Name: Nourishing Indian Chickpea and Sweet Potato Stew
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: Indian
Ingredients: 2 teaspoons black mustard seeds; 1 1/2 teaspoons whole cumin seeds; 2 tablespoons coconut oil; 2 medium yellow onions, finely diced; 6 garlic cloves, minced; 1 1/2-inch piece fresh ginger, grated or minced; 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; Freshly cracked black pepper, to taste; 2 (15 ounce) cans of chickpeas, drained and rinsed; 2 cups water or vegetable broth; 3 cups peeled and finely diced sweet potatoes; 1 (14.5 ounce) can crushed tomatoes; 1 1/2 teaspoons kosher salt; 4 ounces Swiss chard, finely sliced into ribbons; 1 1/2 tablespoons fresh lemon juice; 1 cup fresh cilantro, roughly chopped; 1/2 cup fresh mint, finely chopped; Optional garnishes: Thinly sliced red onions, coconut yogurt; For serving: White rice or brown rice, Indian flatbread or pita bread

Description

A hearty and nourishing stew featuring chickpeas and sweet potatoes, infused with vibrant Indian spices.

Ingredients

Scale

2 teaspoons black mustard seeds
1 1/2 teaspoons whole cumin seeds
2 tablespoons coconut oil
2 medium yellow onions, finely diced
6 garlic cloves, minced
1 1/2-inch piece fresh ginger, grated or minced
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
Freshly cracked black pepper, to taste
2 (15 ounce) cans of chickpeas, drained and rinsed
2 cups water or vegetable broth
3 cups peeled and finely diced sweet potatoes
1 (14.5 ounce) can crushed tomatoes
1 1/2 teaspoons kosher salt
4 ounces Swiss chard, finely sliced into ribbons
1 1/2 tablespoons fresh lemon juice
1 cup fresh cilantro, roughly chopped
1/2 cup fresh mint, finely chopped
Optional garnishes: Thinly sliced red onions, coconut yogurt
For serving: White rice or brown rice, Indian flatbread or pita bread

Instructions

Prep Your Ingredients: Start by measuring out all your spices and chopping your ingredients.
Heat the Spices: In a large, deep nonstick frying pan or Dutch oven, heat over medium heat. Add black mustard seeds and cumin seeds; cook for 1-2 minutes until aromatic.
Sauté Onions: Add coconut oil, then the diced onions. Cook for 5-7 minutes, stirring occasionally, until softened and golden.
Aromatics: Add garlic and ginger; cook for 1-2 minutes.
Add Bay Leaves and Spices: Toss in bay leaves, garam masala, ground coriander, turmeric, chili powder, and chickpeas. Cook for 5-6 minutes.
Combine with Liquid: Pour in water or vegetable broth, then add crushed tomatoes, sweet potatoes, and salt. Bring to a gentle boil, then reduce heat and simmer for about 30 minutes.
Fold in the Greens: Add Swiss chard, cover, and cook for another 5 minutes until wilted.
Finish with Freshness: Stir in fresh cilantro and lemon juice before serving.

Notes

Use fresh, high-quality spices for the best flavor. Can be made in a slow cooker; just sauté spices first and then add everything else.

Prep Time: 20 minutes
Cook Time: 40 minutes
Category: Main Course
Method: Stovetop
Cuisine: Indian

Nutrition

Serving Size: 1 serving
Calories: 300
Sugar: 6g
Sodium: 400mg
Fat: 12g
Saturated Fat: 5g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 10g
Protein: 10g
Cholesterol: 0mg

Keywords: chickpea stew, sweet potato, Indian recipe, vegan stew, healthy meal