Vegetable stew in a Crock Pot slow cooker

Vegetable Stew in a Slow Cooker Crock Pot - A Delicious and Healthy Recipe

Preparation time: 20 minutes
Cooking time: 4 hours and 30 minutes
Total: 4 hours and 50 minutes
Servings: 4-6

The history of vegetable stew is vibrant, with deep roots in the culinary traditions of many cultures. This recipe is an excellent way to bring together seasonal vegetables, giving them new life through slow cooking. Using a slow cooker, the vegetables cook slowly, retaining their flavors and nutrients, resulting in a rich and nourishing meal, perfect for any occasion.

Ingredients:

For the stew:
- 2 medium eggplants
- 2 zucchinis
- 1 large red bell pepper
- 1 bunch of green onions or 2 small white onions
- 2 cloves of garlic
- 3 small carrots
- 3 tablespoons of tomato paste
- 1 large tomato
- 1 tablespoon of sugar
- 2 tablespoons of olive oil
- 1 small chili pepper (optional, for a spicy taste)
- 1 small cauliflower (optional, but can add interesting texture)
- Dried basil, salt, and pepper to taste
- Fresh parsley for garnish

For the parmesan cups:
- 100 g grated parmesan
- Flax seeds for garnish (optional)

Preparation Instructions:

1. Preparing the vegetables: Start by washing all the vegetables under cold running water. Make sure to clean them thoroughly of any impurities. Peel the onion, garlic, and carrots, then chop them into small cubes. For the eggplant and zucchini, cut them into rounds or cubes, depending on your preference. The bell pepper and tomato will be cut into large pieces to add a rustic look to the stew.

2. Layering the vegetables: In the slow cooker pot, start layering the vegetables. You can begin with the green onions, followed by the carrots, then add the eggplants and zucchinis, topped with the chopped bell pepper. Next, add the chili pepper (if using) and the tomato paste. Sprinkle salt and dried basil to enhance the flavors.

3. Continuing the layers: Continue with the remaining layers of vegetables, making sure to arrange them evenly. Finally, add the chopped tomato and drizzle everything with olive oil.

4. Slow cooking: Place the lid on the slow cooker pot and set it to 'High' for 4 and a half hours. During this time, the flavors will meld and the vegetables will cook slowly, becoming tender and delicious. It is recommended to check occasionally, but do not open the lid too often as the heat will escape.

5. Preparing the parmesan cups: About 15 minutes before the stew is ready, preheat the oven to 200 degrees Celsius. On a baking tray lined with parchment paper, scatter the grated parmesan in small circles, forming cups. Sprinkle flax seeds on top for added texture and nutrients. Bake for 4-5 minutes until the parmesan melts and starts to brown.

6. Assembling and serving: Once the stew is ready, take it out of the slow cooker and serve it in the parmesan cups. Sprinkle fresh parsley on top for a touch of freshness. You can accompany this dish with freshly baked bread or a crisp green salad for a pleasant contrast.

Practical tips:

- Choosing vegetables: Use seasonal vegetables for the best flavors. You can experiment with various combinations, adding zucchini, summer squash, or even mushrooms.
- Variations: If you want a spicier version, you can add hot paprika or other favorite spices. Also, for a vegan version, make sure not to use parmesan or choose a plant-based substitute.
- Slow cooking: Food cooked in a slow cooker retains nutrients better than other cooking methods. It is a healthy and convenient choice, especially if you have a busy schedule.

Calories and nutritional benefits:
This vegetable stew recipe is rich in vitamins and minerals, being an excellent source of antioxidants due to the variety of vegetables. A serving has approximately 150-200 calories, depending on the amount of oil and parmesan used. It is low in fat but high in fiber, making it an ideal choice for a balanced diet.

Frequently asked questions:

- Can I use frozen vegetables? Yes, you can use frozen vegetables, but make sure to let them thaw before use, as they may add excess water.
- How can I adapt the recipe for more servings? Simply double or triple the ingredient quantities, ensuring you have a sufficiently large slow cooker.
- What is the best way to store leftovers? The stew keeps well in the refrigerator in airtight containers for 3-4 days. You can reheat it in the microwave or on the stovetop, adding a bit of water to avoid drying out.

This slow cooker vegetable stew recipe is not only a healthy choice but also full of flavor, bringing a touch of joy to every meal. The parmesan cups add a note of elegance and refinement, transforming a simple dish into a remarkable culinary experience. Enjoy it with loved ones and savor every bite!