Our escape on a chilly evening? The slow cooker.... soothe your family with the simple joys of comfort food. Using a slow cooker is a great way to prepare healthy meals in large amounts quickly and easily making it an excellent choice for the busy work week! You can save leftovers for later on in the week or freeze in individual freezer containers for a super-fast nutritious meal anytime.
This week’s recipe will warm you up and fill you up with plenty of protein, fiber and phytonutrients.
1 can (28 ounce) diced tomatoes
4 cups vegetable broth
1 can (15 ounce ) black beans rinsed and drained
1 can (15ounce) white beans (navy, cannellini) rinsed and drained
1 can (15ounce) red kidney beans, rinsed and drained
1 cup chopped onion
1 green bell pepper, seeded and chopped
1-2 cloves garlic, minced
1 tbsp. chili powder
2 tbsp. oregano
2 tsps. cumin
1 tsp. ground coriander
1-2 tsps. hot sauce
1/3 cup couscous
1/2 shredded Monterey jack cheese
fresh chopped cilantro (optional)
salt and pepper to taste
In a slow cooker, combine all ingredients but the couscous, shredded cheese, cilantro, salt and pepper. Cover and cook on LOW for 4-6 hours or HIGH for 3-4 hours.
Five to 10 minutes before serving add couscous, cover and cook, until couscous is tender.
Season with salt and pepper.
Just before serving, top each serving with shredded cheese and cilantro.
2006, Robin Miller, All Rights Reserved