Description
This hearty Slow Cooker Three Bean Stew is made with mung beans, black beans, and garbanzo beans in a richly spiced tomato broth, flavored with garam masala and a hint of cocoa. It’s a comforting, protein-packed vegetarian meal perfect for cold days.
Ingredients
- 1 can (14.5 oz) fire roasted tomatoes
- 1 can (10 oz) tomatoes and chilies
- 1 can (12 oz) tomato paste
- 4 1/2 cups vegetable stock
- 2 cups dry mung beans
- 3 cloves garlic, minced (approx. 3 tsp)
- 2 tablespoons olive oil
- 1 yellow onion, chopped (approx. 3/4 cup)
- 1 can (15.5 oz) black beans, drained and rinsed
- 1 can (15.5 oz) garbanzo beans, drained and rinsed
- 2 teaspoons garam masala
- 1 tablespoon unsweetened cocoa powder
- Salt and black pepper, to taste
- Fresh herbs (parsley or cilantro), for garnish
Instructions
- Peel and chop the garlic.
- Add the fire-roasted tomatoes, tomatoes with chilies, tomato paste, vegetable stock, dry mung beans, and garlic to the slow cooker. Stir well. Cook on high for 2 hours.
- Meanwhile, roast the garam masala in a small pan over low heat for 2–3 minutes until fragrant. Set aside.
- Peel and chop the onion. In the same pan, heat olive oil and sauté the onion over low heat until caramelized, about 20–25 minutes. Set aside.
- Drain and rinse the black beans and garbanzo beans.
- After 2 hours of cooking, add the roasted garam masala, caramelized onions, cocoa powder, black beans, and garbanzo beans to the slow cooker. Stir to combine.
- Cover and cook on low for another 1 hour and 15 minutes.
- Turn off the slow cooker. Season with salt and pepper to taste. Garnish with chopped fresh herbs and serve warm.
Notes
- Adjust the consistency by adding more vegetable stock for a soupier stew or keeping it as is for a thicker texture.
- You can substitute garam masala with curry powder or your favorite spice blend if desired.
- This dish is perfect for meal prep and can be stored in the fridge for up to 5 days or frozen for longer storage.
- Prep Time: 10 minutes
- Cook Time: 3 hours 15 minutes
- Category: Main Course
- Method: Slow Cooker
- Cuisine: Fusion
Nutrition
- Serving Size: 1 serving
- Calories: 268
- Sugar: 8g
- Sodium: 976mg
- Fat: 2g
- Saturated Fat: 0.3g
- Unsaturated Fat: 1.3g
- Trans Fat: 0g
- Carbohydrates: 49g
- Fiber: 14g
- Protein: 16g
- Cholesterol: 0mg
