fbpx

Veggie Fun Kitchen logo

Soups and Stews

Slow Cooker Butternut Squash Ratatouille

[heart_this] · · 2 Comments

This slow cooker butternut squash ratatouille is an oil-free, vegetable-packed, healthy, and flavorful vegetable stew.  Put the cut vegetables in your slow cooker in the morning and come home to the scent of rosemary and cumin tantalizing your senses.  Hope you are hungry!

For the slow cooker butternut squash you will need:

Butternut squash, sweet onions, one each zucchini and yellow squash, and minced garlic. You will also need some lemon juice, ground cumin, low sodium soy sauce, and maple syrup.  Top it off with capers and you’ve got yourself a flavorful butternut squash stew!

Pin it now to save for later:butternut squash ratatouille pin

All About Ratatouille

I’ll be honest, when I hear the word “Ratatouille” the image of a cartoon rat comes to mind…just saying. Ratatouille is actually a traditional French dish of mixed vegetables.  It can be served as a side dish or main course.  For plant-eaters, of course, a hearty vegetable dish such as this would serve as the main course.

Ratatouille is often made with eggplant, zucchinis, peppers, and tomatoes.  There really are no hard and fast rules about which vegetables you use in the dish though.  I used butternut squash because I had an abundance of it living in my refrigerator when I was developing my Coconut Curry Butternut Squash recipe.  We can’t let good food go to waste!

Two Cooking Methods

There are two schools of thought when it comes to cooking ratatouille – one is that you cook the vegetables separately and then combine so that the flavors are distinct and separate.  You might also see a dish like this with the vegetables sliced and placed in a casserole and cooked.  While they did cook together, the flavors did not necessarily mix.  The other method is to cook together and allow the flavors to meld and meld.  This method is more like a stew.

My recipe follows the meld and combine method and cooks all day in the slow cooker to achieve this combined cacophony of flavors.  You can read more about the history of ratatouille in this article by The Real French Foods.

When you cook ratatouille, you do not need to add any broth.  The natural moisture from the vegetables provides plenty of liquid for this stew-like dish. One ingredient that almost all ratatouille includes, no matter the method used, is oil.  Lots of oil. For those of us wanting to stay away from processed oil in our recipes, this presents a problem.  I found that when cooked in the slow cooker for most of the day, I didn’t really miss the oil in this dish.  The intense flavor of the vegetables and seasonings as well as the texture was perfect.  No oil needed! Try this slow cooker butternut squash recipe if you are looking for a rich, flavorful vegetable-filled meal and don’t want the oil  You’ll be glad you did.butternut squash ratatouille pin

Tips and Tricks for Success in Making the Slow Cooker Butternut Squash Ratatouille Recipe

  • Follow all directions to ensure success.
  • I am not NOT going to peel and cube butternut squash if I can help it!  You can often find it already prepared in the produce section of your favorite grocery store.
cubed butternut squash in plastic wrapping you can buy in the produce department
This cubed butternut squash has rosemary included in the package. Throw it out and use three sprigs of fresh rosemary for best flavor.
  • You might see rosemary in the package of butternut squash you buy. I have often found this to be less flavorful than the fresh rosemary I can find a few feet away in the fresh herb section.
  • If you want to peel and cube your own squash- or if you can’t find it for purchase in the produce section, you will need about 3 cups loosely packed cubed butternut squash.Cubed butternut squash in measuring cups
  • A yellow sweet onion is the best to use for a mellow flavor.  I use half of a large onion, diced (about 1 generous cup).
  • I like to cut the zucchini in chunks AND in slices for a little variety. sliced and cubed yellow squash, zucchini, and butternut squash
  • Strip the kale leaves from the tough stems and chop.  Or, if you can find baby kale, use that instead. I often have trouble sourcing baby kale and so have used regular kale in this recipe. You’ll want to chop it about this size.chopped kale on a yellow cutting board
  • Sprinkle the cumin, lemon juice, salt and minced garlic on top of the vegetables.
  • I use a 28 ounce can of diced tomatoes for this recipe.  Pour it over the other vegetables and place three sprigs of rosemary on top. After it has cooked you will remove the rosemary sprigs much like you would a bay leaf. three rosemary sprigs on top of diced tomatoes in the crockpot
  • After the ratatouille has finished cooking (7 hours on low), stir in the real maple syrup, incorporating and somewhat mashing the vegetables together.
  • Adding the maple syrup helps to balance out the acidic tomato taste.  Start with 1/2 teaspoon and add up to another 1/2 teaspoon to taste.
  • I also add in a little low sodium soy sauce at the end.  The reason I do not put it in at the beginning and cook with it is that it adds certain flavor on top of the vegetable flavor. When used as a cooking ingredient from the beginning and cooked for seven hours, it can change the flavor of the vegetables.
  • Top it off with capers.  Capers are actually little immature flower buds that have been brined and so can be pretty salty.  I always rinse mine before adding. They will still be plenty salty.

Things I Found Helpful in Making This Recipe

*Affiliate links* I am an Amazon Affiliate.  This means that clicking on one of these links and making a purchase may earn Veggie Fun Kitchen compensation at no additional cost to you.

The Recipe and Serving Suggestions for Slow Cooker Butternut Squash Ratatouille

Isn’t this butternut squash stew beautiful?!? Serve with a crusty loaf of bread or breadsticks for a complete and filling meal.slow cooker butternut squash ratatouille in red bowl with green napkin and breadsticks

slow cooker butternut squash ratatouille in red bowl with green napkin

Slow Cooker Butternut Squash Ratatouille

This slow cooker butternut squash ratatouille recipe is whole-food-plant-based.  It is oil-free and is made with butternut squash, zucchini and yellow squash, onions, canned tomatoes, a little lemon juice, cumin and rosemary.  Add in a bit of real maple syrup to balance out the acidic tomato taste. 
5 from 1 vote
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: buternut squash stew, slow cooker butternut squash ratatouille
Prep Time: 10 minutes
Cook Time: 7 hours
Total Time: 7 hours 10 minutes
Servings: 3
Calories: 180kcal
Author: Cindy Rainey

Ingredients

  • 3 cups butternut squash peeled and cubed
  • 1/2 sweet yellow onion diced (one cup)
  • 1 zucchini sliced and cubed
  • 1 yellow squash sliced and cubed
  • 2 cups kale leaves strip from the tough stems and chop
  • 2 cloves garlic minced
  • 1/2 teaspoon ground cumin
  • 1.2 teaspoon salt
  • 2 Tablespoons lemon juice
  • 28 ounce diced tomatoes canned
  • 3 sprigs rosemary
  • 1/2 teaspoon maple syrup more to taste
  • 1/2 Tablespoon low sodium soy sauce
  • 2 Tablespoons capers drained and rinsed.

Instructions

  • Cut/slice/dice all vegetables. Strip the kales leaves from the tough stem and chop.
  • Put all vegetables: butternut squash, zucchini, yellow squash, onion, kale, and garlic in a 3 1/2 quart slow cooker.
  • Sprinkle ground cumin, salt, and lemon juice on top.
  • Pour canned diced tomatoes over vegetables. 
  • Place three sprigs of fresh rosemary on top.
  • Cover and cook for 7 hours on low.
  • After cooking, remove the rosemary and discard. If a few rosemary leaves end up in the ratatouille, it will be fine.  No need to pick out every little leaf.  
  • Stir in the real maple syrup to balance out the acidic tomatoes. Start with 1/2 teaspoon. Add up to another 1/2 teaspoon to taste.
  • Stir in the low sodium soy sauce. 
  • As you are stirring the maple syrup, sodium sauce, and tomatoes into the vegetable mixture, you can break up the vegetables slightly.  
  • Drain and rinse 2 Tablespoons capers.  Add on top.

Nutrition

Calories: 180kcal | Carbohydrates: 41g | Protein: 7g | Fat: 1g | Sodium: 1139mg | Potassium: 1616mg | Fiber: 7g | Sugar: 16g | Vitamin A: 398.3% | Vitamin C: 166.7% | Calcium: 25.1% | Iron: 28.5%

Slow Cooker Butternut squash ratatouille in red bowl and in crockpot with fresh sprigs of rosemary on top

Creamy Vegetable Pasta Soup (Instant Pot)

[heart_this] · · Leave a Comment

Try this savory creamy vegetable pasta soup.  It is dairy free,  oil-free, and full of vegetables.  Make this vegan soup in the Instant Pot (or other pressure cooker) for a quick,  delicious,  creamy, and satisfying bowl.

For this soup, you will need

Raw cashews, non-dairy milk (I used unsweetened cashew milk), vegetable broth, vegetables, and various seasonings.  You will also be using a small pasta.  I used bow-tie pasta.  Make sure you read the ingredients listed on the box to ensure the pasta you use meets your eating ethics. Some special ingredients include nutritional yeast flakes (not the same as brewer’s or baker’s yeast), white miso paste and lemon juice. For the best success,  read through all directions, tips and tricks. 

 

I first stumbled on the idea of making a creamy pasta soup when I found the (very) famous White Lasagna Soup by Rabbits and Wolves. If you haven’t tried this soup yet, then click on the link and hop over to their site.  They have amazingly delicious recipes! I wanted to make this soup in the Instant Pot and tried…and failed several times.  Finally, I decide to use bow-tie pasta and change it up some. Yay, it worked!  I hope you enjoy this version as well.

Pin now to save for later:creamy vegetable bow time pasta soup in white bowl

Tips and Tricks for Success Making the Creamy Vegetable Pasta Soup Recipe:

  • Read all tips and tricks for best success.  There are too many to include in the recipe card.
  • I use a 6 quart Instant Pot.  This is the only brand and size I’m familiar with. Please read your instructions and know your pressure cooker.
  • This recipe includes nuts. You must disclose if you serve this to anyone as nuts are not commonly used in vegetable soup.
  • Use a smallish onion. You should be able to hold it in your hand.  Dice the onion small.
small onion in hand
Your onion should be small enough that you can easily hold in your hand.

 

chopped onions in hand
Give your onion and mushrooms a small chop.
  • I save a little time by purchasing sliced mushrooms and minced garlic.  It won’t make any difference in the recipe results.sliced white mushrooms on red cutting board with knife
  • Sauté the onions, mushrooms, and garlic in the Instant Pot for about 10 minutes in one cup of vegetable broth.  You will want the onions almost fully softened before you add the other ingredients because we will only be at pressure for 3 minutes.
  • After sautéing and before adding the other ingredients, check the bottom of the pan and make sure it hasn’t scorched at all.  Your soup will probably not come to pressure with a scorched bottom.
  • Soak the raw cashews for about 30 minutes and discard soaking water before putting in the high-speed blender.
  •  If you can only find roasted cashews, you will need to soak much longer – for several hours. Also, if they are salted, rinse well or your soup will be super salty.

The quality and taste of the nutritional yeast you use are really important to the outcome of this recipe. Just like choosing wine for cooking; don’t be cheap!  The flavor and quality you put into your dish will definitely affect the outcome.  You might need to experiment a little.  This is my family’s current favorite.  It is a little pricey but so good! I can eat it out of the bag.  Crazy huh! (Affiliate Link)

Sari brand nutritional yeast bag held in hand
Be picky with your nutritional yeast. Try a few to find one that tastes good straight out of the bag.
  • White Miso Paste will be hard to find. You can maybe find it in the Asian section of your grocery store. I’ve put a link below.  You only use a tiny bit and it will keep forever in the refrigerator. White miso is used in so many of my vegan dishes because it gives a little tang to recipes when we no longer used cheese.
  • Bow-tie pasta works best for this recipe.  I can only guarantee the cooking time if you also use bow-tie pasta.  A good rule of thumb for cooking pasta in the Instant Pot is to read the directions/boiling time on the box. Cut the cooking time in half and minus 1.  That’s how many minutes at high pressure your pasta will need to perfectly cook.  Please enjoy this great article from Tidbits about cooking pasta in the Instant Pot.
  • After cooking at 3 minutes on high pressure, allow 12 minutes for a natural release.  Any longer than that and your pasta might be too mushy.  Any shorter and you might have the creamy soup bubbling up through the pressure release valve.  After only 12 minutes though, you will need to finish the release manually.  I use a long-handled spoon and turn the release lever.  After all the steam is out and the pressure has released, I can then open the pressure cooker.read spoon wooden handle releasing steam from Instant Pot

Items I Found Helpful in Making this Recipe:

*Affiliate links* I am an Amazon Affiliate.  This means that clicking on and purchasing through a link might earn Veggie Fun Kitchen compensation at no additional cost to you.

Recipe and Serving Suggestions for Creamy Vegetable Pasta Soup (Instant Pot):

This soup works well for meal prep; though it might thicken up in the fridge.  Just add a little vegetable broth or plant milk to thin it if necessary.  Make my Garlic Herb Beer Bread to go along with this creamy savory vegetable soup! You can get started on the beer bread first, and make your soup while it’s in the oven! Time it just right and you’ll have your bread and soup together:)

creamy vegetable pasta soup in white bowl with sliced bread on blue checkered napkin

creamy vegetable pasta soup in white bowl with bow tie pasta in front

Creamy Vegetable Pasta Soup (Instant Pot)

This creamy vegetable pasta soup is oil free and dairy free.  It is vegan and healthy too! Make it in the Instant Pot and serve with warm buttered bread.
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Soak cashews: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 316kcal
Author: Cindy Rainey

Ingredients

The Creamy Sauce (in the Blender)

  • 2/3 cup raw cashews soaked for 30 minutes
  • 2 cups plant milk unsweetened
  • 1/3 cup nutritional yeast
  • 2 teaspoons maple syrup real maple please
  • 1/2 teaspoon white miso paste
  • 2 Tablespoons lemon juice

For the Instant Pot

  • 4 cups vegetable broth divided - 1 cup to sauté and 3 cups for the soup
  • 1 small onion diced
  • 1 cup mushrooms diced
  • 2 Tablespoons minced garlic about 6 cloves
  • 2 teaspoons Italian Herb mix
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups frozen mixed vegetables small diced
  • 1 cup bow-tie pasta uncooked

After the Soup Has Finished

  • 1 cup baby spinach

Instructions

  • Soak the cashews in water for about 30 minutes. Drain.
  • Add cashews, plant-milk, nutritional yeast, maple syrup, miso paste, and lemon juice to a high-speed blender. Been on high for about 3 minutes or until creamy and smooth.  Set aside.
  • While cashews are soaking, dice onion and mushroom. Mince garlic if not using a jarred minced garlic.
  • Line the bottom of the Instant Pot pot (the one you can take out) with 1 cup of vegetable broth.  Sauté the onion, mushrooms, and garlic for about 10 minutes. Your soup will be at pressure for only 3 minutes so this step is important or your onion will be crunchy.
  • Add in the Italian herbs, salt and pepper while the onion mixture is sautéing.
  • Add in 2 cups of frozen vegetables.  Use the small diced mixed vegetables.  
  • Pour the creamy cashew mixture on top along with the remaining 3 cups of vegetable broth and dried bow-tie pasta. Give it a stir.
  • Set the Instant Pot for 3 minutes high pressure. This will take about 10 minutes to come to pressure, depending on your pot.  
  • After the Instant Pot comes to pressure and cooks for 3 minutes, let your pot naturally release for 12 minutes.
  • After 12 minutes of natural release, carefully release the rest on the steam/pressure with a long-handled spoon or similar device. 
  • Open your pot and stir in a large handful (about a cup) of torn baby spinach. Stir around and it will wilt.
  • Salt and pepper to taste. Also, add in a little broth if the soup is too thick for your preference. 

Notes

  1. This recipe uses raw cashews.  If you use roasted cashews, you will need to soak longer. Make sure the salt is rinsed off.
  2. You must disclose that this recipe contains nuts to anyone you serve.
  3. I used cashew milk. Use the unsweetened plant milk of your choice. This might affect the consistency.
  4. I used a bow-tie pasta.  The timing of the Instant Pot is based on using this type of pasta.
  5. The paste is dry (uncooked) before cooking in the Instant Pot.
  6. The total cooking time is based on 10 minutes of sautéing, 3 minutes at high pressure, and 12 minutes of natural release. It does not include time the Instant Pot takes to come to pressure. 

Nutrition

Calories: 316kcal | Carbohydrates: 43g | Protein: 13g | Fat: 12g | Saturated Fat: 1g | Sodium: 1767mg | Potassium: 627mg | Fiber: 7g | Sugar: 7g | Vitamin A: 116.8% | Vitamin C: 22.6% | Calcium: 22.9% | Iron: 19.6%

Creamy Vegetable Pasta Soup in white bowl with blue checkered cloth and bread in background.

 

Veggie Lentil Soup (Instant Pot)

[heart_this] · · Leave a Comment

Who doesn’t love a hearty vegetable lentil soup? This veggie lentil soup is oil free and whole-food-plant-based.  It is full of vegetables and because it uses a soup base of vegetable broth, you can be sure it’s vegan.  The best part of this vegetable lentil soup recipe is that it’s made in the Instant Pot!  That’s right, you can pretty much set it and forget it.

lentil soup pin

For this veggie lentil soup, in addition to the (obvious) lentils, you will need…

Some vegetables, including onion, carrots, garlic, celery, potato, and canned diced tomatoes.  You will also need some seasonings including lemon pepper, Italian seasoning,  and thyme.  We also add in vegetable broth,  some lemon juice, and balsamic vinegar. And of course the star of the show  – a pressure cooker like an Instant Pot!

After I started eating the plant-based way, I quickly became a huge fan of lentils.  Sadly, I never liked lentils much before because I once had a bad experience with undercooked lentils in a thick ketchup-like tomato soup.  Yuck!  You know, you can’t let one bad eating experience dictate what you are prepared to try for the rest of your life.

Thank goodness I was willing to explore a little.  Lentils have since become a staple in my family’s diet. Lentils are an easy way to add a little protein and give a nice texture to any dish one might have previously used meat in.  Try my Easy Hearty Spaghetti or my Easy Lentil Shepherd’s Pie.

lentil soup in white bowl
This hearty vegetable lentil soup is full of vegetables and delicious!

Tips and Tricks for Making Veggie Lentil Soup (Instant Pot)

  • Follow all directions to ensure success.
  • Directions are for the Instant Pot brand of pressure cooker.  This is the only brand I’ve cooked with and I am not familiar with the others.  Make sure you read the directions and know your pressure cooker.
  • Start by sautéing the diced/sliced onion and carrot in one cup of vegetable broth on the sauté setting of your Instant Pot for about 5 minutes. You don’t want the vegetables to be mushy, but just start to soften. If your pressure cooker does not have a sauté setting, then sauté before adding. Otherwise, your soup might have crunchy onions and carrots.

    Start out by sautéing the carrots and onions in the Instant Pot.
  • We don’t use added processed oil in this recipe.  (See above tip to sauté your vegetables in broth.)
  • This recipe calls for 3 cloves of garlic.  I use pre-minced garlic I buy at the store.   Each clove is about 1/2 a teaspoon.
  • Use brown or green lentils. Red lentils will be too mushy.
  • I use lemon juice from a bottle. It’s fine:)
  • I do not peel my carrots or potatoes.  Just clean well and make sure any “weird” pieces are cut out.
  • After the vegetables have sautéd for about 5 minutes add in the other vegetables, canned diced tomatoes, lentils, seasonings, and broth and give it a little stir.

    instant pot lentil soup ingredients
    After sautéing the carrots and onion, dump all the other ingredients into your Instant Pot. Set it and forget it!
  • Using the manual mode, set your pot to high pressure for 12 minutes.
  • After the veggie lentil soup has finished cooking, allow for a “natural” release for about 10 minutes. Then carefully assist with a quick release. After all of the pressure has released, open your pot.  It will be hot!
  • This veggie lentil soup works great for meal prep.  The lentils and vegetables hold their shape and texture well.  Store in the refrigerator in an airtight container for up to 5 days.lentil soup white bowl

Items I Found Helpful in Making This Recipe

Affiliate links. I am an Amazon Affiliate which means that clicking on and purchasing through a link may earn Veggie Fun Kitchen compensation at no additional cost to you.

Veggie Lentil Soup (Instant Pot) Recipe:

Make this plant-based lentil soup in the instant pot.  It is full of vegetables, oil-free, rich and flavorful.

lentil soup white bowl

Veggie Lentil Soup (Intant Pot)

Make this veggie lentil soup in the Instant Pot (or other pressure cooker).  It is full of vegetables and flavor without the added oil. This lentil soup is whole food plant-based. It works great for meal prep too.
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: Lentil soup instant pot, vegan lentil soup, veggie lentil soup
Prep Time: 15 minutes
Cook Time: 12 minutes
pressure release: 10 minutes
Total Time: 27 minutes
Servings: 8
Calories: 181kcal
Author: Cindy Rainey

Ingredients

  • 1 medium onion diced, about 1 1/2 cups
  • 2 carrots sliced, about 1 1/4 cups
  • 2 celery stalks diced, about 1 cup
  • 1 medium white potato diced, about 1 1/2 cups
  • 3 cloves garlic minced
  • 28 ounce can diced tomatoes
  • 1 1/2 cups dried brown lentils rinse
  • 1 1/2 teaspoon Italian seasonings
  • 1 teaspoon dried thyme
  • 1 teaspoon lemon pepper
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon salt
  • 1 1/2 teaspoon lemon juice
  • 1 Tablespoon balsamic vinegar
  • 5 cups vegetable broth divided
  • salt and pepper to taste
  • more broth to thin soup after cooking

Instructions

  • Dice slice, and mince all vegetables, set aside 
  • Sauté onion and carrot in 1 cup of broth for about five minutes.  Use the sauté function and sauté in the Instant Pot. Watch the bottom of your pan so that the broth doesn't dry out and vegetables begin to stick.  Your pan might not come to pressure if the vegetables stick.
  • Add in all other ingredients:  
    lentils, canned diced tomatoes, celery, potatoes, garlic, seasonings, vinegar and lemon juice, and remaining four cups of broth. Give it a stir.
  • On manual mode, set your pressure cooker on high for 12 minutes.  
  • After the veggie soup has come to pressure and counted down, allow a natural release for 10 minutes.  
  • After you have allowed 10 minutes for natural release, carefully with a long-handled spoon or similar device, continue releasing pressure.  Open your pot. 
  • Depending on how thin you like your soup, you may want to add in a little vegetable broth.  Add salt and pepper to taste.

Nutrition

Calories: 181kcal | Carbohydrates: 34g | Protein: 11g | Sodium: 1037mg | Potassium: 696mg | Fiber: 13g | Sugar: 6g | Vitamin A: 59.9% | Vitamin C: 19.2% | Calcium: 7.6% | Iron: 26.4%

 

 

 

 

Coconut Curry Butternut Squash Soup

[heart_this] · · Leave a Comment

A creamy warm coconut curry butternut squash soup is just what you need on a cold winter day!  This butternut squash soup is whole-food-plant-based.  It is dairy-free and oil-free.  You’ll get all the flavor with this healthy vegan butternut squash soup without missing any of the added oil or dairy.

For this recipe, we roast our butternut squash and make a puree. Don’t let that scare you though.  Follow my tips and directions and you’ll soon be sipping on warm, creamy, and flavorful soup!

For this coconut curry butternut squash soup recipe you will need:

  • Two whole butternut squash,
  • a yellow onion, two carrots, and a granny smith apple
  • one can of lite coconut milk,
  • vegetable broth,
  • curry, cumin, cayenne, and a little salt and pepper.
  • You will also use your microwave oven to speed up the roasting process, as well as a blender and mixer.
  • I use a non-stick stainless steel medium/large cooking pot.

Pin now to save for later:Coconut Curry Butternut Squash Soup Pin

Butternut Squash Soup is Calling to Me!

It has been seriously cold in Southern California this year (cue the hate mail from the midwest lol). But really nothing is worse on a cold day than cold inhospitable food.  One afternoon, sitting by my fire, I realized that I had a couple of butternut squash in my fridge and that they had been sitting there for…um…almost too long!

I dislike wasting food and so started to work on a creative way to use them.  They had probably been sitting in my fridge a good long time because I hate peeling and cubing butternut squash!  Does anyone really enjoy this?  Luckily I had the other necessary ingredients on-hand and my creamy flavorful butternut squash soup was born! Yay!coconut curry butternut squash in a bowl

Looking for a fun “adult” way to use coconut cream?  Try my recipe for Boozy Vegan Shamrock Shakes! Seasonal, but fun:)

Tips and Tricks for Making the Perfect Coconut Curry Butternut Squash Soup:

  • Follow all directions for success!
  • Cut down on roasting time by microwaving the butternut squash first for 10 minutes.  Then let it sit for another 10 minutes.  Cut off the stem end then cut in half.  I scoop out seeds at this point before roasting.
butternut squash soup in the microwave
Speed up the cooking process by starting your squash off in the microwave.
  • Put all four halves in a baking pan lined with an inch of water on the bottom.  Cover tightly with foil and cook at 380° for about 30-40 minutes or until it’s soft inside.
  • Once the cooked squash is cool enough to handle, it’s easy to peel and/or scoop out the insides.

    butternut squash soup scraped out
    Once the squash has cooled enough to handle, use a fork  to hold and then scoop out the insides.
  • You’ll need about six cups of squash loosely packed.  It will blend down to about four cups.
  • I make a puree with the squash and coconut milk in my blender.  Use a hand mixer if that is what you have.
  • Use canned lite coconut milk.  The full-fat coconut milk is almost too creamy and I prefer to leave the extra fat and calories behind.

    lite coconut milk
    Use the canned Lite Coconut milk.
  • While the squash is cooking, you can sauté the onions, apple, and carrots till quite softened.  I do not use oil in the recipe to sauté.
  • Line the soup pan with about a cup of vegetable broth.  Watch the pan carefully to make sure the broth doesn’t dry out and the ingredients don’t stick.
  • I don’t find it necessary to peel my carrots as long as there aren’t any strange spots that need to be cut or peeled away. I just thoroughly wash and scrub the carrots.
  • Do not peel the apple. Dice the onion, carrots and apple.
  • Add the seasonings as you are sautéing.
  • After you add in the coconut butternut squash puree, add in about a cup of broth to make it as thin as you would like.
  • I use a hand blender to further blend in the onions and apples. I’m okay with a few chunks – it adds to the dimension and texture to the soup. Salt and pepper and that’s it!mixing butternut squash soup with a hand blender.

Some Items I Found Helpful in Making the Coconut Curry Butternut Squash Soup Recipe:

*Affiliate Links*  I am an Amazon Affiliate.  This means that clicking on and purchasing through one of these links might earn Veggie Fun Kitchen compensation at no additional cost to you.

Coconut Curry Butternut Squash Recipe:

Make this recipe for a comforting creamy delicious soup on a cold winter day.  It’s also great for meal prep.  Add in some croutons or serve with a nice crusty warm bread. Yum!  Coconut curry butternut squash soup

Thanks for being a part of Veggie Fun Kitchen!  If you like this recipe, then please give it five stars.  I would appreciate:)

coconut curry butternut squash soup

Coconut Curry Butternut Squash Soup

This plant-based coconut curry butternut squash soup is oil-free and dairy free. It is rich, satisfying and delicious.  Use whole butternut squash, lite coconut milk, onions, carrots, and an apple.  Curry, cumin, and cayenne give this soup a spicy subtle flavor.
Print Pin Rate
Course: Main Course, Side Dish, Soup
Cuisine: American
Keyword: Coconut Curry Butternut Squash Soup
Prep Time: 10 minutes
Cook Time: 50 minutes
cooling time: 20 minutes
Total Time: 1 hour
Servings: 4
Calories: 305kcal
Author: Cindy Rainey

Ingredients

  • 2 butternut squash
  • 2 cups vegetable broth divided - add more if necessary
  • 1 yellow onion
  • 1 Granny Smith apple no need to peel
  • 2 carrots no need to peel
  • 1/2 teaspoon curry powder use more to taste
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper use less to taste
  • 1 teaspoon salt
  • 13.5 ounce can lite coconut milk
  • salt and pepper to taste

Instructions

  • Wash and microwave the butternut squashes for ten minutes. Let sit 10 minutes till just cool enough to handle.
  • Cut the stem ends off and cut in half.  Scoop out the seeds.
    butternut squash end cut off
  • Place all four halves in a large baking dish. Pour about an inch of water in the bottom and cover tightly with foil. Cook at 380° for about 30-40 minutes or until soft. Since this was precooked in the microwave and microwave times do vary, your cooking time in the oven might also vary.  Make sure it is soft enough to scoop. Let sit to cool.
  • While the butternut squash is cooking and cooling, dice the onion, carrots, and apple.  There is no need to peel the carrots or apples.  
  • Line the medium-sized soup pan with about 1 cup of vegetable broth.  Sauté the onion, carrots, and apple until softened.  About 7 minutes. Watch your pan so that the broth does not dry up and ingredients stick.
  • Add in the curry powder, cumin, cayenne, and salt with the vegetable/apple mixture is sautéing.  I love curry and 1/2 teaspoon is not enough for me. I have found though, that not everyone agrees. So start with 1/2 teaspoon and add more at the end for your personal taste. 
  • After the vegetables/apple have softened.  Turn off heat and set aside while you make the butternut squash puree.
  • Scoop out about 6 cups, of cooked butternut squash, loosely packed.  Add to blender and then pour lite coconut milk on top.  Blend until well pureed.
  • Add to veggie mixture in the pan. Add in another cup of broth.  Depending on how much moisture was in the butternut squash, you might want to add in more or less. 
  • Heat through.  Using a hand mixture, blend until most of the chunk are gone. It's okay to leave a few though and adds to a more interesting soup texture. If you do not have a hand blender, then use a traditional blender and process/blend in batches.
  • Add in salt and pepper to taste. Top with croutons or serve with warm bread if desired.

Nutrition

Calories: 305kcal | Carbohydrates: 60g | Protein: 4g | Fat: 7g | Saturated Fat: 6g | Sodium: 1169mg | Potassium: 1518mg | Fiber: 10g | Sugar: 16g | Vitamin A: 905.7% | Vitamin C: 102.6% | Calcium: 20.3% | Iron: 17.9%

African Peanut Stew (Plant-Based) – Instant Pot

[heart_this] · · 10 Comments

Wholesome and spicy, with all the good Morrocan flavors.  This African Peanut Stew is made in a pressure cooker – I used my Instant Pot.  It is oil-free, vegan, and full of flavor!  The African Peanut Stew is made with wholesome vegetables such as sweet potatoes, carrots, onions, peppers, and canned tomatoes.  Add in some spices, and creamy peanut butter and you’ve got a rich, flavorful stew.

african peanut stew in white bowl

 

I first found an African Peanut Stew recipe on the Clean Food Dirty Girl Website.  If you haven’t visited that site, you should.  Lot’s of wisdom there…and crazy delicious food!  I tweaked the recipe for my family’s taste and for the Instant Pot too:) I hope you enjoy!

If you like this recipe try my Creamy Vegetable Pasta Soup (Instant Pot), my Best Vegan Mac and Cheese, or my  Veggie Lentil Soup – all made in the Instant Pot!

GETTING STARTED:

  • Start by measuring out and mixing the spices and set aside so they will be ready to go. Please note, the recipe calls for 1/4-1/2 teaspoon ground cayenne pepper.  Unless you know for sure that you like it hot, start with 1/4 teaspoon.  You can always add in more after it cooks.
spiced for African Peanut Stew
Aren’t these spices beautiful! Go ahead and mix them up now!
  • Next, cut the onion and the carrots into bite-sized pieces.
  • Put the cut onion and carrots in the Instant Pot (or another pressure cooker) along with some vegetable broth and select the sauté function to get the cooking process started.
  • If your pressure cooker does not have a sauté function, you will want to do it on the stove top.  This ensures that you won’t have crunchy veggies. Watch the bottom of the pan and add a little more vegetable broth if it starts to burn.  If the bottom of your pan has any burn or scorch, it may not come to pressure.

THE REST OF THE VEGETABLES AND SEASONINGS

  • While the onions and carrots are sautéing, you can prepare the bell pepper and sweet potatoes. Don’t let the onion/carrot mixture cook for more than five minutes though.  If you are taking longer than that to cut the other vegetables, turn off the Instant Pot.
peeled sweet potato for African Peanut Stew
Roughly peel your sweet potato.
sweet potato cut for African Peanut Stew
Cut the sweet potato into slices, then strips, and dice.
  • Add in the cut sweet potatoes, bell pepper, minced garlic, and ginger.  One short-cut I almost always take is to use jarred/packaged already minced garlic and ginger.  Especially ginger – it’s just freakishly hard to peel and mince properly.
garlic and ginger for African Peanut Stew
Use jarred ginger and garlic for ease of preparation.
  • Continue with adding the spices, and crushed tomatoes and stir around to mix well.

Finally the Star of the Show: The Peanut Butter!

natural peanut butter
Use a natural peanut butter that is oil-free and sugar-free.

This is called African PEANUT Stew for a reason – it’s full of peanut-y goodness.  Because I don’t want to use added processed oils, I use peanut butter that is basically peanuts and a little sea salt. (Note – this recipe does indeed contain fat, the peanuts.  This is a natural fat and not an added processed oil that you can get with most peanut butter.)

Measuring out peanut butter can be messy – plus, when some is left in the measuring cup, I’m never sure I’m getting it all. Here is a trick my mamma taught me. You can measure peanut butter easily and with less mess by using the displacement method. First, get a liquid measuring cup and fill it with 1 cup of liquid. I prefer to use the broth that will be going into my soup, but you can use water. Next, scoop out the peanut butter and put in the measuring cup until the liquid level measures 1 ¾ cup. Voila! Pour that into your soup (or just the peanut butter if you used water) and smile about not having to clean sticky peanut butter out of a measuring cup.

Plop the peanut butter in the broth. It can be an easy way to measure it out.
Measure out the broth first, then add peanut butter till it measures up to the total for both.
Melted peanut butter in broth.
Microwave the peanut butter along with some of the broth so that it melts and mixes in easier.

For this recipe, we will be microwaving the peanut butter along with some of the broth and mix well so that it easily pours over the other ingredients already in the Instant Pot.  Finish adding all broth/peanut butter.

PRESSURE COOKING THE AFRICAN PEANUT STEW

Honestly, I have never used a pressure cooker other than (affiliate link) the Instant Pot.  Why would I? I have my Instant Pot and love it so!  It is multi-functional and produces consistent results Since I have never used another brand, I will assume you know how to use yours.  The following directions are for the Instant Pot 6qt.  You could use the 8 qt without problems.  (If you have a 3qt you might need to do an ingredient adjustment.  Read your owner’s manual and do not fill to full capacity or it won’t come to pressure.)

Instant Pot set for 10 minutes for African Peanut Stew

 

Close the lid, making sure the vent is closed.  Use the manual mode and set the timer for 10 minutes.  It will take some time to come to pressure. Once it is finished and the timer goes off, do a natural release for 20 minutes.  If it hasn’t finished releasing pressure by then, give it a little help by carefully opening the vent to finish releasing the pressure.

 

 

Open the lid and add in 5 ounces of fresh baby spinach. Give it a stir and the spinach will wilt.african peanut stew with spinach in instant pot

Put the peanuts in a baggie and crush with a rolling pin. You will still want some big nutty chunks so the rolling pin method is perfect!

 

 

 

I like to top off this flavorful African Peanut Stew with some crushed peanuts for good measure! Use a rolling pin, it’s easier that way

rolling pin crushing peanuts

 

This African Peanut Stew is perfect for meal prep.  I like to add in the nuts at the last minute though and so portion them into little containers. 

african peanut sew meal prep
All meal-prepped and ready to go. I like to keep my peanuts n a separate little container so that they will retain their crunch.

 

 

 

 

I took my African Peanut Stew to a work pot luck the other day.  You MUST MUST MUST disclose that this recipe contains peanuts!  I think I did a pretty good job of it:

African Peanut Soup
Always inform people you share with that this recipe contains peanuts.
african peanut soup

African Peanut Stew - Instant Pot (Vegan)

This African Peanut Stew is made in the Instant Pot Pressure Cooker.  It is plant-based and is processed-oil free.  It uses sweet potatoes, carrots, onions,  and bell pepper.  The recipe includes Moroccan spices and creamy peanut butter.
4.63 from 8 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Vegan African Peanut Stew Instant Pot
Prep Time: 10 minutes
Cook Time: 10 minutes
Natural Release: 20 minutes
Total Time: 40 minutes
Servings: 6
Calories: 225kcal
Author: Cindy Rainey

Ingredients

Spices

  • 1/2 teaspoon ground cinnamon
  • 1 1/2 teaspoon ground cumin
  • 1/8 teaspoon allspice
  • 1/4 -1/2 teaspoon cayenne pepper depending on taste -
  • 1/4 teaspoon black ground pepper
  • 1 teaspoon salt

All Other Ingredients

  • 1 medium yellow onion diced
  • 2 carrots diced
  • 1 red bell pepper about 1 cup
  • 2 sweet potatoes peeled and cut into bite-sized pieces
  • 1 Tablespoon minced garlic
  • 2 teaspoons minced ginger peel or used prepared
  • 28 ounces crushed tomatoes canned
  • 1/2 teaspoon pure maple syrup
  • 3/4 cup peanut butter natural and creamy
  • 2 1/2 cup vegetable broth more to sauté onions and carrots
  • 5 ounces fresh baby spinach
  • 3/4 cup chopped peanuts for garnish

Instructions

  • Mix together spices and set aside.
  • Cut onion and carrots into bite-sized pieces.
  • Line the Instant Pot with a small amount of vegetable broth and sauté onions and carrots until they begin to soften - no more than 5 minutes.  Watch the bottom of the pan and add more broth so that it doesn't stick.  Turn off the pot.
  • While you are sautéing the onions and carrots, cut the other vegetables into bite-sized pieces.
  • Add the other vegetables, along with the garlic, ginger and spices and stir till well mixed and coated. 
  • Add can of tomatoes as well as the maple syrup, stirring to mix well.
  • Melt the peanut butter along with about half of the vegetable broth in the microwave for about 2 minutes.  Stir together and pour on top of the mixture along with the remaining vegetable broth.
  • Close lid and make sure the vent is closed.
  • Use the manual mode and set to 10 minutes high pressure.  It will take a while to come to pressure but will start counting down once it has. 
  • Once the timer has counted down, do a "natural release" and allow the instant pot to sit for about 20 minutes.  After 20 minutes if the pressure has not released, you may finish releasing by carefully opening the vent with an implement of some sort. 

  • Open the lid and stir in the 5 ounces of washed baby spinach.  Top with crushed peanuts if desired. 

Notes

  1. You must disclose to anyone you serve this recipe to that it contains peanuts!
  2. Unless you know you like it spicy, start with 1/4 teaspoon cayenne.  After it has cooked, you can always add in a little more. 

Nutrition

Calories: 225kcal | Carbohydrates: 30g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Sodium: 1092mg | Potassium: 957mg | Fiber: 7g | Sugar: 11g | Vitamin A: 258.9% | Vitamin C: 58.6% | Calcium: 11.9% | Iron: 19.9%

african peanut soup

Pumpkin Black Bean Soup (Vegan)

[heart_this] · · Leave a Comment

This Vegan Pumpkin Black Bean Soup is rich and smooth with pumpkin-y goodness. It is oil-free and so is plant-based.  You can whip it up in a matter of minutes because almost all of the ingredients are canned –  which you just open, pour, and mix -except for the onions which do need to be softened and sautéed along with a few spices.Vegan Black Bean Pumpkin Soup

The first time I made this soup, I had made my super easy and delicious Pumpkin Spice Crescent Rolls and was looking for something to do with the rest of the can of solid pumpkin.  It seemed like such a waste to throw the rest of the can out; and I was actually craving a toasty warm soup on a cool crisp fall day.  I started googling and the first recipe that came up was a pumpkin black bean soup from Queen Rachel herself!  (That’s right! Rachel Ray:) You can read it here on the Food Network .  I veganized it by subbing coconut milk and tweaked the spices a little to meet the tastes of my family  – and here you go!

If you have arrived at the page because you just made my tasty little Pumpkin Spice Crescent Rolls, you should know that you are about 2 Tablespoons short of a full can of pumpkin.  Don’t stress though, it is not enough to make a difference in the final recipe.

This vegan Pumpkin Black Bean Soup is oil-free and easy to pull together with a few ingredients.Start with a small diced onion and sauté in enough vegetable broth to generously cover the bottom of the pan.  It is not necessary to sauté the onions in oil, just watch your pan so that it doesn’t dry out and burn. Yes, I just may have done that a time or two…

Vegan Pumpkin Black Bean Soup
I let the pan get dry and the onions burned.

I like to get the onion totally softened before adding the other ingredients.  The simmer time isn’t long after adding everything else in, and you really don’t want crunchy onions in this soup!

 

Vegan Pumpkin Black Bean Soup
All the ingredients you need for Vegan Black Bean Pumpkin Soup

When I say this vegan pumpkin black bean soup is really easy to throw together, I’m not kidding! After sautéing the onion and adding a few spices, just open a few cans and dump them in!

I love to top with pepitas (pumpkin seeds), chives, and maybe a little cilantro.  Serve with some warm crusty bread or chips.

Pin it now to save for later:
Vegan Pumpkin Black Bean Soup

Looking for a fun “adult” reason to use more coconut cream? Try my Boozy Vegan Shamrock Shake recipe. So creamy and good!

Vegan Pumpkin Black Bean Soup

Pumpkin Black Bean Soup (Vegan)

This Vegan Pumpkin Black Bean Soup is oil- free, hearty and creamy. It's easy to throw together using mostly canned ingredients.  Enjoy on a cool, crisp, fall morning. 
Print Pin Rate
Course: Main Course, Side Dish, Soup
Cuisine: American
Keyword: Vegan Pumpkin Black Bean Soup
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6
Calories: 190kcal
Author: Cindy Rainey

Ingredients

  • 1 onion small, diced
  • 1 cup vegetable broth divided, more if needed to keep pan from burning
  • 1 teaspoons curry powder
  • 1 teaspoon cumin
  • 2 teaspoons sea salt
  • 1/4 teaspoon cayenne powder more or less to taste
  • 10 turns ground black pepper
  • 2 cans (15 ounce) solid pack pumpkin NOT pumpkin pie mix
  • 1 can (15.5 ounce) black bean chili beans undrained
  • 1 can (13.5 ounce) coconut milk full fat for flavor and lite to save calories
  • 1 can (14.5 ounce) fire roasted diced tomatoes. undrained
  • pepitas and chopped chives for topping optional

Instructions

  • Add 1/2 cup vegetable broth to pan along with diced onion and sauté until very tender - about 10 minutes. Watch your pan though so that it doesn't dry up and burn.  Add more broth if necessary. Make sure your onions are as fully softened before adding the rest of the ingredients as there is not much simmer time.
  • Add seasonings in, stirring coat the onions and slightly toast the seasonings.
  • Add in solid pumpkin (NOT pumpkin pie mix), undrained black bean chili beans, coconut milk, and undrained diced tomatoes.
  • Add up to1/2 cup or so of broth to get the best consistency.  
  • Stir together and heat through till barely brought to a boil and heated through.
  • Top with pepitas, and chopped chives.  Serve warm.

Nutrition

Calories: 190kcal | Carbohydrates: 17g | Protein: 3g | Fat: 11g | Sodium: 935mg | Potassium: 54mg | Sugar: 1g | Vitamin A: 2.9% | Vitamin C: 1.6% | Calcium: 1.5% | Iron: 2.9%

 

Vegan Chili with Walnuts (The Prize Winner!)

[heart_this] · · 7 Comments

This vegan chili is the bomb!  It is oil-free  and uses diced walnuts – not as a meat replacement – but for texture…and a little protein (because “where do we get our protein?” haha)  It’s super easy because it uses  canned beans and tomatoes.  It also has a few secret ingredients. Read on for more info. Give this Vegan Chili a try. You won’t be sorry!

First things first…this chili DOES contain nuts! Chili normally does not contain nuts.  If you ever serve this to others (and believe me, you’ll want to), don’t try to “pass” it off as non-vegan chili.  Nuts normally aren’t in chili and you are responsible to make others aware.Chili in white bowl with corn chips and bell peppers

Now that that important little detail is out of the way…Would it be presumptuous to call this the BEST DAMN Vegan Chili around?  You might wonder…  But yes, I have won a contest with this chili!  It’s always a big hit when I make it for family or friends too.  You could top it with the fake vegan cheese if you like. To keep it truly plant-based though, try my Chili Cheese Sauce and/or my Jalapeño Ranch Dressing.  Both are awesome toppings – just use one or go for both!

Start with diced onion and minced garlic. Years ago I discovered minced garlic in a jar and will never go back! Ever!  When a recipe calls for 1 clove of garlic, I just kinda eyeball it and pull out a rough teaspoon for each clove.  Garlic cloves are often different sizes anyway; so I’ve always gone with the theory of “close enough” on this one.vegan chili

Sauté the diced onion and garlic with vegetable broth.  That’s right; you don’t need oil!  Cover the bottom of your pan with the broth and then watch to make sure it isn’t burning.  The recipe calls for 1/2 cup of vegetable broth and while that’s about right, always check to make sure the bottom of the pan isn’t drying up, and add more if necessary.

Chop the red and a green bell peppers and add to the onion-garlic mixture.  Continue to sauté until the onion is translucent and the peppers are soft.

vegan chili
Isn’t this platter of peppers and onions beautiful?!

Add the seasonings, beer, diced walnuts, and canned items.  Make sure the beans you get are “chili” style. They already have some seasoning in them and so you can just open and dump without draining. In fact, the only canned item you’ll need to drain is the corn.

vegan chlli
This chili pulls together quickly because you use canned goods. Shhhh…no one has to know!

Wait! Did I say beer?  That’s right:) One 12 ounce can of beer adds just a little something-something to make this chili fabulous! The fact that this chili contains alcohol is another important disclosure you must make if serving to others.  Not everybody is a fan (as in: not everybody can drink alcohol for various reasons) and it does not necessarily “cookout” in the amount of time this recipe will be on the stove.  If you choose to not use beer in your chili, no problem.  Just sub in 12 ounces (1 1/2 cups) vegetable broth.  It will still be fabulous.

I use a small can of mild green chilis when I’m making this vegan chili for my family because they don’t enjoy their food too spicey. If you enjoy a little extra heat, you should use a can of jalapeños instead.  You can also add more or drop in a little hot sauce on top.

While you are bringing the chili to a boil, mix together the cornstarch with water, cocoa powder, and a little agave nectar or (real) maple syrup.

What? Chocolate?  Yes indeed! This is the final secret ingredient.  I always just said I was giving my chili a little extra love when in fact I was giving it chocolate.  Cocoa powder along with the tiniest amount of sweetener cuts through the acidic tomato and gives your chili a little extra special richness.

vegan chili
The “secret ingredient” I’ve been adding to my chili for years!

Bring to a boil and then simmer on the stove for two hours so that all the flavors have a chance to meld together.  Add a little extra salt to taste, some hot sauce, chips, hot peppers,  and toppings of choice.  I like to top with my awesome Vegan Chili Cheese Sauce and Jalapeño Ranch.Vegan Chili

 

 

 

 

 

Vegan Chili
Pin this fabulous vegan chili NOW so you don’t lose it!

 

Chili in white bowl with corn chips and bell peppers

Vegan Chili with Walnuts (The Prize Winner!)

This Vegan Chili is plant-based and oil-free.  It uses diced walnuts, canned beans and tomatoes.  
5 from 1 vote
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: Vegan Chili
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Servings: 9 people
Calories: 257kcal
Author: Cindy Rainey

Ingredients

  • 1 yellow onion diced
  • 1 Tablespoon garlic chopped
  • 1/2 cup vegetable broth Add more to keep from scorching
  • 1 red bell pepper diced
  • 1 green bell pepper diced
  • 10 ounces walnuts diced
  • 12 ounces beer Sub vegetable broth if desired
  • 4 Tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 1/2 teaspoon salt add more at the end for taste
  • 1 15 oz can pinto chili beans undrained
  • 1 15 oz can black chili beans undrained
  • 1 15 oz can kidney chili beans undrained
  • 1 28 oz can crushed tomatoes undrained
  • 1 15 oz can fire roasted diced tomatoes undrained
  • 1 8 oz can corn drained
  • 1 4 oz can green chilis sub jalapeños for more heat
  • 1/2 cup water
  • 1 Tablespoon corn starch
  • 1 Tablespoon cocoa powder unsweetened
  • 2 teaspoons agave nectar can sub real maple syrup

Instructions

  • Dice vegetables and set aside.
  • Line a large stew pot with vegetable broth - about 1/2 cup. Add onions, bell pepper, and garlic.  Sauté till onions are translucent.  Watch bottom of pan and add more broth if necessary so that it doesn't run dry and scorch. 
  • Add seasoning, diced walnuts, beer, and all canned ingredients including beans, tomatoes, corn, and diced chilis. Stir together and bring to a boil.
  • While chili mixture is coming to a boil, stir together water, cornstarch, cocoa powder, and agave.  Stir into pot.
  • Bring to a boil for a few minutes then reduce heat and simmer for the next two hours, covered.

Notes

You MUST disclose to anyone you are serving this chili to that it contains nuts and alcohol.  Not disclosing the nuts could have serious health consequences.  Nuts normally wouldn't be found in chili so it is especially important that you disclose. 

Nutrition

Calories: 257kcal | Carbohydrates: 13g | Protein: 6g | Fat: 21g | Saturated Fat: 2g | Sodium: 505mg | Potassium: 299mg | Fiber: 4g | Sugar: 4g | Vitamin A: 32.1% | Vitamin C: 35.3% | Calcium: 5.5% | Iron: 11%