Slow cooked satay beans and root vegetables

Jacqueline Alwill

Brown Paper Nutrition

It’s WHOLE GRAIN WEEK soooooo it’s definitely the right time to give you guys more of my fave slow cooker recipes which incorporate beautiful WHOLE GRAINS with heeeeeeaps of vegetables and legumes and this one is a winner! I know EVERYONE will love it, my 9 year old wanted to eat it straight from the pot! Whole grains are a fab way to incorporate more energy sustaining carbohydrate into your diet, with the added boost of fibre to feed the beneficial bacteria in your gut and a WHOLE stack of vitamins and minerals too. Have ingredients such as brown rice, quinoa, buckwheat, tins of legumes such as butterbeans and lentils  plus some veggies on your shopping list to throw into a pot and you’ll have a super scrumptious, easy and nourishing meal in one.


Serves 4

Gluten free : Dairy Free : Vegan

2 tablespoons coconut oil

1 medium (150g) brown onion, peeled and diced

1/2 bunch coriander, leaves picked, stalks finely chopped

4 cloves garlic, peeled and chopped

3 medium (390g) carrots, sliced on the round

2/3 cup (100g) buckwheat groats, rinsed

1kg jap or kent pumpkin, cut into 6-7cm chunks

400g tin butterbeans, rinsed and drained

400g tin brown lentils, rinsed and drained

400ml coconut milk

550ml water

1/2 teaspoon ground turmeric

1/4 cup unsalted peanuts

1/4 cup raw cashews

3 tablespoons tamari or gluten free soy sauce

sea salt and black pepper

Optional: chilli

To serve: wholegrain rice

Preheat oven to 160C. Heat a large casserole dish on medium heat, add coconut oil, onion, coriander stalks, garlic, and carrot and cook, covered for 6 minutes.  Add buckwheat, pumpkin, butterbeans, brown lentils, coconut milk, water, ground turmeric, peanuts, cashews, tamari and season with sea salt and black pepper. Place in oven to cook for 2 hours, serve topped with coriander leaves and wholegrain rice.

This is a partnered post with Grains and Legumes Nutrition Council, all thoughts and opinions expressed are the authors own.

#wholegrainweek #wholegrainchallenge #lookforthewholegrain