I like to use my slow cooker in the summer because I hate to heat up the kitchen. I also enjoy shopping at my local farmer’s market for the best, freshest and lowest-cost veggies that are locally grown.
I created this recipe today to use some of the great deals I found yesterday at the market on carrots, sweet potatoes, yellow (summer) squash, onions and banana peppers. It turned out pretty good, so I thought I’d share. 🙂
(Slow cooker recipe – Serves 8 – Basic info: 231 cal, 9 g fat, 34 g carbs, 9 g dietary fiber, 7 g protein. 183% Vit A, 85% Vit C, 8% Calcium, 18% Iron)
1/2 pound carrots (baby or sliced)
3 large banana peppers
2 large onions (with or without green tops chopped up and tossed in)
8 Small Yellow Squash (4-5″ long)
2 large sweet potatoes (diced large or sliced)
2 cups of garbanzo beans (pre-cooked or canned)
1 TBS Red Curry powder
1 tsp Cardamom
1 tsp Paprika
1 tsp Ground Black Peppercorn
2 tsp Cayenne pepper
Add 20 minutes before serving:
1/2 can of coconut milk (7 ounces)
1/2 cup of large flake, unsweetened coconut (32 grams)
This recipe is very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Folate, and a very good source of Vitamin A, Vitamin C and Manganese.
Due to the addition of the coconut and coconut milk, it is high in saturated fat. You can try it without the coconut ingredients if you are watching fat (but the flavor will suffer).
Here are the details: Veggie Curry Nutrition Values. I used the recipe analyzer tool over on Self’s NutritionData page (I love the site and use it all the time — great for those tracking micro nutrients!)
NOTE: Serve it over a bed of brown rice to soak up the juices, if you want more high-quality carbs.