with warm pittas or flatbreads.