Hearty Vegan Beef & Vegetable Stew for the Slow Cooker

Leave a comment

 

All Photos © Christine Elise McCarthy 2016

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

images (1)download (1)

All my posts now have a VERY customizable PRINT & PDF option.  Create a PDF & save the recipe to your computer or just print it out.  It offers a “remove images” option & you can delete any part of the post you do not need before printing.  The button is below by the Twitter & Facebook links.

3-28-16 (97)

3-28-16 (82)

BathingandthesinglegirlCover

vromans back

3-15-13d-3

I have posted a beef stew before – my Easy Vegetarian (Vegan) Irish Stew for a Slow Cooker – from almost exactly three years ago but this current one is superior.  It is superior due to my just getting better at vegan stews & a higher quality vegan meat.  I am all about Beyond Meat – and I think it is the best on the market – but they don’t offer certain things.  In this case – I wanted cubes of beef – and Beyond Meat only offers a ground beef.  So – I decided to use both Beyond Meat’s Beefy Crumbles and Gardein’s Beefless Tips – which were wonderful in my Vegan Spicy Ginger-Garlic Red Pepper Beef Steak with Vegetable Fried Cauliflower Rice – seen just below.  I used one bag of each in this stew.  If you really want to ratchet up the presence of the beef – double up on one or both of these – or use your own favorite faux beef.

3-16-16 (178)

3-28-16 (36)

3-28-16 (37)

There are about an infinity of ingredients in this stew – most of which can be eliminated without a negative impact on this dish.  I happened to have all but mushrooms, an onion & carrots on hand.  If you are missing an ingredient or two (or three) – I think you will still like the results.

3-28-16 (40)

I used those vegetarian bouillon cubes above but I am going to stop buying them.  They contain palm oil & an obscene sodium content so – I will be moving on to Better Than Bouillon, when my supply of these runs out.

I served my stew over mashed cauliflower.   When I was done eating – I mixed the leftover mashed cauliflower directly into the stew.  This had the effect of making it seem thicker & denser – but it is just cauliflower – so it actually lightens the dish up.

**NOTE – I made this in a slow cooker (on high) while I hiked.  It was pretty much done when I returned 2 1/2 hours later.  You could make this just as easily stove top – maybe in less time.  Just bring to a boil & simmer until the veggies are cooked.  To thicken it – return it to a boil.  Whisk 1/4 cup cornstarch into some hot water & add to the boiling stew.  It should thicken nicely.  If not – do it again.  Add water if it gets too thick.

3-28-16 (50)

3-28-16 (74)

3-28-16 (90)

Hearty Vegan Beef & Vegetable Stew for the Slow Cooker

Serves 6 or more

INGREDIENTS (VERY flexible – both in what you use & quantity)

Olive oil (or the cooking oil of your choice)

1 (9 oz) vegan ground beef (or more) – I recommend Beyond Meat

1 package (or more) of Gardein Beefless Tips (or your favorite vegan cubed steak)

1 onion – diced

2 Portobello mushroom – cut up (or whatever mushrooms you prefer)

4 carrots – sliced

2 jalapenos – diced (optional)

1-2 cups cubed white-fleshed potato of any variety (I don’t peel my potatoes)

1 small sweet potato – cubed (I don’t peel my potatoes)

2 celery stalks – chopped

4 radishes – cubed (I only used them because I had them so they are very optional)

2 tomatoes – diced (or a cup of canned diced tomatoes)

2-6 garlic cloves – minced

5 cups vegetable stock

1 cup dry red wine (optional) – or another cup of stock

6 oz lima beans (I used frozen)

1-2 cups peas (I used frozen)

1 cup corn (I used frozen)

1/4 cup pasta sauce (I used Rao’s but you can use your favorite or omit it)

1 TBS Bragg’s liquid aminos OR soy sauce OR tamari

1 TBS dry mustard

1 TBS vegan Worcestershire sauce

1 TBS Kitchen Bouquet (seasoning available in the spice aisle or near gravy ingredients)

Few squirts Maggi  (seasoning available in the spice aisle or near gravy ingredients)

1 tsp smoked (or regular) paprika

2 bay leaves

6 whole coves

1 tsp agave nectar (or sugar)

1/4 cup chopped parsley

1/4 cup nutritional yeast (optional)

1/4 cup corn starch (or more)

S&P

3-28-16 (35)

3-28-16 (38)

3-28-16 (44)

3-28-16 (65)

DIRECTIONS

I really prefer slow cooker recipes that require ZERO prep.  Recipes where you just dump the shit into the cooker & go away.  But – I really wanted a stew-like flavor here so – I thought cooking the onions & bringing their flavor – & the flavor of the sauteed mushrooms were important.  Also – browning the steak cubes assists in the visual presentation.  You could certainly just dump it all in & would probably be just as happy with the result.  Your call.

So – heat 2 TBS or so of oil & saute the onions & the beef cubes.  When the onions start to brown.  Add the garlic & saute one minute.  Add the wine (or stock) and quickly deglaze the pan.  Put this into the slow cooker.

In the same pan, add another TBS or so of oil & saute the mushrooms until they begin to sear.  Deglaze the pan with a tiny bit of water & add the mushrooms to the slow cooker.

If you are going stove top – do the steps above & then put those things & the rest of the ingredients (EXCEPT THE CORNSTARCH) into a huge stock pot, bring to a boil & simmer until the vegetables are tender – not more than 1/2 hour.  To thicken it – return it to a boil.  Whisk 1/4 cup cornstarch into some hot water & add to the boiling stew.  It should thicken nicely.  If not – do it again.  Add water if it gets too thick.  Season with S&P.

If you are slow cooking it – dump the rest of the ingredients (EXCEPT THE CORNSTARCH) into the slow cooker & leave it covered & on high for 3 hours or so.   To thicken it – remove the lid. Whisk 1/4 cup cornstarch into some hot water & add to the boiling stew.  It should thicken nicely.  If not – do it again.  Leave the top off until it thickens.  Add water if it gets too thick.  Season with S&P.

Serve over rice or mashed potatoes or – as I did – over mashed cauliflower.   When I was done eating – I mixed the leftover mashed cauliflower directly into the stew.  This had the effect of making it seem thicker & denser – but it is just cauliflower – so it actually lightens the dish up.

3-28-16 (73)

3-28-16 (86)

Vegan Mixed Vegetable Burrito Bowl with Cauliflower “Rice”

1 Comment

 

All Photos © Christine Elise McCarthy 2016

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

images (1)download (1)

All my posts now have a VERY customizable PRINT & PDF option.  Create a PDF & save the recipe to your computer or just print it out.  It offers a “remove images” option & you can delete any part of the post you do not need before printing.  The button is below by the Twitter & Facebook links.

1-25-16 (149) - Copy

1-25-16 (145)

BathingandthesinglegirlCover

vromans back

1-25-16 (155)

1-20-16-129

Burrito bowls – easy & endlessly customizable.  I used leftover Coconut, Ginger & Jalapeno Cauliflower “Rice” – seen just above – and that made this bowl virtually guiltless – because cauliflower rice is just grated cauliflower.  The only ingredients left in the bowl that were not vegetable were the vegan cheese & the black beans.

So – there is no real recipe here – but rather a list of ingredients I used & a few suggested alternate or additional ingredients.

I used a teensy bit of bottled vinaigrette on my bowl.  You can toss yours with dressing or a squeeze of lime & some olive oil – or just lime – or whip up a:

Lime & Cumin Vinaigrette

1/3 cup olive oil

3 TBS lime juice

1/2 tsp Dijon mustard

1/2 tsp ground cumin

1/2 tsp chili powder

S&P to taste

Whisked together.

1-25-16 (150)

1-25-16 (153)

Vegan Mixed Vegetable Burrito Bowl with Cauliflower “Rice”

MY ingredients were:

Cauliflower rice (you can use regular cooked rice or try one of my cauliflower rices)

Sliced avocado

Black beans – drained & rinsed

Cherry tomatoes – halved

Arugula (you can use any lettuce or leafy greens you prefer)

Purple cabbage – sliced

Red onion – diced

Jalapeno slices

Vegan cheesed – chopped

Cilantro

Lime juice & wedges

Dressing of choice

OTHER POTENTIAL INGREDIENTS – corn, pico de gallo, sliced radishes, vegan chicken or beef crumbles, vegan sour cream or a vegan Mexican-style cheese, bell pepper, shredded carrots, guacamole, salsa, scallions, corn tortilla strips, quinoa or lentils or other grain – rather than rice.

1-25-16 (143)

1-25-16 (164)

DIRECTIONS

Assemble the bowls as you like or let individuals assemble their own.  Add whatever dressing you like & mix it all up.  Easy peasy!

1-25-16 (148) - Copy

1-25-16 (159)

Southwestern Vegan Beef & Vegetable Shepherd’s Pie with Chipotle Sweet Potato Mash

Leave a comment

All Photos © Christine Elise McCarthy 2015

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

images (1)download (1)

7-10-15 (47)

7-10-15 (87)

BathingandthesinglegirlCover

vromans back

7-10-15 (22)

feistybagv3highresrgb

I am all about Beyond Meat!    Click HERE to get a coupon to try some yourself & to use their store locator.  This brand is the absolute best vegan meat on the market – in my opinion.  These beefy crumbles are so delicious that even unapologetic carnivore & hyper-finicky eater, the badass Miles Miller, ate this shepherd’s pie & declared it delicious.  He even went on to rave that he would eat this fake ground beef in pasta or in tacos etc etc.  This is a man that takes the TEENSIEST nibble of remotely questionable foods (like any vegetable or dish that is new to him or anything vegetarian) & often even indulges in a sour expression of distaste to make his displeasure clear.  But not in response to this stuff.  I am convinced that you need not even tell a meat eater that this stuff is fake.  They would be very unlikely to guess.

7-10-15 (83)

That said – shepherd’s pie is pretty hard to photograph.  I even Googled an image search to see how others had pulled it off.  Pretty much everyone leaves it in the pan it was cooked in – because, when plated, it spills out & can just look like chunky mush.  In the interest of full disclosure, I stacked two servings on top of each other to create that deep, lasagna look.  You can do this, too, when serving it – otherwise a single serving looks sorta anemic.

This came together in an hour – start to finish – and is really, really easy.   I would use more sweet potato, in the future, to create a deeper pie but it is full of flavor & has a bit of a kick.  Used random vegetables I had in the house from my Farm Fresh to You delivery but you can use whatever floats your boat.

 7-10-15 (55)

7-10-15 (66)

Southwestern Vegan Beef & Vegetable Shepherd’s Pie with Chipotle Sweet Potato Mash

Serves 6

INGREDIENTS

for the chipotle sweet potato mash

6+ medium sweet potatoes – peeled & cubed

2 chipotle peppers – minced

1 TBS adobo sauce (from the can of chipotle peppers)

4 TBS vegan butter

1/3 cup or more almond or soy or rice milk

S&P

for the shepherd’s pie

18 oz vegan ground beef

6 small carrots – chopped

2 sunburst or pattypan squash (or zucchini) – chopped

1 bell pepper – chopped

1 serrano pepper – chopped (seeds removed for less heat)

1 small red onion – chopped

2 celery stalks – chopped

2 garlic cloves – chopped

1 chipotle pepper – minced (or more for more heat)

2 TBS olive oil

1 TBS canned or fresh jalapeno – chopped

1 TBS cumin

1 TBS garlic powder

1 TBS onion powder

Handful of cilantro – chopped (and extra for garnish)

Cayenne or chili powder

Extra vegan butter

(other vegetables you could use might be corn, peas, Brussels sprouts, mushrooms, cauliflower, broccoli)

7-10-15 (3) 7-10-15 (4)

7-10-15 (25)

7-10-15 (27)

7-10-15 (7)

7-10-15 (8)

7-10-15 (9)

DIRECTIONS

Heat the oven to 400 degrees.

Boil the sweet potatoes until very soft.

In a large saute pan, heat the olive oil and, basically, heat all the shepherd’s pie ingredients until the vegetables are soft.  Season with S&P.  Add more canned jalapeno or chipotle or adobo for more spice.

Mash the sweet potatoes with the milk, butter, chipotle peppers & some S&P.  Taste & season with more chipotle peppers or adobo sauce or S&P.

7-10-15 (12) 7-10-15 (13) 7-10-15 (15)

I treated a casserole pan with cooking oil & put the meat & veggies in there & then spread the sweet potatoes on top.  Sprinkle some cayenne or chili powder on top & drop a few butter cubes on there, too.

Bake for 30 minutes or until it begins to brown a bit.

Serve with cilantro.

7-10-15 (16) 7-10-15 (18)

7-10-15 (64)

7-10-15 (32) 7-10-15 (81)

Mixed Vegetable Risotto with Fennel and Roasted Brussels Sprouts (Vegan – Vegetarian)

Leave a comment

 

All Photos © Christine Elise McCarthy 2015

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

images (1)download (1)

~

All my posts now have a VERY customizable PRINT & PDF option.  Create a PDF & save the recipe to your computer or print it out.  It offers a “remove images” option & you can delete any part of the post you do not need before printing.  The button is below by the Twitter & Facebook links.

~

3-2-15 (46)

3-2-15 (86)

BathingandthesinglegirlCover

vromans back

Risotto gets a bad rap for being hard to make.  If standing at the stove, stirring, for 20-30 minutes is hard – then I guess risotto is hard but really, how hard is casual stirring?  The main mistake people make with risotto is over-cooking so – as soon as it seems al dente – add the final ingredients & serve immediately because it will keep cooking as long as it is warm.

You can use any vegetables you like or lose anything from this recipe that displeases you.  The roasted Brussels sprouts are not necessary but they add a nice depth.  I suppose you could just chop them raw & stir them in with the carrots – if roasting is a pain in your arse.

This can be made vegan (obviously) by subbing out the dairy with vegan alternatives.

3-2-15 (78)

3-2-15 (98)

3-2-15 (121)

Mixed Vegetable Risotto with Fennel and Roasted Brussels Sprouts (Vegan – Vegetarian)

serves 4

INGREDIENTS

1 1/2 cups Arborio rice

5-6 cups vegetable stock

1 cup grated Parmesan (or vegan alternative) – optional

3 TBS butter (or vegan alternative – even olive oil)

1/2 cup dry white wine (not strictly necessary – so – you could sub out with more stock & a squeeze of lemon juice)

4 garlic cloves – minced

1/2 onion – diced

1 cup peas

2 carrots – diced

1 bulb fennel – sliced very thin

12 large Brussels sprouts – trimmed & halved

1 TBS olive oil

1 tsp white balsamic vinegar (optional)

S&P

3-2-15 (31)

3-2-15 (34)

3-2-15 (33)

3-2-15 (94)

3-2-15 (110)

DIRECTIONS

If roasting the Brussels sprouts (rather than just tossing them into the mix raw when you throw the carrots in – a viable option) – heat the oven to 400 degrees.  Toss the halved sprouts with olive oil & balsamic & salt & pepper.  Lay on a cooking sheet face down (I always use parchment paper because it makes clean-up easy & nothing sticks to it).  Roast about 15-20 minutes & then turn them & roast another 10-15 – until they are browned a bit.

3-2-15 (30)

3-2-15 (35)

3-2-15 (36)

3-2-15 (41)

Chop them up a bit if you want – but you don’t have to.  I did.  Set aside.

While those guys are roasting – bring the stock to a boil & then reduce to a simmer.

In another heavy-bottomed pan, melt the butter over medium heat.  Add the carrots & onions (and raw Brussels sprouts – if you are not roasting them) – and saute for 1-2 minutes.  Add the fennel & saute another 2 minutes.

3-2-15 (38)

3-2-15 (39)

3-2-15 (42)

Add the garlic & rice & stir to coat.   Add the wine (or extra stock & lemon) & cook off the moisture.   Then add the stock, 1/2 cup at a time & not adding more until the last was absorbed.  Stir as much as possible as the motion breaks down the starches more & makes the risotto creamier – and keeps it from burning.  When you are about 1 cup away from going through all the stock – test the firmness of the risotto.  It should still have a bit of a bite but, if it is very hard still, add more water or stock to your stock pot & bring it to a boil & then a simmer again.  Add the stock until the risotto is just al dente.  Stir in the peas & cheese.  If it is too thick – add yet more stock.  If it is too wet – cook it down a bit.

Serve immediately, garnished with the roasted Brussels sprouts, extra cheese & lots of fresh cracked pepper.

3-2-15 (90)

3-2-15 (106)

3-2-15 (62)

Vegan Red Coconut Curry with Chicken and Vegetables and Hominy (for the Slow Cooker)

Leave a comment

 

All Photos © Christine Elise McCarthy 2015

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

images (1)download (1)

~

All my posts now have a VERY customizable PRINT & PDF option.  Create a PDF & save the recipe to your computer or print it out.  It offers a “remove images” option & you can delete any part of the post you do not need before printing.  The button is below by the Twitter & Facebook links.

~

1-20-15 (99)

1-20-15 (107)

BathingandthesinglegirlCover

There are still a few left! PERFECT book for your anti-Valentine’s Day book club meeting!

Buy a signed and LETTERED (hence – limited to 26 copies) copy of my book FROM THE LINK BELOW, and get copy of the short on DVD & 3 signed bookplates so you can give three people signed copies as gifts. The cost will be $25 which will include DOMESTIC shipping.

First come – first serve. When the 26 are gone – that is it. Buy ASAP if you want to be sure to get the templates for your Valentine’s Day gift giving this season!

http://www.bathingandthesinglegirlbook.com/store/p6/Christmas_LIMITED_Special%21.html

vromans back

1-20-15 (1)

1-20-15 (49)

It was Martin Luther King, Jr. weekend this weekend here in the US and look at the glorious weather we got in Los Angeles.  Of course, today – back to work day – looked like this:

1-20-15 (56)

But that is OK.  I had my crockpot chugging away and the house smells of yummy & comforting curry.  This is about as easy to make as is possible and, though the potential ingredient list is long, there are no exotic ingredients.  The most exotic thing would be curry paste.  You could use green curry paste (if you can find green but not red) with very little difference in the result.  Look HERE for some online resources but most major supermarkets carry it in their Asian food aisle.   My mother has had a hard time finding hominy.  In Los Angeles, it is everywhere.  In Boston, it appears, not so much.  If you can’t find hominy – use chick peas.  Hominy is actually less flavorful than chick peas are but I like their crunch & their cost effectiveness.  I once bought a 6 pound can of hominy for about $2.  Hominy might be found in the aisle with canned beans or canned vegetables or in the Latin food aisle and it can be yellow or white.

None of the individual ingredients below are critical beyond the coconut milk & the curry paste.  If you want to lose a few items, go ahead!  Want to add other veggies like cauliflower or broccoli or potatoes – awesome.  You kinda can’t fuck this up.

1-20-15 (73)

1-20-15 (97) 1-20-15 (80)

Vegan Red Coconut Curry with Chicken and Vegetables and Hominy (for the Slow Cooker)

This fills a 6 quart slow cooker & feeds a lotta folks!  If you don’t want a boatload of curry – cut this recipe in half.  I like to make a lot & freeze it in small containers for work lunches.

INGREDIENTS

9 oz vegan chicken ( I used the awesome Beyond Meat brand) – or use real cooked chicken – both are VERY optional

1 large onion – diced

1 – 2 cups peas

5 carrots – sliced

20-30 grape or cherry tomatoes – halved (or 4 tomatoes – diced)

1 red (or green) bell pepper – seeded & sliced or diced

1 – 3 jalapenos – seeded & diced (optional)

1/2 lb green beans – trimmed & cut in half

2 (15 oz) cans of hominy (or chick peas)

4 oz red (or green) curry paste (use less if you are intolerant of spicy food)

1 (10 oz) can Rotel (or other diced tomato, preferably with chiles)

2 (14 oz) cans coconut milk (I used lite)

1 (8 oz) can bamboo shoots – drained (optional)

1 (8 oz) can sliced water chestnuts – drained (optional)

1 TBS fresh ginger – minced

4 garlic cloves – chopped

1 tsp sugar

1 TBS salt

1 cup vegetable stock

3 TBS peanut butter (this adds a nice richness but I skipped it in my version here because I wanted to keep this as fat-free as possible)

1 TBS lime zest plus the juice of 1/2 lime

1/2 cup Thai (or other) basil – chopped

Potentially required – a few TBS cornstarch or potato flour or other stew thickening agent.

Garnish: cooked rice, additional basil, lime wedges, hot sauce, cilantro

1-20-15 (50)

1-20-15 (51)

1-20-15 (52)

1-20-15 (94)

1-20-15 (77)

DIRECTIONS

Put everything into your slow cooker & heat it on high for about 5 hours.  Five hours should be sufficient to get the vegetables tender.  Not all slow cookers are created equal & I think that times & settings might vary substantially based on how expensive or old or whatever your model is.  I have cheap ones but I find that “warm” and “low” seem to heat things to very different degrees from one machine to the next.  If you want to leave your curry for 8-10 hours – like, while you are at work – add at least another cup of water & leave the setting on low.

If the curry is too thin, you can whisk a TBS or two of cornstarch or flour of some sort into  1/2 cup water & add this to the hot curry.  You can do this in increments to get the desired thickness.  If it is too thick – just add water.

1-20-15 (53)

This curry can be made stove-top just by bringing it to a boil & then letting it simmer on med-low until the vegetables are cooked through.

1-20-15 (78)

1-20-15 (103)