Crockpot Lentil Vegetable Barley Soup or Stew

Crockpot Lentil Vegetable Barley Stew

Serves 6

• 1/2 large or 1 small onion, diced
• 1 bell pepper, seeded and diced
• 2 medium zucchini or yellow summer squash, halved lengthwise and thinly sliced
• 1 cup thinly sliced carrots
• 1/2 cup red lentils
• 1/2 cup yellow split peas
• 1/2 cup barley
• 1 can diced tomatoes
• 3 cups vegetable broth (or water & bouillon)
• 1/2 teaspoon salt
• 1/2 teaspoon sugar, optional
• 1/4 teaspoon black pepper

Layer vegetables in crock in the order listed. Add lentils, split peas and barley.
Add tomatoes including liquid. Stir salt, sugar and pepper into broth and pour over all. This will make a thick soup or stew; if thinner is desired add more water. Cook on LOW 8 hours or on HIGH 4 hours.

Lentil Butternut Stew

Serves 8

• 2 tablespoons vegetable oil, if using stovetop method
• 3 large stalks celery, chopped
• 1 large onion, chopped 
• 2 1/2 pounds (1 large) butternut squash or sugar pumpkin, peeled, seeded, and cut into 1-inch dice; if less than 2 1/2 pounds, add a sweet potato
• 1 pound brown lentils, picked over and rinsed
• 5 1/2 to 6 cups vegetable broth or water and bouillon (enough to just cover vegetables)
• 1/2 teaspoon dried rosemary
• 3/4 teaspoon salt, or to taste (less if using salted broth or bouillon)
• 1/4 teaspoon freshly ground black pepper, or to taste
• 1/4 cup chopped fresh parsley, or 4 teaspoons dried parsley
• For serving: hot cooked rice, potatoes, or crusty bread

STOVETOP METHOD:  In a 6-quart saucepan heat 1 tablespoon olive oil and sauté onion and celery until softened. Add remaining ingredients, cover, and bring to a boil. Reduce heat and simmer, covered, stirring occasionally, until lentils are tender, about 40 minutes.

SLOW COOKER METHOD:  Combine all ingredients in the crock of a 6-quart slow cooker, cover and cook on LOW 8 hours.

Serve over rice or potatoes, or with bread.

Moroccan Stew

Moroccan Stew

Serves 6

SEASONINGS

• 1 teaspoon cumin seed
• 1 teaspoon ground cumin
• 1 3/4 teaspoon cinnamon
• 1 teaspoon ground coriander
• 3/4 teaspoon turmeric
• 3/4 teaspoon fennel seeds
• 1 teaspoon dried basil
• 1 1/4 teaspoon salt
• 1/4 teaspoon cayenne, or to taste
• 1/4 teaspoon freshly ground black pepper, or to taste

STEW

• 1 tablespoon vegetable oil
• 2 tablespoons water
• 1 large sweet onion, chopped
• 4 large cloves garlic, minced
• 2 pounds (2 large or 3 medium) sweet potatoes, diced (6 cups)
• 1 (15 ounce) can black beans, drained & rinsed
• 1 (15 ounce) can chickpeas, drained & rinsed
• 1 cup dry red lentils, rinsed
• 4 cups vegetable broth
• 1 pound greens, tough ribs removed, chopped or shredded (kale, spinach, chard, green cabbage)
• 1 heaping tablespoon freshly grated ginger
• Bread or hot cooked rice for serving

In a large saucepan heat oil, add seasonings and cook, stirring, over medium heat 2 minutes. Add water, onion, sweet potato, and garlic. Mix to coat well with spices. Cover and cook on medium, stirring occasionally, until onions have started to soften, 10 minutes. Add beans, chickpeas, lentils, and broth. Bring to a boil, then cover and simmer 25 minutes. During simmering time, add greens according to their texture -- in the last 15 minutes for tough greens such as cabbage to become tender, or in the last 5 minutes for delicate greens such as spinach just to wilt. Add greens by placing them on the surface of the stew, and covering, so they will steam. In the last 2 minutes, add ginger and mix well. Stew is done when lentils are fully dissolved and vegetables are tender. Taste and adjust salt or cayenne if needed. Serve with bread or hot rice.

Three Sisters Stew

Three Sisters Stew, with bread

Makes 2 quarts, serves 4

• 3 tablespoons olive oil
• 3 cups peeled, cubed butternut squash or sugar pumpkin (1 1/4 pounds)
• 1 cup diced onion (1/2 large onion)
• 1 dried ancho chili pepper or fresh poblano pepper (same pepper)*
• 2 teaspoons smoked or sweet paprika
• 1 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon salt, or to taste
• 2 cups water, divided
• 1 (15 ounce) can diced tomatoes
• 1 cup kernel corn, frozen or canned (drained)
• 1 (15 ounce) can pinto or black beans, rinsed and drained

*If substituting a hot pepper for the mild ancho/poblano, halve chili pod lengthwise and cut out stem and seeds before adding to stew. Discard chili before serving.

In a Dutch oven or saucepan heat oil on medium-high and sauté squash and onion 5 minutes. Add chili, paprika, cumin, coriander, salt, and half the water. Mix to coat squash with seasonings. Bring to a gentle boil, cover, and steam 5 minutes. Mash some of the squash cubes (thickens the stew). Add remaining water and tomatoes. Reduce heat, cover and simmer 20 minutes. Add corn and beans, cover and simmer 15 minutes.

Black Bean Butternut Chili

Black Bean Butternut Chili, pictured with Cornbread
and Oven Sweet Potato Fries

Serves 4 to 6

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons chili powder*
• 1 1/2 pounds butternut squash, peeled and cubed 1/2 inch (about 4 cups)
• 1 1/2 cups corn kernels (fresh, frozen or canned)
• 2 cups cooked black beans or 1 (15 or 19 ounce) can
• 2 cups fresh diced tomatoes or 1 (15 ounce) can
• 1/2 teaspoon salt, or to taste
• 1 1/2 to 2 cups vegetable broth
• 2 tablespoons cold water + 1 tablespoon cornstarch, for thickening, optional
• Optional garnishes: vegan sour cream, shredded vegan cheddar, chopped cilantro

In a large saucepan on medium-high, sauté onions until translucent, 5 minutes. Add garlic, chili powder and squash, and sauté 5 minutes. Add corn, beans, tomatoes, and salt. Add broth to cover. Bring to a boil, then reduce heat, cover and simmer until squash in tender and flavors are blended, about 45 minutes, adding broth if necessary to keep vegetables covered. Thicken chili if desired by adding cornstarch whisked in cold water.

Slow Cooker Method: In a large skillet on medium-high, sauté onions until translucent, 5 minutes. Add garlic, chili powder and squash, and sauté 5 minutes. Pour into a large slow cooker. Add corn, beans, tomatoes, and salt. Add broth to cover. Cook on LOW 6 to 8 hours or until squash is tender. Thicken chili if desired by adding cornstarch whisked in cold water.

*For 2 tablespoons chili powder:

• 1 tablespoon paprika
• 1 teaspoon dried oregano
• 1/2 rounded teaspoon ground cumin
• 1/2 rounded teaspoon granulated garlic
• 1/4 teaspoon cayenne
• 1/4 rounded teaspoon granulated onion

Italian Winter Stew

Italian Winter Stew

Serves 6 to 8

• 2 tablespoons olive oil
• 1 diced sweet onion
• 3 cloves garlic, minced
• 1/4 cup dry white wine
• 2 (28 ounce) cans diced tomatoes
• 4 cups vegetable broth
• 5 potatoes, diced 1-inch
• 1 small acorn squash, peeled, seeded and diced 1-inch
• 3 tablespoons fresh oregano or marjoram leaves, or 1 tablespoon dried oregano
• 3 tablespoons fresh chopped basil leaves, or 1 tablespoon dried basil
• 1 teaspoon salt or to taste
• 3/4 teaspoon freshly ground black pepper
• 6 to 8 packed cups de-stemmed and chopped kale
• 1 (15 ounce) can cannellini beans, drained and rinsed
• 1 (15 ounce) can red kidney beans, drained and rinsed
• Italian bread, for serving 

Heat olive oil in a 6-quart saucepan and sauté onion until golden, 5 minutes. Add garlic and sauté until aromatic, 1 minute. Add wine and cook 2 minutes. Add tomatoes including liquid, broth, potatoes, squash, oregano, basil, salt and pepper. Bring to a gentle boil, then stir in kale. Cover and simmer, stirring occasionally, until all vegetables are tender, 30 to 40 minutes. Stir in cannellini and red kidney beans and simmer 5 minutes. Taste and adjust seasonings. Serve with Italian bread.

Update: Vegan Meal at Medieval Times

Medieval Times 3 Bean Stew
with Fire Roasted Tomatoes
and Brown Rice

Businesses are realizing that if they don't offer a vegan option they're losing customers. Bravo, Medieval Times! This summer (2016) I saw the show at Lyndhurst NJ "castle", so I'm updating this old 2013 blog post with a review of dinner from a vegan perspective.

The regular and "King's Vegetarian" meals both have tasty tomato "Dragon's Blood" bisque, which my server said is vegan. The soup is served with garlic bread that contains dairy. Especially for the milk-allergic, that's a heads-up to ask before you eat. The rest of the vegetarian meal is hummus, pita, carrot and celery sticks, three-bean stew with fire-roasted tomato and brown rice, dessert and coffee. The hummus had a nice sprinkling of cumin. The veggie sticks were very fresh. I really liked the stew's home-cooked flavor and its presentation in a mini-cauldron. Thankfully you get to eat it with a spoon... utensils are hard to come by at Medieval Times. According to the website, dessert is fresh fruit or Italian ice, but Lyndhurst Castle doesn't have that. Instead, the regular dessert of apple pastry is actually vegan, and delicious.

My first blog post linked to the stew recipe but the link is now dead. I've made that recipe at home and tweaked it slightly. Here's my version:

Serves 6

FOR STEW

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 ribs celery, diced
• 2 large carrots, diced
• 2 large carrots, chopped into 3/4-inch chunks
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/4 teaspoon thyme
• 4 cloves garlic, minced
• 2 tablespoons tomato paste
• 3 cups vegetable broth plus  more as needed
• 2 bay leaves
• 1 (15 ounce) can diced fire roasted tomatoes or diced tomatoes
• 1 (15 ounce) can black beans, drained and rinsed
• 1 (15 ounce) can great northern beans or cannellini, including liquid
• 1 (15 ounce) can red kidney beans or chickpeas, including liquid
• Juice of 1 lemon (about 3 tablespoons)
• 1/2 teaspoon Louisiana style hot sauce, or to taste (plus more for serving)
• 1 teaspoon white wine vinegar
• 3/4 teaspoon salt, or to taste
• 1/4 teaspoon freshly ground black pepper, or to taste
• 2 tablespoons cornstarch, optional 

FOR POTATOES

• 3 large russet baking potatoes, peeled and cut in eighths, or halved and cut in wedges
• 1 tablespoon olive oil
• 1/2 teaspoon sweet paprika, optional
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

FOR SERVING

• 3 cups cooked brown rice, optional

FOR RICE (if using):  Prepare according to package directions.

FOR POTATOES:  Meanwhile, preheat oven to 450 degrees F. Line a baking pan with parchment paper. In a large bowl, toss potato chunks with olive oil to evenly coat. Sprinkle with paprika, salt and pepper, and toss to distribute. Spread potatoes on prepared pan in a single layer and roast 30 to 45 minutes until crisp and browned on the outside and fork-tender on the inside. Remove from oven and keep warm until ready to serve.

FOR STEW:  Meanwhile, in a large saucepan on medium-high, heat oil and saute onions, celery and diced carrots (reserve chunk carrots for later) until softened, about 7 minutes. Add coriander, cumin, thyme and garlic, and saute 2 minutes. Add tomato paste, bay leaves, 3 cups broth, liquid from beans, liquid from tomatoes, and chunk carrots. Bring to a boil, then reduce heat and simmer 15 minutes or until carrots are tender. Add tomatoes and beans, bring to a boil, then reduce to a simmer. In a cup stir together lemon juice, hot sauce, vinegar and cornstarch; stir into simmering pot just until stew thickens, then turn off heat. Season with salt and pepper. Discard bay leaf.

TO SERVE:  In bowls, serve 1/2 cup of rice (if using) under or over a large ladleful of stew, and top stew with 6 to 8 potato chunks. Serve with additional hot sauce.

Bean & Barley Stew (Vegan Cholent)

Serves 8 to 10

• 2 cups (1 pound) dried large or small lima beans
• 8 cups water or vegetable broth
• 2 tablespoons miso paste or 5 vegetable bouillon cubes
• 1 to 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 very large or 2 medium sweet onions, diced
• 3 stalks celery, sliced 
• 8 medium or 6 small red potatoes, unpeeled and quartered or halved (omit if using barley)
• 2 cups (1 pound) barley, rinsed (omit if using potatoes)
• 2 to 3 carrots, sliced
• 2 bay leaves
• 2 tablespoons smoked paprika
• 2 teaspoons salt, or to taste
• 1/2 teaspoon pepper, or to taste
• Crusty bread for serving

In a large saucepan soak lima beans in four times their volume of water 6 to 12 hours; drain.

Return beans to saucepan. From the 8 cups water/broth add liquid to beans to cover. Bring to a boil, then boil vigorously 15 minutes. There is no need to skim off foam that forms. Add miso/bouillon and stir to dissolve.

In a large skillet, heat oil to shimmering and sauté garlic, onions and celery 5 minutes or until tender. Place sautéed veggies in the bottom of a 6-quart slow cooker. Add potatoes OR barley. Add carrots, bay leaf, paprika, salt & pepper. Add beans with cooking liquid and remaining water/broth. Stir to combine. Cook on LOW 6 to 8 hours. Alternatively, assemble recipe in a Dutch oven, cover and bake at 325 degrees F for 3 1/2 hours or until beans are tender.

Remove bay leaf and serve hot with bread.