All right, I admit it, this isn’t what the French would possibly recognize as a vegetable ragout. But “Vegetable Ragout in the Slow Cooker” sounds nicer than vegetable stew, doesn’t it? And so easy! Scrape everything into a slow-cooker, turn it on, and go do something fun while it slowly cooks. Another wonderful dish from the Mediterranean.
What makes this special for folks with PD? Ah, that’s the best part. An incredible amount of both soluble and insoluble fiber, to help with blood glucose control and benefit the gut microbiome, the heart, and the colon. Heart-supportive fat from olive oil — and avocado, if you happen to have one just lying around. The rice and beans together provide complete protein. Garlic strengthens the immune system. Any leftovers freeze well, for another easy meal.
And all this while the slow cooker did the work for you!
Vegetable Ragout in the Slow Cooker
30 ounce can whole tomatoes, or 2 15-ounce cans whole tomatoes
1 cup long-grain brown rice, uncooked
15 ounce can black beans, drained and rinsed
1 large onion, chopped
1 celery rib, sliced
2 tablespoons minced garlic
1/4 cup parsley, minced
4 cups low-sodium chicken broth, or vegetable stock if you are vegetarian
2 bay leaves
8 ounces Swiss Chard, collards, or kale, including stems, roughly chopped
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper, or to taste
1 cup water (up to 2 cups)
Garnish: Diced avocado, optional
1. Empty tomatoes into a 4 to 6 quart slow cooker. With your hands, break them up slightly. Add rice and stir well.
2. Add beans, onion, celery, garlic, parsley, broth, bay leaves, 1 cup water, chard, olive oil, salt and pepper, stirring well. Stir in 1 cup water.
3. Cover and cook on LOW for 6 hours, adding another cup of water if needed. Cook another 1-2 hours till rice is cooked through and chard is tender.
As always, be sure to check out Nutrition U Can Live With for more delicious and healthy recipes geared towards those with Parkinson’s Disease!
Per Serving (excluding garnish): 282 Calories; 8g Fat (22.6% calories from fat); 16g Protein; 45g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 724mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 Fat.
Tags: Quick-Fix, Easy-Fix, Healthy Brain, Healthy Heart, Healthy Bones, Easy-chew, High Fiber, Gluten-free, Dairy-free