Healthy Vegetarian & Vegan Slow Cooker E-Book

Nicola Graimes

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

Discover the plant-based goodness your electric slow cooker can provide, with over 60 convenient and delicious vegetarian and vegan recipes. For those of us with busy lifestyles and little time to spend in the kitchen, it can be hard to find convenient ways to whip up meat-free meals. Let your slow cooker do all the work for you here, with this delicious range of recipes for vegan and vegetarian magic. Spend a little time preparing and let your meals cook away without you having to watch over them! These delicious dishes have something for the everyday, from simple plant-based essentials to more impressive recipes for special occasions.

Leseprobe

healthy VEGETARIAN & VEGAN Slow cooker

healthy VEGETARIAN & VEGAN Slow cooker

OVER 60 RECIPES FOR NUTRITIOUS, HOME-COOKED MEALS FROM YOUR SLOW COOKER

Nicola Graimes

Photography by Kate Whitaker

Author and recipe developer Nicola Graimes

Senior designer Geoff Borin

Desk editor Emily Calder

Production manager Gordana Simakovic

Head of production Patricia Harrington

Creative director Leslie Harrington

Editorial director Julia Charles

Photographer Kate Whitaker

Prop stylist Kate Whitaker

Food stylist Bianca Nice

Proofreader Lisa Pendreigh

Indexer Vanessa Bird

Published in 2022

by Ryland Peters & Small

20–21 Jockey’s Fields, London WC1R 4BW

and

341 E 116th St, New York NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text copyright © Nicola Graimes 2022

Design and photographs copyright

© Ryland Peters & Small 2022

ISBN: 978-1-78879-473-2

E-ISBN: 978-1-78879-496-1

Printed in China

The author’s moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library.

US Library of Congress Cataloging-in-Publication Data has been applied for.

Notes

• All recipes in this book are made in a 3.5-litre/6-pint/4-quart slow cooker.

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified: 1 tablespoon is 15 ml; 1 teaspoon is 5 ml.

• Not all cheeses are vegetarian as they may include animal rennet. When buying cheese, it’s a good idea to check they are produced using vegetarian rennet.

• Whenever butter is called for within these recipes, unsalted butter (or a dairy-free equivalent for vegans) should be used.

• Citrus fruit is commonly waxed with shellac or beeswax, neither of which are suitable for vegans. When a recipe calls for the grated zest of citrus, buy unwaxed fruit and wash well before using.

• Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems.

Disclaimer

The views expressed in this book are those of the author but they are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen. Ryland Peters & Small hereby exclude all liability to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense (whether direct or indirect) suffered by a third party relying on any information and instruction contained in this book. You should always consult your physician before changing your dietary regimen.

Contents

Introduction

Choosing a Slow Cooker

Using a Slow Cooker

Healthy Slow Cooker

Breakfast & Brunch

Soups & Broths

Curries

Stews & Hotpots

Big Veg Dishes

Side Dishes & Condiments

Index

Acknowledgments

INTRODUCTION

For me, slow cookers are a much-underrated asset in the kitchen. If you have one tucked in the nether regions of a cupboard, it’s now time to get it out, wipe it down and use it. The slow cooker has so many attributes, notably it’s easy to use, economical and energy-friendly to run and let’s not forget there’s something quite special about a slow-cooked dish. It’s almost an antidote to hectic, modern life and the preoccupation with quick meals and fast food.

Testing and writing these recipes felt almost meditative and therapeutic, especially since it came at a particularly stressful time of my life. The beauty of using a slow cooker is its simplicity, I like the idea that you largely bung a handful of ingredients into the pot, turn it on and leave the cooker to do its thing. In keeping, I’ve tried to maintain this simplicity with the recipes in this book, using readily available, nutritious, fresh ingredients and cooking them in a simple, unfussy, economic way. There are some concessions to this, including frying an onion or toasting spices at the beginning of a recipe, as I’ve found in most places this makes a difference to the final flavour of the dish.

When some consider slow cookers, rich, meaty, wintery stews may spring to mind, but they are much more versatile than they are perhaps given credit for. Think mushroom dumplings in a light broth, fresh fruit jam, a nutmeg-infused brown rice pudding, a chestnut, cashew and herb loaf or a Korean braised tofu pot – just a handful of the recipes in this book. In the meat-free kitchen, the slow cooker is perfect for cooking inexpensive staples such as beans, lentils and grains.

Simple, everyday fresh ingredients have the power to support and boost our health but, for me, it’s more than just about physical wellbeing – healthy ingredients can be as good for the soul as they are for the body. Just consider a tasty, nutritious bowl of filling squash soup made with a nurturing ginger-infused broth and lots of veg – it ticks all the right boxes.

Slow cookers cook food gently and evenly and it is arguable that the lower cooking temperature may help to preserve nutrients that can be lost when food is cooked quickly at a high heat, such as frying, grilling/broiling and boiling. Additionally, since the food is contained within a covered pot, nutrients released from the food could be contained in the slow cooker within any liquid or sauce; although, fat-soluble vitamins (A, D, E and K) tend to hold up better than water-soluble ones such as vitamins B and C.

Cooking foods slowly at a lower temperature is also less likely to expose us to advanced glycation end products (AGEs), which are toxins created by grilling/broiling and frying foods at high temperatures, especially animal products. AGEs have been linked to Alzheimer’s disease, inflammation, diabetes, vascular and kidney disease as well as ageing skin.

To enable you to eat good healthy food at any time of the day, the recipes in this book cover most type of meal, from breakfast and brunch to weekday meals and dishes more suited to weekend cooking. Some dishes may require a little forward planning, but pretty much all the hard work is done by the slow cooker. The recipes are organised by type of dish, so you’ll discover soups and broths, curries, stews and one-pot dishes, large veg dishes as well as those that could be served as part of a mezze platter or side dish. In the main they are savoury, with a few fruity dishes for breakfast.

I have purposefully chosen dishes that I believe work best in a slow cooker in terms of taste and simplicity – there is little point choosing an ingredient or dish that cooks in 10 minutes on the hob/stovetop to then spend hours cooking it in a slow cooker if the latter adds nothing in terms of flavour and convenience. The true beauty of a slow cooker is that dishes pretty much look after themselves – there’s no need to hover over the hob/stovetop to produce nutritious, economical, tasty meals.

AN ECONOMICAL WAY TO COOK

One of the key advantages of using a slow cooker, particularly relevant today, is how economical and how energy efficient it is – what’s more, the initial outlay is much less than if you were to buy a new oven. Cheaper to run than an oven and using less electricity than a conventional light bulb, your average slow cooker typically uses between 75–150 watts of electricity per hour on low and between 150–210 watts of electricity on high. A hob/stovetop uses between 1,000–2,000 watts of power per hour – cooking for 8 hours in a slow cooker uses a similar amount of energy a hob/stovetop uses in just 45 minutes – while an oven uses around 2,000–2,300 watts per hour over a medium-high heat. Modern slow cookers are said to be one of the most energy-efficient appliances in the kitchen.

ABOUT THE RECIPES

All the recipes in this book have been tested in a 3.5-litre/6-pint/4-quart slow cooker and mainly feed four people. Only the high and low settings were used as these are standard on all models and the slow cooker was not preheated.

The slow cooker used for testing had a lightweight metal, non-stick coated pot that can be used on the hob/stovetop for pre-browning. It tends to cook more quickly than a slow cooker with a heavier ceramic pot so please bear this in mind when cooking the recipes. Each recipe comes with a range of cooking times – the shorter time tells you that the food will be tender and ready to eat but will not deteriorate if left to cook for the longer time given. It also allows for differences in performance between the many models of slow cooker available.

CHOOSING A SLOW COOKER

Slow cookers come in many variations with features and prices to suit all needs. If you are thinking of buying a slow cooker there are a few things to consider.

WHAT SIZE?

Generally speaking, slow cookers are available in three basic sizes – small, medium and large and may be oval or round in shape. The working capacity is usually slightly less than stated on the packaging as you must not fill the slow cooker right to the brim – at least half full is the ideal.

ROUND OR OVAL?

Round slow cookers are a good choice if you are going to cook mainly soups and stew-type recipes. An oval pot is a little more versatile and is an ideal shape if making nut roasts, or similar, in a loaf tin.

FEATURES

Removable inner pots These are made from stoneware, ceramic or lightweight non-stick coated metal. Stoneware and ceramic pots are heavier to lift and cannot be used on the hob/stovetop but look great taken to the table for serving. Metal pots can be used directly on the hob/stovetop for pre-browning and searing foods – the pot is then placed in the base unit – so it’s much quicker and more convenient. These pots are lighter to lift, too, so it’s easier to pour and serve or turn out foods. Metal pots may cook a little faster than those made from stoneware and ceramic so cooking times may be shorter in these models. Always check the manufacturer’s instructions.

Transparent lids A clear toughened glass or heavy-duty plastic lid will allow you to keep an eye on the food as it’s cooking.

Digital controls Some models have digital controls that enable you to set the cooking time on the unit. It will count down and automatically switch to ‘keep warm’. This is useful if you don’t want to use a separate timer.

SETTINGS

Slow cookers reach just below boiling point 100°C/212°F during cooking – this temperature is reached more quickly on the high setting. All models vary slightly in performance – some cook more quickly than others. You will soon get used to your own model.

Basic cookers just have low and high settings and an ‘off’ position. Some may also have a medium, auto or warm setting.

Low for long, slow, all-day, or overnight cooking – great for putting a meal in the pot before you go out for the day or go to bed.

High if you want to speed up the cooking time – generally takes half the time of the low setting.

You can use a combination of low and high if you want to add, say, thickeners to a recipe at the end of the cooking time – simply switch to high for the time specified in your recipe.

Auto Available on some models – this setting automatically switches the cooker from high to low after about 1 hour and enables you to reach the optimum temperature more quickly and reduce the cooking time slightly. If your model does not include this setting you can start the recipe on the high setting for 1 hour and then switch to the low setting manually, adjusting the cooking time accordingly.

Warm At the end of the cooking time this setting can be used to keep the food at the correct serving temperature. Never use this setting for cooking.

USING A SLOW COOKER

Always follow the manufacturer’s instructions supplied with your cooker because the actual method of use can vary from model to model.

Some manufacturers recommend preheating the cooker on the high setting 20–30 minutes before adding the food. Others say to heat the pot only when you are about to add the food.

The recipes in this book have not included a preheating instruction. If your instruction manual states that this must be carried out it is important that you do so.

CAPACITIES

Make sure your cooker is at least half full when cooking stews, curries and soups and no more than three-quarters full. Always leave some headroom and never fill the pot right to the top.

PRE-COOKING

When using your cooker to make vegetarian/vegan dishes, pre-cooking ingredients is not essential, yet I do find frying or sautéeing some vegetables, such as onions and aubergines/eggplants, before adding them to the pot is preferable flavourwise, and also ensures they soften properly. If using whole spices, which I also find preferable in a slow cooker, I like to toast them first to enhance their flavour. Pre-cooking can be done in a separate frying pan/skillet or, alternatively, directly in the pot if it can be used on the hob/stovetop.

LIFTING THE LID

Don’t be tempted to lift the lid and stir the food. Food won’t stick and burn or boil over in a slow cooker. It is said that every time you lift the lid you have to add 20 minutes to the cooking time to compensate for the drop in temperature, although I find with my slow cooker this is slightly exaggerated and if I don’t dilly dally leaving the lid off for too long, the effect on timing is negligible. Ideally, only lift the lid if stated in the recipe, and then make sure it is replaced promptly.

COOKING TIMES

All the recipes in this book include a range of cooking times. This means that the food will be cooked and ready to eat at the lower time, but it can be left without spoiling for the maximum time given. Always cook for the minimum time given in the recipe but adjust times according to your own particular model. Some cook faster and some cook slower – especially if you have an older slow cooker.

The cooking times can also be affected by conditions in your kitchen. If the kitchen is very hot you may find that the cooking times are shorter. If it’s a very cold day the food may need longer cooking. Similarly, if the slow cooking pot has been refrigerated, let it come to room temperature before cooking. Slow cooking is not an exact science and since certain variables can affect the cooking performance it’s a good idea to factor these in when following timings.

Cooking times will vary but approximate comparative cooking times on low and high are as follows:

Low setting

High setting

4–8 hours

1½–4 hours

7–9 hours

5–6 hours

9–10 hours

7–8 hours

Slow cooker size guide: