Creamy Chickpea and Sweet Potato Stew

Prep Time 15 mins

Cook Time 40 mins

Total Time 55 mins

Cooking Method: Sauteing, Simmering

Cuisine: African, Indian, Thai, Turkish

Courses: Dinner, Lunch

Difficulty: Beginner

Servings: 6

Calories: 350

Description

This spicy chickpea and sweet potato stew is a nutrient-dense plant-based meal that combines tender sweet potatoes, protein-rich chickpeas, and a blend of warming spices for a deeply satisfying dish.

Ingredients

For the Stew Base

2 tablespoons of olive oil
1 large yellow onion, finely chopped
4 cloves of garlic, minced
1 inch piece of fresh ginger, grated
2 teaspoons of ground cumin
2 teaspoons of smoked paprika
1 teaspoon of ground turmeric
1/2 teaspoon of cayenne pepper (adjust to taste)
1 teaspoon of ground coriander
1/2 teaspoon of cinnamon

For the Main Ingredients

2 large sweet potatoes, peeled and diced into 1-inch cubes
3 cans (15 oz each) of chickpeas, drained and rinsed (or about 3 cups cooked chickpeas)
1 can (14.5 oz) of diced tomatoes (fire-roasted for extra flavor if available)
3 cups of low sodium vegetable broth
1 can (14 oz) of coconut milk (full-fat for creaminess or light for fewer calories)
1 cup of spinach or kale, roughly chopped

For the Finishing Touches

2 tablespoons of fresh lemon juice
Salt and black pepper to taste
Fresh cilantro, chopped (for garnish)
A dollop of vegan yogurt or coconut cream (optional)

Cooking Instructions

1
Prepare Your Ingredients
- Begin by peeling and dicing the sweet potatoes into roughly 1-inch cubes.
- Rinse and drain the chickpeas if using canned ones.
- Finely chop the yellow onion, mince the garlic, and grate the ginger.
- Open the diced tomatoes and measure out your vegetable broth and coconut milk.
2
Sauté the Aromatics
- In a large, heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat.
- Add the chopped onion and sauté until soft and translucent (about 5-7 minutes).
- Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
3
Build the Spice Base
- Sprinkle in the ground cumin, smoked paprika, turmeric, cayenne pepper, ground coriander, and cinnamon.
- Stir continuously for 1-2 minutes to toast the spices gently, allowing their aromas to bloom and infuse the oil.
- This step is key to developing the depth of flavor in your stew.
4
Add the Sweet Potatoes and Chickpeas
- Toss the diced sweet potatoes into the pot, stirring to coat them in the spiced onion mixture.
- Add the chickpeas and mix well to ensure every piece is touched by the aromatic blend.
5
Incorporate the Liquids
- Pour in the diced tomatoes (with their juices), vegetable broth, and coconut milk.
- Stir everything together, then bring the mixture to a gentle simmer.
- Season lightly with salt and black pepper at this stage.
6
Simmer to Perfection
- Lower the heat and allow the stew to simmer for about 25-30 minutes, or until the sweet potatoes are tender.
- Stir occasionally to prevent sticking and ensure even cooking.
- For a thicker stew, you can let it simmer uncovered for the last 10 minutes.
7
Finish with Greens and Citrus
- Stir in the spinach or kale and let it wilt into the stew for the last 3-5 minutes.
- Just before serving, squeeze in the fresh lemon juice to brighten the flavors.
- Taste and adjust seasoning if necessary, adding a bit more salt, pepper, or cayenne pepper for extra heat.
8
Garnish and Serve
- Ladle the chickpea sweet potato stew into bowls.
- Garnish with chopped cilantro and, if desired, a dollop of vegan yogurt or coconut cream.
- Serve with warm crusty bread, over rice, or enjoy as a standalone chickpea soup.

Nutrition Facts

Servings 6

Serving Size 1 bowl

Amount Per Serving
Calories 350kcal

% Daily Value *
Total Fat 12g19%
Saturated Fat 7g35%
Sodium 420mg18%
Potassium 650mg19%
Total Carbohydrate 40g14%
Dietary Fiber 10g40%
Sugars 8g
Protein 12g24%

Vitamin A 9000 IU
Vitamin C 25 mg
Calcium 80 mg
Iron 4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Ensure sweet potatoes are cut into uniform cubes for even cooking.
Monitor spice levels, taste and adjust spices to suit your heat preference.
Don’t overcook the sweet potatoes, they should be tender but not mushy.
For extra smokiness, add a dash of liquid smoke or chipotle powder.
Prevent the stew from sticking to the bottom of the pot by stirring regularly.
Add the greens and lemon juice at the end to maintain their vibrant flavor and texture.