Slow cooking is a fantastic way to prepare grains and legumes, allowing them to absorb flavors and become tender while you go about your day. Whether you’re meal prepping for the week or just looking for an easy dinner idea, slow cooking is a great approach. Here are three diverse examples to get you started!
This dish is perfect for a nutritious, one-pot meal that you can enjoy for lunch or dinner. Quinoa is a great source of protein and cooks beautifully in a slow cooker, soaking up all the flavors of the vegetables and spices around it.
Start by rinsing 1 cup of quinoa under cold water to remove its natural coating. Then, add it to your slow cooker with 2 cups of vegetable broth, 1 chopped onion, 2 diced carrots, 1 chopped bell pepper, and 2 cloves of minced garlic. Season with salt, pepper, and 1 teaspoon of cumin for added flavor.
Set your slow cooker to low and let it cook for about 4 hours. The quinoa will absorb the broth and become fluffy, while the vegetables will be tender and flavorful. Serve this medley warm, topped with fresh herbs or a squeeze of lemon for a bright finish.
Notes: You can add other vegetables like zucchini or spinach based on your preference. This dish also works well as a base for grilled chicken or tofu!
This example is a fantastic base for tacos, burritos, or simply served over rice. Black beans are rich in protein and fiber, making them a filling option.
Start by rinsing and soaking 1 cup of dried black beans overnight. Drain them and add them to the slow cooker with 4 cups of water, 1 chopped onion, 2 cloves of minced garlic, 1 teaspoon of cumin, and 1 bay leaf. You can also add 1 chopped jalapeño if you like some heat!
Cook on low for 6-8 hours or until the beans are tender. Once cooked, remove the bay leaf, and you can mash some of the beans with a fork for a creamier texture or leave them whole.
Notes: Feel free to adjust the seasoning to your taste. You can even add a splash of vinegar or lime juice right before serving for a nice tangy kick!
Lentils cook beautifully in a slow cooker and can be transformed into a hearty soup that’s perfect for chilly evenings. This recipe is not only comforting but also packed with nutrients and flavor.
Begin by adding 1 cup of rinsed green or brown lentils to your slow cooker, along with 4 cups of vegetable broth, 1 chopped onion, 2 diced carrots, 2 stalks of chopped celery, and 2 cloves of minced garlic. Season with salt, pepper, 1 teaspoon of thyme, and 1 teaspoon of smoked paprika for a warm, smoky flavor.
Set your slow cooker on low and let it cook for about 6-8 hours. When it’s done, the lentils will be soft and the vegetables tender. You can blend a portion of the soup for a creamier texture or leave it chunky according to your preference.
Notes: Add in some chopped kale or spinach during the last 30 minutes of cooking for extra greens. This soup also freezes well, making it perfect for meal prep!
These examples of slow cooking grains and legumes are not only simple but also incredibly versatile. Enjoy experimenting with flavors and ingredients to make each dish your own!