Vegan Slow Cooker Stew With Chickpeas and Spinach

Vegan Slow Cooker Stew With Chickpeas and Spinach

On chilly days — or any day, really — there’s nothing quite like tucking into a comforting bowl of this Vegan Slow Cooker Stew.

Even better, it takes about 15 minutes to prep and it’s ready by the time you get home from work.

This simple recipe is packed with colorful veggies, like bell peppers, tomatoes, cauliflower, and spinach in a savory coconut curry broth. In fact, each serving is so hearty and has so much flavor, you might not notice that this recipe is completely vegan.

Simmering the vegetable stew in a slow cooker with garlic, ginger, and spices allows the flavors to meld together for hours. The result is a fragrant, flavorful broth that takes very little work to achieve.

Simply sauté the onions, pepper, and garlic; then toss everything into a crockpot and let it do its thing.

The spices are one of the most important components of this Vegan Slow Cooker Stew recipe. You’ll need curry powder, fresh ginger, salt and pepper, and cayenne. The combination is phenomenal.

Coconut milk gives a creamy texture and balances out the mild heat from the cayenne powder. And because this soup is meat-free, chickpeas boost the protein in this healthy plant-based dish. We recommend stirring the spinach in right before serving – it literally takes seconds to wilt.

If you don’t have a slow cooker at home, a big soup pot will work, too. Just cook over very low heat, reduce the cooking time, and watch over your stew as it bubbles away.

Pro tip: In a rush? Make this recipe in an Instant Pot — check out the instructions in the Recipe Notes!

Vegan Slow Cooker Stew

4.16 from 26 votes
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Slow Cooker Vegetable Stew

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

Course Main Course
Cuisine American
Keyword stew
Prep Time 15 mins
Cook Time 4 hrs 17 mins
Total Time 4 hrs 32 mins
Servings 6 servings, approx. 2 cups each
Calories 274 kcal
Author Beachbody

Ingredients

  • 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. finely chopped fresh ginger
  • 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

Instructions

  1. Heat oil in 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 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.

Recipe Notes

To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:

  • Turn 6-quart Instant Pot to high sauté setting.
  • Heat oil to hot.
  • Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
  • Add garlic; cook, stirring frequently, for 1 minute.
  • Add broth, tomatoes, chickpeas, curry powder, maple syrup, ginger, salt, black pepper, cayenne pepper (if desired), and cauliflower. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes.
  • Follow manufacturer’s guide for natural release, and wait until cycle is complete. Carefully unlock and remove lid, taking care that there is no remaining steam.
  • Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes.
  • Serve immediately.
Nutrition Facts
Slow Cooker Vegetable Stew
Amount Per Serving (1 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.

Vegan Slow Cooker Stew

P90X/P90X2 Portions
½ Fat
¾ Tuber/Legume Carb
1 Vegetable

P90X3 Portions
2½ Carb
1½ Fat

Body Beast Portions
1 Legume
2½ Vegetable
1½ Fat

Portion Fix Containers
2 Green
1½ Yellow
½ Blue
½ tsp.

2B Mindset Plate It!
A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.

If you have questions about the portions, please click here to post a nutrition question in our forums so our experts can help. Please include a link to the recipe.

Vegan Slow Cooker Stew with Chickpeas and Spinach

Photographs by Anguel Dimov and Brianne B of Natural Girl Modern World

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