Recipe: Vegetable Stew With Cheddar Dumplings

  • Updated: January 15, 2014 - 1:24 PM

Vegetable Stew With Cheddar Dumplings

Serves 4 to 6.

Note: This recipe fits in a 4- to 5 1/2-quart slow cooker. From “The Great American Slow Cooker Book,” by Bruce Weinstein and Mark Scarbrough.

For the stew:

2 1/3 c. no-salt-added canned diced tomatoes

1 1/4 lb. cauliflower, trimmed and cut into small florets

3/4 lb. zucchini, diced

6 oz. green beans, chopped (about 1 1/2 c.)

1 medium yellow onion, chopped

3/4 c. green peas, thawed frozen or shelled fresh

2/3 c. low-sodium vegetable broth

• 1 tbsp. dried basil

1/2 tbsp. dried marjoram

• 1/2 tsp. salt

For the Cheddar dumplings:

1 1/3 c. all-purpose flour

3/4 tsp. baking powder

• 3/4 tsp. dry mustard

• 1/2 tsp. salt

3 tbsp. very cold, unsalted butter, cut into little bits

1 1/2 oz. (about 1/3 c.) mild Cheddar cheese, shredded

• 1/2 c. milk

Directions

Combine the tomatoes, cauliflower, zucchini, green beans, onion, peas, broth, basil, marjoram and salt in the slow cooker.

Cover and cook on low for 5 hours, or until the stew is beginning to meld with lots of sauce around the vegetables.

Whisk the flour, baking powder, mustard and salt in a large bowl. Cut in the butter with a pastry cutter or a fork, working the dough repeatedly through the tines until the mixture resembles coarse but dry sand.

Stir in the cheese and milk until a wet dough forms. Drop by rounded tablespoons all over the top of the stew until they are about half submerged in the stew.

Cover and cook on high for 1 hour, or until the dumplings are set and the sauce is bubbling around them.

Nutrition information per each of 6 servings:

Calories 260 Fat 9 g

Sodium 570 mg Saturated fat 5 g

Carbohydrates 37 g Calcium 180 mg

Protein 9 g Cholesterol 24 mg

Dietary fiber 5 g

Diabetic exchanges per serving: 3 vegetable, 1 ½ bread/starch, 2 fat.

Quinoa and Squash Soup

Serves 4 to 6.

Note: This recipe fits in a 4- to 5 1/2-quart slow cooker. From “The Great American Slow Cooker Book,” by Bruce Weinstein and Mark Scarbrough.

• 5 c. low-sodium chicken broth

4 c. (1 1/4 lb.) peeled, seeded and chopped butternut squash

• 1 2/3 c. coconut milk (regular or light)

• 1 medium yellow onion, chopped

• 3/4 c. white quinoa, rinsed

• 2 1/2 tsp. curry powder

• 3/4 tsp. salt

About 1/2 tsp. cayenne (adjust to taste)

Plain yogurt and minced chives for garnish

Directions

Mix the broth, squash, coconut milk, onion, quinoa, curry powder, salt and cayenne in the slow cooker. Cover and cook on low for 6 hours or until squash and quinoa are very tender.

Purée the soup, either using an immersion blender in the slow cooker, or ladle the soup in batches into a large blender, cover and process until smooth before pouring it back into the slow cooker.

Cover and cook on low for 15 minutes to heat through. Garnish with yogurt and chives, if desired.

Nutrition information per each of 6 servings:

Calories 280 Fat 16 g

Sodium 370 mg Sat. fat 12 g

Carbs 30 g Calcium 63 mg

Protein 9 g Chol 0 mg

Dietary fiber 5 g

Diabetic exchanges per serving: 2 bread/starch, ½ lean meat, 3 fat.

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