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Slow Cooker Vegetable Pot Pie Stew

A lower calorie and lower carb spin on your favourite vegetable pot pie. This stew offers the same great flavours but in a gluten free, slow cooker version.

Prep Time
15 mins
Cook Time
8 hrs 15 mins
Total Time
8 hrs 45 mins
Servings: 6 Servings
Calories: 223 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 yellow onion finely chopped
  • 6 carrots peeled & diced
  • 2 lbs yellow potatoes peeled & cubed into half inch pieces
  • 1 cup frozen corn
  • 1 cup frozen peas
  • 4 cups low sodium vegetable broth
  • ½ teaspoon sea salt or to taste
  • 1 teaspoon garlic powder
  • ½ teaspoon dried sage
  • ½ teaspoon dried thyme
  • 4 tablespoon water
  • 4 tablespoon cornstarch
  • ½ cup unsweetened cashew milk or milk of choice

Instructions

Slow Cooker Instructions
    Cup of Yum
  1. Add all the ingredients except the water, corn starch and milk to your slow cooker. Cook on low for 8 hours.
  2. Switch the slow cooker to high. Then in a small bowl or jar, combine your water and corn starch and mix well. Add this mixture to your slow cooker and cook on high for 30 minutes. This will thicken your stew.
  3. Turn off your slow cooker, stir in the milk and serve.
Instant Pot Instructions
  1. Add all the ingredients except the water, corn starch and milk to your pot, and pressure cook on high pressure for 6 minutes.
  2. Meanwhile, whisk the water and cornstarch in a small bowl and set aside.
  3. When the timer completes, quick release the steam valve and open the lid once safe to do so. Switch the pot to the sauté function and pour the cornstarch slurry into the pot and sauté for 5 minutes, stirring often. Then turn off the pot, stir in the milk and enjoy.

Notes

  • The corn starch is needed to thicken your broth. If you cannot have corn starch, you may sub for all-purpose flour or brown rice flour at twice the amount. (So  8 tablespoons of flour and water for your slurry.)
  • Slow cookers vary greatly, so if you find your veggies are not getting soft enough after cooking several hours on low, switch your appliance to high for the remaining cook time.
  • For added protein, add canned white kidney beans or lentils towards the end of cooking. Or you may use blended silken tofu to replace the milk.
  • To make this dish even richer (although this will up the fat content), use canned coconut milk (light for less fat) to replace the cashew milk at the end of cooking.
  • Leftovers keep refrigerated for up to 4 days, or freeze for up to 3 months.
  • You may sub the potatoes for sweet potatoes, or do a half and half mix, if preferred.

Nutrition Information

Calories 223cal (11%) Carbohydrates 50g (17%) Protein 7g (14%) Fat 1g (2%) Saturated Fat 1g (5%) Sodium 418mg (17%) Potassium 1019mg (29%) Fiber 8g (32%) Sugar 7g (14%) Vitamin A 10376IU (208%) Vitamin C 46mg (51%) Calcium 49mg (5%) Iron 3mg (17%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 223

% Daily Value*

Calories 223cal 11%
Carbohydrates 50g 17%
Protein 7g 14%
Fat 1g 2%
Saturated Fat 1g 5%
Sodium 418mg 17%
Potassium 1019mg 22%
Fiber 8g 32%
Sugar 7g 14%
Vitamin A 10376IU 208%
Vitamin C 46mg 51%
Calcium 49mg 5%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.