Ingredients:

  • 1 medium (150g) yellow onion, diced
  • 4 cloves (20g) garlic, minced
  • 2 tbsp (30ml) extra virgin olive oil
  • 1 tbsp (16g) tomato paste
  • 3 large (300g) carrots, sliced into thick rounds
  • 2 medium (200g) parsnips, peeled and chopped
  • 1 large (400g) sweet potato, cubed into 1-inch pieces
  • 1 cup (150g) frozen peas
  • 1 can (15 oz / 425g) diced tomatoes with juice
  • 1 can (15 oz / 250g) chickpeas, drained and rinsed
  • 4 cups (950ml) low-sodium vegetable broth
  • 1 tsp (2g) ground cumin
  • 1 tsp (2g) ground coriander
  • ½ tsp (1g) smoked paprika
  • ¼ tsp (0.5g) ground cinnamon
  • 1 tbsp (15ml) fresh lemon juice
  • ½ tsp (3g) sea salt
  • ¼ tsp (1g) black pepper

Instructions:

  1. Dice the yellow onion (150g) and mince the garlic (20g). Combine them in the slow cooker with olive oil (30ml) and tomato paste (16g). Note: Sauté on high for 5 minutes if you want more depth.
  2. Toss in the sliced carrots (300g), chopped parsnips (200g), cubed sweet potatoes (400g), and drained chickpeas (250g).
  3. Pour in the diced tomatoes (425g) and the vegetable broth (950ml).
  4. Sprinkle the cumin (2g), coriander (2g), smoked paprika (1g), cinnamon (0.5g), salt (3g), and black pepper (1g) over the top. Stir gently to distribute the spices.
  5. Cover and cook on Low for 7-8 hours or High for 4 hours until the root vegetables are fork tender but still hold their shape.
  6. Switch the setting to Warm. Stir in the frozen peas (150g) and fresh lemon juice (15ml). Wait 5 minutes until the peas are bright green and heated through.
  7. Give it one final stir to finish your Dairy Free Slow Cooker Vegetable Stew and serve in deep bowls.