Chickpea Stew with Sweet Potatoes
This hearty and nutritious stew features warming spices, sweet potatoes, anda lot of plant-based protein!
Servings: 5 servings
Calories: 377kcal
Equipment
- 1 4-quart (or larger) Dutch oven or stock pot
Ingredients
- 1 medium sweet potato see note #1
- 1 tablespoon olive oil or cooking oil of choice
- 1 small sweet yellow onion diced
- 2 whole carrots peeled and roughly chopped
- ½ teaspoon kosher salt adjust to taste
- 3 cups chopped kale (about 3 ounces) see note #2
- ½ inch ginger grated (see note #3)
- 3 cloves garlic grated
- 2 teaspoons ras el hanout see note #4
- 1 teasoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 2 (15-ounce) cans chickpeas drained and rinsed; yields ~3 cups chickpeas
- 14.5 ounce can petite diced tomatoes
- 3 ½ cups vegetable broth see note #5
- ⅓ cup tahini see note #6
- chopped cilantro for serving
Instructions
- Clean and dice the sweet potato into roughly ¾-inch pieces. I leave the sweet potato skin on but you can remove it if you prefer, just note that the sweet potato will break down more easily.
- Heat a Dutch oven or pot over medium heat. Drizzle with enough oil to coat. Once hot, add the onion, carrots, and salt. Saute until the onion is golden, stirring occassionally, about 8 to 10 minutes.
- Stir in the kale, ginger, and garlic. Continue cooking until the kale is wilted and the ginger and garlic are golden, about 2 minutes.
- Stir in the ras al hanout and cumin, toasting while stirring frequently to bloom the spices, about 30 seconds. Stir in the garlic powder, onion powder, sweet potato, chickpeas, tomatoes with juices, and vegetable broth.
- Cover with a lid and bring to a boil over high heat. Once boiling, remove the lid and boil until the sweet potatoes are tender enough to be easily pierced with a fork, about 10-15 minutes.
- Remove from the heat. In a small bowl, whisk together ⅓ cup soup broth and the ⅓ cup tahini until mostly smooth. Return to the stew, stirring until well distributed. Taste for seasonings and enjoy!
Notes
- Sweet potato: Choose orange-fleshed/red-skinned sweet potato, commonly called Garnet or Jewel varieties.
- Kale: The kale is optional. Spinach also works, but I recommend adding it after boiling as it will wilt into the stew very quickly.
- Grating: This turns the ginger and garlic into a paste and allows it to distribute more evenly throughout the soup. I use the small holes on a box grater or this microplane. If these tools aren't available, mincing the garlic and ginger is just fine.
- Ras el hanout: This is a Moroccan spice blend that typically includes cinnamon, cardamom, and other warming seasonings. If unable to find it at your grocery store, an equal amount of garam masala or curry powder can be used for a roughly similar result.
- Broth: This is a thick stew/soup. For a brothier result, add 4 cups or more of broth.
- Tahini: Adds creaminess, depth, and nuttiness. An equal amount of peanut butter works but will add a sweeter, more noticeable flavor.
Nutrition
Calories: 377kcal | Carbohydrates: 50g | Protein: 15g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Sodium: 305mg | Potassium: 808mg | Fiber: 13g | Sugar: 11g | Vitamin A: 11888IU | Vitamin C: 57mg | Calcium: 253mg | Iron: 5mg
