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  • Healthy Hot Rodder

Vegan Slow Cooker Stew

Updated: Nov 3, 2023

This Vegan Slow Cooker Vegetable Stew is packed with chickpeas, cauliflower, spinach, and other yummy veggies.

(Makes 6 servings, approx. 2 cups each)

Prep Time: 15 mins Cook Time: 4 hrs 17 mins Total Time: 4 hrs 32 mins

What You Need

  • 1 tsp. olive oil

  • 1 medium onion, chopped

  • 1 medium green bell pepper, chopped

  • 1 medium red bell pepper, chopped

  • 2 cloves garlic, coarsely chopped

  • 2 cups low-sodium organic vegetable broth

  • 1 (14.5-oz.) can diced tomatoes, no added salt

  • 2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed

  • 1 Tbsp. curry powder

  • 1 Tbsp. pure maple syrup

  • 1 Tbsp. fresh ginger, finely chopped

  • ½ tsp. sea salt (or Himalayan salt)

  • ½ tsp. ground black pepper

  • 1 dash ground cayenne pepper (optional)

  • 1 medium head cauliflower, cut into florets

  • 1 (10-oz.) bag raw baby spinach

  • 1 cup lite coconut milk

How To Make

  1. Heat oil in a medium nonstick skillet over high heat.

  2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

  3. Add garlic; cook, stirring frequently, for 1 minute.

  4. Place onion mixture in a 3-quart slow cooker.

  5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.

  6. Add cauliflower. Mix well; cover. Cook on high for 1 hour.

  7. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.

Estimated Nutritional Information (per serving):

Calories 274 - Calories from Fat 72

% Daily Value*

Total Fat 8g - 12%

Saturated Fat 3g - 15%

Sodium 567mg - 24%

Total Carbohydrates 40g - 13%

Dietary Fiber 12g - 48%

Sugars 13g

Protein 11g - 22%

* Percent Daily Values are based on a 2000 calorie diet.

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