Description
This Indian Chickpea Sweet Potato Stew is a comforting, wholesome, and flavorful vegan and gluten-free dish. Packed with aromatic Indian spices, tender chickpeas, and sweet potatoes, this stew is perfect for a healthy, hearty meal. Served with fresh herbs, coconut yogurt, and your choice of rice or bread, it offers a delightful balance of warmth and freshness in every bite.
Ingredients
Scale
Spices and Oils
- 2 teaspoons black mustard seeds*
- 1 1/2 teaspoons whole cumin seeds
- 2 tablespoons coconut oil
- 3 bay leaves
- 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**
- Generous amount of freshly cracked black pepper
Vegetables and Legumes
- 2 medium yellow onions (finely diced)
- 6 garlic cloves (minced)
- 1 1/2-inch piece fresh ginger (grated or minced)
- 2 (15-ounce) cans chickpeas, drained and rinsed (equivalent to 3 1/2 cups cooked chickpeas)
- 3 cups peeled and finely diced sweet potatoes****
- 1 (14.5-ounce) can crushed tomatoes, or half of 1 (28-ounce) can crushed tomatoes
- 4 ounces Swiss chard****, finely sliced into ribbons
Liquids and Seasonings
- 2 cups water or vegetable broth
- 1 1/2 teaspoons kosher salt
- 1 1/2 tablespoons fresh lemon juice
Garnishes and Serving
- 1 cup fresh cilantro, roughly chopped
- 1/2 cup fresh mint*****, finely chopped
- Thinly sliced red onions
- Coconut yogurt
- White rice or brown rice
- Indian flatbread or pita bread
Instructions
- Toast the seeds: Heat a large, deep nonstick frying pan or Dutch oven over medium heat. Once hot, add the black mustard seeds and cumin seeds. Stir and toss the seeds for 1-2 minutes until they start to pop and release a strong aroma without burning.
- Sauté onions: Add the coconut oil to the pan and melt it. Add the finely diced onions and cook, stirring occasionally, until they soften and turn golden, about 5 to 7 minutes.
- Add garlic and ginger: Stir in the minced garlic and grated ginger. Cook for 1-2 minutes until very fragrant, stirring frequently to avoid burning or sticking.
- Add spices and chickpeas: Add the bay leaves, garam masala, ground coriander, turmeric, red chili powder, and freshly cracked black pepper. Stir in the chickpeas to coat them evenly with the spices. Cook for 5-6 minutes, turning once midway, to allow the chickpeas to brown and become slightly crispy.
- Add liquids and vegetables: Pour in the water or vegetable broth, scraping the bottom of the pot to loosen any browned bits. Add the crushed tomatoes, diced sweet potatoes, and kosher salt. Stir well and bring to a boil. Then reduce the heat to medium-low and simmer, stirring occasionally, until the sweet potatoes are tender and the stew thickens, about 30 minutes.
- Wilt the greens: Add the sliced Swiss chard, cover the pan, and cook for an additional 5 minutes until the greens are wilted. Remove the bay leaves.
- Finish and serve: Stir in the fresh cilantro and lemon juice. Serve the stew hot, garnished with fresh mint, thinly sliced red onions, and a dollop of coconut yogurt. Accompany with white or brown rice, or Indian flatbread or pita for a complete meal.
Notes
- This stew is a hearty and filling meal perfect for a wholesome, plant-based diet.
- It is vegan, gluten-free, and made with whole, natural ingredients.
- You can substitute Swiss chard with kale if desired.
- Adjust the chili powder amount to suit your heat preference.
- To make it more protein-rich, serve with a side of cooked lentils or additional beans.
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
