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Cook Time:30 minsAdditional Time:5 hrsTotal Time:5 hrs 30 minsServings:10Yield:10 servingsJump to Nutrition Facts
Cook Time:30 minsAdditional Time:5 hrsTotal Time:5 hrs 30 minsServings:10Yield:10 servings
Cook Time:30 mins
Cook Time:
30 mins
Additional Time:5 hrs
Additional Time:
5 hrs
Total Time:5 hrs 30 mins
Total Time:
5 hrs 30 mins
Servings:10
Servings:
10
Yield:10 servings
Yield:
10 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2tablespoonsextra-virgin olive oil2medium carrots, sliced1large white onion, sliced4clovesgarlic, minced3tablespoonschili powder2tablespoonsbalsamic vinegar1cupdry pinto beans, soaked (see Tip)1large red bell pepper, diced1 8-ounce can no-salt-added tomato sauce½cupwater2tablespoonsreduced-sodium soy sauce or tamari2tablespoonstomato paste4cupsvery thinly sliced green cabbage1medium zucchini, chopped1cupcorn, fresh or frozen (thawed)3tablespoonshoney mustard1tablespoonbrown sugar1teaspoonsalt10whole-wheat hamburger buns
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsextra-virgin olive oil
2medium carrots, sliced
1large white onion, sliced
4clovesgarlic, minced
3tablespoonschili powder
2tablespoonsbalsamic vinegar
1cupdry pinto beans, soaked (see Tip)
1large red bell pepper, diced
1 8-ounce can no-salt-added tomato sauce
½cupwater
2tablespoonsreduced-sodium soy sauce or tamari
2tablespoonstomato paste
4cupsvery thinly sliced green cabbage
1medium zucchini, chopped
1cupcorn, fresh or frozen (thawed)
3tablespoonshoney mustard
1tablespoonbrown sugar
1teaspoonsalt
10whole-wheat hamburger buns
Directions
Heat oil in a large skillet over medium-high heat. Add carrots and onion; cook, stirring occasionally, until starting to brown, about 8 minutes. Stir in garlic and chili powder; cook, stirring, until fragrant, about 15 seconds. Remove from heat; stir in vinegar and scrape up any browned bits.
Coat a 6-quart slow cooker with cooking spray. Drain and rinse the soaked beans; transfer to the slow cooker. Stir in bell pepper, tomato sauce, water, soy sauce (or tamari) and tomato paste to combine. Spread the carrot-onion mixture over the bean mixture, but don’t stir the two together. (The layer on top helps keep the beans submerged during cooking so they don’t dry out.) Cover and cook on High for 5 hours or Low for 9 hours.
Stir in cabbage, zucchini, corn, honey mustard, brown sugar and salt; cook on High for 30 minutes.
Serve the mixture on buns.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days; reheat before serving.
Equipment: 6-quart slow cooker
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Originally appeared: EatingWell Magazine, May/June 2014
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Nutrition Facts(per serving)281Calories6gFat50gCarbs11gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
