Vegetarian Crock Pot Stew
A cozy, hearty slow cooker vegetarian stew made with beans, brown rice, and plenty of vegetables in a lightly spiced tomato-broth base. Perfect for an easy, set-and-forget weeknight dinner or meal prep.
Ingredients
- 1 tablespoon olive oil extra-virgin if possible
- 1 medium yellow onion diced (about 1½ cups)
- 3 cloves garlic minced
- 2 medium carrots peeled and sliced into ¼-inch rounds
- 2 ribs celery sliced
- 1 red bell pepper chopped (any color bell pepper works)
- 1 medium zucchini chopped into bite-size pieces
- 1 cup butternut squash peeled and cubed; fresh or frozen
- 1 cup brown rice uncooked, rinsed; long- or short-grain
- 1 can (15 oz) black beans drained and rinsed
- 1 can (15 oz) kidney beans drained and rinsed; or use pinto beans
- 1 can (15 oz) chickpeas drained and rinsed
- 1 can (14.5 oz) diced tomatoes with their juices
- 4 cups vegetable broth low-sodium if possible
- 2 tablespoons tomato paste
- 1 1/2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon chili powder more to taste if you like extra heat
- 1 1/4 teaspoons fine sea salt more to taste
- 1/2 teaspoon black pepper
- 1 bay leaf
- fresh cilantro or parsley chopped, for serving (optional)
- shredded cheddar or Monterey Jack cheese for serving; use dairy-free for vegan (optional)
- plain Greek yogurt or sour cream or plant-based yogurt, for serving (optional)
- lime wedges for serving (optional)
- crushed tortilla chips or crusty bread for serving (optional)
Instructions
- If you have time, heat the olive oil in a skillet over medium heat. Add the onion, carrots, and celery and cook for 3–4 minutes, until they start to soften. Stir in the garlic and cook for 30 seconds more. Transfer to the slow cooker.1 tablespoon olive oil, 1 medium yellow onion, 3 cloves garlic, 2 medium carrots, 2 ribs celery
- To a 5–6 quart slow cooker, add the sautéed vegetables (or onion, carrots, celery, and garlic raw if you skipped sautéing), bell pepper, zucchini, butternut squash, rinsed brown rice, black beans, kidney beans, chickpeas, diced tomatoes with juices, tomato paste, cumin, smoked paprika, oregano, chili powder, salt, pepper, and bay leaf.1 medium yellow onion, 3 cloves garlic, 2 medium carrots, 2 ribs celery, 1 red bell pepper, 1 medium zucchini, 1 cup butternut squash, 1 cup brown rice, 1 can (15 oz) black beans, 1 can (15 oz) kidney beans, 1 can (15 oz) chickpeas, 1 can (14.5 oz) diced tomatoes, 2 tablespoons tomato paste, 1 1/2 teaspoons ground cumin, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1/2 teaspoon chili powder, 1 1/4 teaspoons fine sea salt, 1/2 teaspoon black pepper, 1 bay leaf
- Pour the vegetable broth over the ingredients in the slow cooker. Stir well so the tomato paste dissolves and the rice and beans are evenly distributed. Make sure the rice is fully submerged in liquid.4 cups vegetable broth, 2 tablespoons tomato paste, 1 cup brown rice, 1 can (15 oz) black beans, 1 can (15 oz) kidney beans, 1 can (15 oz) chickpeas
- Cover and cook on LOW for 6–7 hours or on HIGH for 3–4 hours, until the rice is tender and the vegetables are soft but not mushy. Slow cookers vary, so begin checking toward the earlier end of the time range.
- Remove the bay leaf. Taste the stew and adjust seasoning with additional salt, pepper, or chili powder if desired. If the stew is thicker than you like, stir in a splash of hot vegetable broth or water until it reaches your preferred consistency.1 1/4 teaspoons fine sea salt, 1/2 teaspoon black pepper, 1/2 teaspoon chili powder
- Ladle the stew into bowls. Top with shredded cheese, a spoonful of Greek yogurt or sour cream, fresh cilantro or parsley, and a squeeze of lime. Serve with crushed tortilla chips on top or crusty bread on the side, if desired.fresh cilantro or parsley, shredded cheddar or Monterey Jack cheese, plain Greek yogurt or sour cream, lime wedges, crushed tortilla chips or crusty bread
- For deeper flavor, let the stew sit in the slow cooker on the KEEP WARM setting for 20–30 minutes before serving to allow the flavors to meld.
Notes
Rinse the brown rice under cool water until the water runs mostly clear to prevent gumminess. Brown rice holds up best for the long slow cooker time; if using white rice, cook it separately and stir it in at the end. The stew thickens as it sits and especially after chilling; add extra broth or water when reheating and adjust salt and a squeeze of lime before serving. Leftovers keep in the refrigerator for 4–5 days or can be frozen for up to 3 months.
Nutrition
Calories: 300kcal
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