Indian Chickpea Sweet Potato Stew ((Video)— Rainbow Plant Life
Indian Chickpea Sweet Potato Stew ((Video)— Rainbow Plant Life
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • servings:
  • 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
    • Ground spices
    • 1 tablespoon garam masala
    • 2 teaspoons ground coriander
    • 1 teaspoon ground turmeric
    • ½ teaspoon Indian red chili powder or 1⁄4 teaspoon cayenne pepper**
    • A generous amount of freshly cracked black pepper
    • 2 (15-ounce) cans of chickpeas, drained and rinsed (equivalent to 3 1/2 cups cooked chickpeas)
    • 2 cups water or vegetable broth
    • 3 cups peeled and finely diced sweet potatoes****
    • 1 (14.5-ounce) can crushed tomatoes, or half of 1 (28-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
    • Garnishes (optional but recommended)
    • Thinly sliced red onions
    • Coconut yogurt
    • For serving
    • White rice or brown rice
    • Indian flatbread or pita bread
    • Recipe Notes
    • * If you can’t find black mustard seeds, feel free to substitute brown mustard seeds - they’re a bit less spicy.
    • ** Omit for a mild version.
    • *** This is equivalent to 3 medium or 2 large sweet potatoes. Make sure to finely dice the sweet potatoes - otherwise, they won’t fully cook through in the stew (or you’ll need to cook the stew longer). To see what size I dice them, be sure to watch the video starting around the 05:00 mark.
    • **** You can use other greens, such as kale or spinach. Spinach will cook very quickly and won’t need as much time.
    • ***** The fresh mint adds a really nice cooling complement to the spiciness of the stew.

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 984 % Daily Value *
    • Total Fat: 34 g 52.37%
    • Saturated Fat: 23 g 115.4%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 4491 mg 187.14%
    • Calcium: 409 mg 40.88%
    • Potassium: 3689 mg 105.39%
    • Magnesium: 0 mg 0%
    • Iron: 15 mg 80.67%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 159 g %
    • Dietary Fiber: 25 g 98.72%
    • Sugar: 34 g
    • Protein: 24 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 238.41%
    • Vitamin C 271.17%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch7
    • Exchange - Vegetables11
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total7 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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