Healthy Meatless Recipes

*Barley Risotto with Fennel*

"This easy alternative to a traditional stove top risotto uses healthy whole grains and is seasoned with Parmesan cheese, lemon zest and oil-cured olives.  A slow cooker lets you cook a creamy risotto without all the constant stirring.

INGREDIENTS

2 tbs crushed fennel seeds

1 large fennel bulb, cored & finely diced plus 2tbs chopped fronds

1 cup pearl barley

1 small carrot, finely chopped

1 large shallot, finely chopped

2 garlic cloves, minced

4 cups chicken broth

1 1/2 cups water

1/3 cup dry white wine

2 cups frozen French-cut green beans

1/2 cup Parmesan cheese, grated

1/3 cup pitted black olives, chopped

1 tbs fresh grated lemon zest

Fresh Cracked pepper, to taste

PREPARATION

1. Coat a 4-quart slow cooker with non-stick spray.  Combine fennel seeds, diced fennel, barley, carrot, shallot and garlic in slow cooker.  Add broth, 1-cup water and wine.  Stir to combine.  Cook for 3 1/2 hours on low until risotto is thick & creamy.

2. Before serving, cook green beans according to pkg instructions and drain.  Turn off cooker and green beans, Parmesan, olives, zest & pepper...stir.  Serve sprinkled with chopped fennel fronds.

*Black Bean-Mushroom Chili*

Another great Slow Cooker Recipe:

Serves 10



INGREDIENTS

1 lb dried black beans (2 1/2 cups), rinsed

1 tbs extra-virgin olive oil

1/4 cup mustard seeds

3 tbs chili powder

2 tsp cumin seeds

1/2 tsp cardamom

2 medium onions, chopped

1 lb mushrooms, sliced

5 tomatillos, husked, rinsed and chopped

1/4 cup water

5 1/2 cups vegetable broth

1 8-oz can tomato paste

2 chipotle peppers in adobo sauce, chopped

1 1/4 cups pepper-jack cheese, grated

1/2 cup fresh cilantro, chopped

PREPARATION

1. Soak beans overnight in 2-quarts water.  Drain & discard liquid.

2. Combine oil, mustard seeds, chili powder, cumin & cardamom in a 5-quart dutch oven.  place over high heat and stir until spices sizzle.  Add onions, mushrooms, tomatillos and water.  Cover and cook, stirring occasionally, until vegs are juice, 5-7 minutes.  Uncover and stir often until juices evaporate and veg is browned lightly.  Add broth, paste & chipotles, stir to combine.

3. Place beans in slow cooker.  Add vegetable mixture.  Put lis on and cook on high for 5-8 hours or until beans are creamy.

4. Serve topped with cheese, sour cream and a sprinkling of cilantro.