Gluten and Corn-Free Crock Pot Chop Suey: Just Set and Forget It

I remember my grandmother’s chop suey – a bubbling, aromatic concoction that simmered all day, filling her little house with a sweet and savory scent that signaled comfort and love. It wasn’t fancy, but it was a staple, and every spoonful felt like a warm hug. Of course, her recipe was far from gluten-free, and definitely not corn-free, relying heavily on soy sauce and cornstarch for that signature gravy. This version, however, aims to capture the essence of that classic flavor while catering to modern dietary needs. It’s a delicious, healthy, and incredibly easy way to enjoy a comforting meal without spending hours in the kitchen.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 4-8 hours
• Total Time: 4 hours 20 minutes to 8 hours 20 minutes
• Servings: 6
• Yield: Approximately 8 cups
• Dietary Type: Gluten-Free, Corn-Free, Feingold-Suitable

Ingredients

• 2 lbs of chunky stewing beef (I like to combine pork and beef)
• ½ large yellow onion, chopped
• 2 medium celery ribs, sliced on a slight angle
• 4 ounces of fresh mung bean sprouts (you may substitute for canned, but if you are highly sensitive to corn be wary of the citric acid)
• 1 cup fresh sliced mushrooms
• 1 (8 ounce) can bamboo shoots (preservative free, only in water)
• 1 (8 ounce) can water chestnuts (preservative free, only in water)
• 2 cups dry rice
• 2 tablespoons arrowroot
• 1 (5 1/4 ounce) jar of bead unsulphured molasses (Dynasty brand or any other variety of unsulphured molasses)
• San-J organic gluten-free soy sauce

Equipment Needed

• 2 quart Crock-Pot
• Measuring cups and spoons
• Knife and cutting board
• Small saucepan

Instructions

1. Place the meat into the bottom of the crock pot. The meat will be the foundation of your chop suey, so ensure it’s evenly distributed for optimal cooking.

2. Add the jar of molasses, then fill the empty molasses jar with San-J organic gluten-free soy sauce and pour into the crock pot. This ensures you get every last bit of that rich molasses flavor. For a lower-sodium dish, consider adding less molasses and less soy sauce in equal parts.

3. Add two pints of water. This will create the base for your sauce and ensure the ingredients cook evenly.

4. Add all remaining ingredients. This includes the chopped onion, sliced celery ribs, mung bean sprouts, sliced mushrooms, bamboo shoots, and water chestnuts. Layering the ingredients ensures even distribution of flavors.

5. In a separate bowl, combine the arrowroot with a small amount of cold water. This is a crucial step: arrowroot, like cornstarch, clumps when added directly to hot liquids. Stir the powder until it dissolves into a smooth, creamy liquid. This mixture will thicken the chop suey beautifully.

6. Pour the arrowroot slurry into the crock pot. Gently stir to incorporate it into the rest of the ingredients.

7. Cover and cook on low for 6-8 hours or on high for 4-5 hours, or until the meat is tender and the vegetables are cooked through. Cooking times may vary depending on your crock pot model.

8. Uncover and unplug the crockpot when the dish is ready to be served. This will allow the chop suey to cool slightly and thicken further.

9. In a separate saucepan, prepare the rice as directed on the package. The rice will be the perfect accompaniment to the chop suey, soaking up all that delicious sauce.

10. Serve the chop suey over rice.

Expert Tips & Tricks

• Browning the meat before adding it to the crock pot will add depth of flavor to the chop suey. Just sear the meat in a pan with a little oil until browned on all sides, then transfer it to the crock pot.
• To prevent the rice from becoming mushy, rinse it thoroughly before cooking. This removes excess starch and helps the grains stay separate.
• Don’t overcook the vegetables, or they will become mushy. Test the vegetables for doneness after about 4 hours on low or 3 hours on high.
• If the chop suey is too thick, add a little more water or gluten-free broth to reach your desired consistency.
• For a spicier kick, add a dash of red pepper flakes or a tablespoon of sriracha sauce to the crock pot.
• If you are using canned bean sprouts, ensure you drain them well to remove excess liquid before adding to the crock pot.
• The quality of your soy sauce is key to the final flavor. Experiment with different brands of gluten-free soy sauce to find your favourite.
• If you don’t have access to fresh mung bean sprouts, broccoli slaw can be used as a substitute, though the taste and texture will be slightly different. Add it in the last hour of cooking to avoid overcooking.

Serving & Storage Suggestions

Serve the gluten and corn-free crock pot chop suey hot over freshly cooked rice. Garnish with a sprinkle of chopped green onions or sesame seeds for added flavor and visual appeal.

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze in individual portions for up to 2-3 months.

To reheat, microwave until heated through, or gently warm in a saucepan on the stovetop. If frozen, thaw in the refrigerator overnight before reheating. You may need to add a splash of water or broth when reheating to maintain the desired consistency.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	757.2 kcal	N/A
Calories from Fat	267 g	35%
Total Fat	29.8 g	45%
Saturated Fat	12 g	59%
Cholesterol	101.3 mg	33%
Sodium	114.1 mg	4%
Total Carbohydrate	86.6 g	28%
Dietary Fiber	3.8 g	15%
Sugars	18.5 g	73%
Protein	34.5 g	69%

Please note that these values are estimates and may vary based on specific ingredients and serving sizes.

Variations & Substitutions

• Vegetarian Chop Suey: Substitute the meat with firm tofu or tempeh, cut into bite-sized pieces. You can also add more vegetables, such as bell peppers, snow peas, or snap peas.
• Chicken or Turkey Chop Suey: Replace the beef and pork with chicken or turkey breast, cut into cubes. Adjust cooking time accordingly.
• Sweet and Sour Chop Suey: Add a can of pineapple chunks (drained) and a few tablespoons of apple cider vinegar to the crock pot for a sweet and sour twist.
• Coconut Aminos: Substitute Coconut aminos for Soy Sauce for a soy-free version.
• Cauliflower Rice: Substitute rice with cauliflower rice for a low-carb version. Add the cauliflower rice during the last 30 minutes of cooking to prevent it from becoming too mushy.

FAQs (Frequently Asked Questions)

Q: Can I use frozen vegetables in this recipe?
A: Yes, you can use frozen vegetables. Add them towards the end of the cooking time (about 1-2 hours before serving) to prevent them from becoming mushy.

Q: Can I make this recipe in a larger crock pot?
A: Yes, you can. You may need to increase the cooking time slightly, depending on the size of the crock pot.

Q: Is it necessary to use unsulphured molasses?
A: While it is recommended for its flavor, regular molasses can be used in a pinch. However, unsulphured molasses has a purer, less bitter flavor.

Q: Can I add other vegetables to this recipe?
A: Absolutely! Feel free to add other vegetables like broccoli florets, carrots, or edamame to suit your preferences.

Q: How do I thicken the chop suey if it’s not thick enough after cooking?
A: If the chop suey isn’t thick enough, mix another tablespoon of arrowroot with a little cold water and add it to the crock pot during the last 30 minutes of cooking. Stir well to incorporate.

Final Thoughts

This gluten and corn-free crock pot chop suey is a testament to the fact that comfort food can be both delicious and accommodating to dietary needs. It’s a forgiving recipe, adaptable to your preferences and available ingredients. I encourage you to give it a try, experiment with variations, and share your own creations. Pair it with a side of steamed greens or a refreshing cucumber salad for a complete and satisfying meal. I hope this recipe brings you as much comfort and joy as my grandmother’s chop suey brought to our family table. Enjoy!