Indian Chickpea Sweet Potato Stew (Vegan, Gluten-Free)
User Reviews
4.9
Indian Chickpea Sweet Potato Stew (Vegan, Gluten-Free)
Description
Indian Chickpea Sweet Potato Stew starts by toasting black mustard seeds and cumin seeds in oil to release their aroma, followed by sautéing onions until soft and golden. Garlic and ginger add additional fragrance before ground spices and bay leaves are incorporated to build depth. Chickpeas are added and lightly browned to enhance texture.
The stew then simmers with diced sweet potatoes, crushed tomatoes, water or broth, and salt, allowing the ingredients to meld and the sweet potatoes to cook through. Swiss chard ribbons stir in near the end for freshness and color, while a final splash of lemon juice brightens the savory, spiced broth. Fresh cilantro and mint add a cooling contrast to the stew's warmth.
This dish is served traditionally with white or brown rice or paired with Indian flatbread or pita. The finely diced sweet potatoes ensure even cooking and absorption of flavors. Substitutions can be made in greens depending on availability, and the fresh mint balances the heat from the spices. The recipe creates a satisfying stew with a complex spice profile and hearty vegetable components.
Ingredients
- 2 teaspoons mustard seed black
- 1 1 cumin seed whole, 1/2 teaspoon
- 2 tablespoons coconut oil
- 2 yellow onion finely diced, medium
- 6 garlic minced, cloves
- 1 1 ginger grated or minced, fresh, 1/2 inch piece
- 3 bay leaf
Ground spices
- 1 tablespoon garam masala
- 2 teaspoons ground coriander
- 1 teaspoon Turmeric ground
- ½ teaspoon red chili powder Indian or 1/4 teaspoon cayenne pepper
- black pepper freshly cracked, generous amount
- 2 chickpeas 15-ounce can, drained and rinsed (about 3 1/2 cups cooked
- 2 cups water or vegetable broth
- 3 cups sweet potato peeled and finely diced
- 1 crushed tomato 14.5-ounce can or half of 28-ounce can
- 1 1/2 kosher salt specified quantity teaspoons
- 4 ounces swiss chard finely sliced into ribbons
- 1 1/2 lemon juice fresh, specified tablespoons
- 1 cup cilantro roughly chopped, fresh
- 1/2 cup mint finely chopped, fresh
Garnishes (optional but recommended)
- red onion thinly sliced
- coconut yogurt
For serving
- white rice or brown rice
- Indian flatbread or pita bread
Instructions
- Heat a large, deep nonstick frying pan or a Dutch oven over medium heat. Once hot, add the black mustard seeds and cumin seeds. Stir occasionally and toss the seeds around for 1-2 minutes, or until they start to jump in the pan and smell very aromatic but not burning.
- Add the coconut oil and once it’s melted, add the diced onions. Cook, stirring occasionally, until the onions are softened and start to turn golden, 5 to 7 minutes.
- Add the garlic and ginger and cook for 1-2 minutes until very aromatic, stirring frequently to prevent burning and sticking.
- Add the bay leaves and ground spices, and then add the chickpeas and stir them around to coat around in the spices. Allow them to cook for 5-6 minutes, turning only once after a few minutes, to allow them to get a bit browned and crispy.
- Pour in the water, stirring around to scrape up any browned bits on the bottom of the pot. Pour in the crushed tomatoes, diced sweet potatoes, crushed tomatoes, and salt. Stir well and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for 30 minutes, or until the sweet potatoes are tender and the stew has thickened.
- Add the chard (or kale) and cover the pan. Cook for 5 more minutes until wilted. Remove bay leaves.
- Stir in cilantro and lemon juice. Serve with fresh mint, sliced red onion, and coconut yogurt.
Notes
- If black mustard seeds are unavailable, brown mustard seeds can be used as a milder substitute.
- Red chili powder or cayenne pepper can be omitted for a mild stew.
- Using finely diced sweet potatoes is important for thorough cooking; typical quantity equals about 3 medium or 2 large sweet potatoes.
- Other greens like kale or spinach can replace Swiss chard; spinach cooks faster and needs less time.
- The fresh mint garnish adds a cooling balance to the stew's spice level.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 431 kcal
% Daily Value*
| Calories | 431kcal | 22% |
| Carbohydrates | 69g | 23% |
| Protein | 16g | 32% |
| Fat | 13g | 20% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 945mg | 39% |
| Potassium | 1285mg | 27% |
| Fiber | 18g | 72% |
| Sugar | 12g | 24% |
| Vitamin A | 16779IU | 336% |
| Vitamin C | 32mg | 36% |
| Calcium | 222mg | 22% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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