Description
This Indian Chickpea Sweet Potato Stew is a hearty, vegan, and gluten-free dish packed with warm spices, tender sweet potatoes, and protein-rich chickpeas. Simmered in a flavorful tomato base with aromatic mustard and cumin seeds, garlic, and ginger, it offers comforting, wholesome nutrition perfect for any meal.
Ingredients
Scale
Spices and Oils
- 2 teaspoons black mustard seeds
- 1 1/2 teaspoons whole cumin seeds
- 2 tablespoons coconut oil
- 1 tablespoon garam masala
- 2 teaspoons ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon Indian red chili powder or 1/4 teaspoon cayenne pepper
- Freshly cracked black pepper, generous amount
- 3 bay leaves
Aromatics
- 2 medium yellow onions, finely diced
- 6 garlic cloves, minced
- 1 1/2-inch piece fresh ginger, grated or minced
Main Ingredients
- 2 (15-ounce) cans chickpeas, drained and rinsed (about 3 1/2 cups cooked chickpeas)
- 3 cups peeled and finely diced sweet potatoes
- 1 (14.5-ounce) can crushed tomatoes or half of one (28-ounce) can crushed tomatoes
- 2 cups water or vegetable broth
- 1 1/2 teaspoons kosher salt
Greens and Herbs
- 4 ounces Swiss chard, finely sliced into ribbons
- 1 cup fresh cilantro, roughly chopped
- 1/2 cup fresh mint, finely chopped
Finishing and Serving
- 1 1/2 tablespoons fresh lemon juice
- Thinly sliced red onions
- Coconut yogurt
- White rice or brown rice
- Indian flatbread or pita bread
Instructions
- Toast Spices: Heat a large, deep nonstick frying pan or Dutch oven over medium heat. Add black mustard seeds and cumin seeds. Stir occasionally for 1-2 minutes until seeds jump and emit a fragrant aroma without burning.
- Sauté Onions: Add coconut oil to the pan and let it melt. Add finely diced onions and cook, stirring occasionally, until soft and golden, about 5 to 7 minutes.
- Add Garlic and Ginger: Stir in minced garlic and grated ginger. Cook for 1-2 minutes until aromatic, stirring constantly to prevent burning.
- Add Bay Leaves and Spices with Chickpeas: Add bay leaves and ground spices (garam masala, coriander, turmeric, chili powder, black pepper). Stir in chickpeas to coat with spices. Cook for 5-6 minutes, turning only once midway to develop slight browning and crispiness.
- Combine Liquids and Sweet Potatoes: Pour in water or vegetable broth, stirring to deglaze and lift browned bits from the pan. Add crushed tomatoes, diced sweet potatoes, and kosher salt. Stir well and bring to a boil.
- Simmer Stew: Reduce heat to medium-low. Simmer uncovered, stirring occasionally, for 30 minutes or until sweet potatoes are tender and stew thickens.
- Add Greens: Stir in Swiss chard (or kale if preferred), cover the pan, and cook for 5 more minutes until greens are wilted. Remove bay leaves.
- Finish and Serve: Stir in chopped cilantro and fresh lemon juice. Serve stew topped with fresh mint, sliced red onions, and a dollop of coconut yogurt. Accompany with white or brown rice and Indian flatbread or pita bread.
Notes
- This stew is a wholesome, comforting meal packed with nutrients, making it an ideal healthy comfort food option.
- It is vegan and gluten-free, suitable for those following plant-based and gluten-free diets.
- Adjust spice levels by varying the amount of chili powder or cayenne pepper to suit your heat preference.
- Swiss chard can be substituted with kale or spinach if unavailable.
- Serve with rice or Indian flatbreads for a complete meal experience.
Nutrition
- Serving Size: 1 serving
- Calories: 431 kcal
- Sugar: 12 g
- Sodium: 945 mg
- Fat: 13 g
- Saturated Fat: 6 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 69 g
- Fiber: 18 g
- Protein: 16 g
- Cholesterol: 0 mg
