Forks Over Knives

SLOW COOKER FAVORITES

RED LENTIL AND SWEET POTATO CURRY

RATATOUILLE

SPLIT PEA SOUP

SHOP SMART

When buying packaged split peas, choose a brand that includes a “use by” date on the package to ensure the peas are at their freshest.

Cassoulet

8 hours 25 minutes | Makes 10 cups

This richly flavored cassoulet uses three varieties of canned beans. Serve with a whole wheat baguette to sop up every bit of juice.

2 14.5-oz. cans no-salt-added fire-roasted diced tomatoes, undrained
2 cups low-sodium vegetable broth
1 15-oz. can no-salt-added kidney beans, rinsed and drained
1 15-oz. can no-salt-added cannellini beans, rinsed and drained
1 15-oz. can no-salt-added red beans, rinsed and drained
1 cup chopped onion
1 cup coarsely chopped carrots
½ cup chopped celery
½ cup chopped parsnips
⅔ cup red wine or low-sodium vegetable broth
6 garlic cloves, roughly chopped
2 tsp. chopped fresh thyme
1 tsp. chopped fresh rosemary
2 cups thinly sliced stemmed kale (optional)
2 Tbsp. balsamic vinegar
Sea salt and freshly ground black pepper, to taste

1. In a 5- to 6-qt. slow cooker combine the first 13 ingredients (through rosemary).

2. Cover and cook on low 8 to 9 hours (or high 4 to 4½ hours). Stir in kale (if using) the last 30 minutes of cooking. Before serving, stir in vinegar and season with salt and pepper. Sprinkle with additional fresh thyme or rosemary.

Red Lentil and Sweet Potato Curry

9 hours 20 minutes | Makes 11 cups

A sprinkling of fresh cilantro and a squeeze of lime juice just before serving add bright, lively flavor to this rich stew.

1 32-oz. container low-sodium vegetable broth
4½ cups 1-inch cubes peeled sweet potatoes
1½ cups dry red lentils
1 14.5-oz. can no-salt-added diced tomatoes, undrained
1 cup chopped onion
¾ cup chopped green bell pepper
2 Tbsp. no-salt-added tomato paste
3 cloves garlic, minced
2 tsp. grated fresh ginger
2 tsp. curry powder
1 tsp. ground cumin
1 tsp. ground coriander
½ tsp. crushed red pepper
½ cup chopped fresh cilantro
Sea salt and freshly ground black pepper, to taste
Hot cooked couscous, quinoa, or brown rice (optional)
Lime wedges

1. In a 5- to 6-qt. slow cooker combine vegetable broth and 2 cups water. Add the next 12 ingredients (through crushed red pepper); stir to combine.

2. Cover and cook on low 9 to 10 hours (or high 4½ to 5 hours). Stir in ¼ cup of the cilantro. Season with salt and black pepper. If desired, serve stew with couscous, quinoa, or brown rice. Top with remaining ¼ cup cilantro and serve with lime wedges.

Ratatouille

5 hours 20 minutes | Makes 6 cups

While it is not necessary, a quick stir halfway through cooking ensures the vegetables stay evenly moist.

1 medium eggplant, unpeeled, cubed (6 cups)
2 medium zucchini or yellow squash, coarsely chopped (3 cups)
4 roma tomatoes, cored and coarsely chopped (1 cup)
2 8-oz. cans no-salt-added tomato sauce
1½ cups chopped red bell pepper
1 cup chopped onion
4 garlic cloves, halved
⅛ tsp. cayenne pepper
¼ cup chopped fresh basil
Sea salt and freshly ground black pepper, to taste
4 cups cooked wheat berries (2 cups dry)
Lemon wedges

1. In a 5- to 6-qt. slow cooker combine the first eight ingredients (through cayenne pepper).

2. Cover and cook on low 5 to 6 hours (or high 2½ to 3 hours). Stir in half of the basil. Season with salt and black pepper. Serve with cooked wheat berries. Sprinkle with the remaining basil and serve with lemon wedges.

Split Pea Soup

8 hours 20 minutes | Makes 9 cups

Smoked paprika gives this soup its classic smoky flavor that traditionally would come from a ham bone.

1 32-oz. container low-sodium vegetable broth
16 oz. dry green split peas, rinsed and drained
1 cup chopped onion
1 cup chopped carrots
1 medium fennel bulb, cored and chopped
½ cup chopped celery
1½ tsp. smoked paprika
½ tsp. crushed red pepper
1 Tbsp. red wine vinegar
Sea salt and freshly ground black pepper, to taste

1. In a 5- to 6-qt. slow cooker combine vegetable broth and 3 cups water. Add the next seven ingredients (through crushed red pepper); mix well.

2. Cover and cook on low 8 to 10 hours (or high 4 to 5 hours). Stir in vinegar. Season with salt and black pepper.