I am loving my appliances, have collected a few and I will be writing about them or will be using them in recipes during the next couple of weeks. Always trying new to me techniques to make low fat tasty plant based meals for me and my family. Today I am using my slow cooker, I find it ideal on busy days when lot of stuff is happening, school, work, after school activities or sports. When time challenged I turn to my Crockpot. Food is ready when you need it, how great is that!
This recipe is based on sprouted mung beans and lots of veggies. Soaking and sprouting beans makes them easier on the digestion. Soak the beans for 12 hours or overnight, rinse well. I usually leave them in the sieve and place it above a bowl. Cover with a clean cloth and let it sit for about two days rinsing a few times a day until little tails appear.
I do stir fry the veggies first in this recipe to make it stick together while cooking. If you make a soup or stew in a slow cooker you can just add all the ingredients, turn it on and your off. I do soften onions if I use any in all the crockpot recipes.
Adding some oat flour and a mashed cooked sweet potato binds it and gives it a nice structure. I love to leave the veggies fine but not processed with the beans and such to keep a nice structure and bite when the dish is ready.
Using a slow cooker saves time and effort. You can also make this in the oven but you will have to stay in the vicinity.
I used my homemade ketchup on top, also made in the slow cooker. I will post the recipe soon and link it here. The ketchup gives a nice sweet layer on top. It is sweetened with dried apricots instead of sugar.
Leftovers are just delicious the next day! You can heat it up or just add it to a wrap or salad. Also great with a nice creamy mash made of potatoes and cauliflower. In the oven it only takes about 30 minutes.
Watch HERE how I make it! You find the complete recipe below.
Let me know how you like it if you gave it a go,
thank you for reading,
Tina
Ingredients
- 1 cup dried mung beans, soaked and sprouted
- 1 big yellow onion, chopped fine
- 150 grams shiitake, about 2 cups sliced
- 2 spring onions, sliced
- 2 carrots, grated
- 1 bell pepper,chopped in small cubes
- 1 tomato, cubed
- 3 stalks celery, cubed or sliced
- 1/2 cup parsley, chopped
- 1/3 to 1/2 cup oat flour
- 1 medium sweet potato, cooked or seamed
- 3 flax eggs made of 3 tbsp. ground flax and 6 tbsp. water stirred together, let it sit for 10 minutes
- 5 to 6 tbsp ketchup
Instructions
Soften the onions in water for a few minutes.
Add all the other chopped veggies and keep stir-frying for a few more minutes. Take of the heat, mash in the cooked sweet potato and flax eggs. Sprinkle oat flour on top and fold in. I start with 1/3 cup, it should hold it a bit together.
Scoop it into the slow cooker or in a pan if you are making it in a regular oven. Spread the tomato ketchup on top.
Cook on low for 5 hours or in a preheated oven on 170C/350F for 25 minutes covered and 5 minutes more uncovered.
Let it cool a bit before slicing.
