PREP: 20 minutes COOK: 41⁄2 to 5 hours (low) or 2 to 21⁄2 hours (high) + 10 minutes (high) MAKES 6 servings
4 cups vegetable broth
3 cups frozen shelled sweet soybeans (edamame)
2 medium sweet potatoes, peeled and cut into 1-inch pieces (3 cups)
11⁄2 cups thinly sliced carrots (3 medium)
3 cloves garlic, minced
11⁄2 teaspoons curry powder
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground ginger
3 cups uncooked instant brown rice
3⁄4 cup unsweetened light coconut milk
3 tablespoons snipped fresh cilantro
1⁄3 cup chopped cashews
1 In a 31⁄2 – or 4-quart slow cooker combine broth, edamame, sweet potatoes, carrots, garlic, curry powder, cumin, and ginger.
2 Cover and cook on low-heat setting for 41⁄2 to 5 hours or on high-heat setting for 2 to 21⁄2 hours.
3 If using low-heat setting, turn to high-heat setting. Stir in uncooked rice. Cover and cook for 10 to 15 minutes more or until rice is tender and most of the liquid is absorbed. Stir in coconut milk and cilantro. Sprinkle each serving with cashews.
PER SERVING: 364 cal., 11 g total fat (2 g sat. fat), 0 mg chol., 697 mg sodium, 53 g carb., 9 g fiber, 15 g pro.
Fresh herbs don’t hold up well in the slow cooker. Add them at the end of cooking or right before serving. Most dried herbs and spices will be fine in a slow cooker. As a general rule you can swap 1 teaspoon of dried herbs for 1 tablespoon of fresh.