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Vegetarian Chickpea and Sweet Potato Stew

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Vegetarian Chickpea and Sweet Potato Stew
  • Prep 50 min
  • Total 1 hr 25 min
  • Servings 8
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Whether you’re looking for a vegetarian recipe or just something addictively delicious to make for dinner, this coconut and tomato stew, redolent of ginger, garlic and onions and warm spices and garnished with a shower of herbs and crunchy toasted cashews, will certainly fit the bill.
By Betty Crocker Kitchens
Updated Feb 10, 2020

Ingredients

  • 1/4 cup olive oil
  • 1 cup chopped onions
  • 3 tablespoons finely chopped gingerroot
  • 5 cloves garlic, finely chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon pepper
  • 1/4 teaspoon ground red pepper (cayenne)
  • 2 cans (15 oz each) chickpeas, drained, rinsed
  • 2 cans (14 oz) unsweetened coconut milk (not cream of coconut)
  • 1 can (28 oz) Muir Glen™ organic fire roasted diced tomatoes, undrained
  • 1 lb sweet potatoes, peeled and cut into 1-inch pieces (about 3 cups)
  • 1 bag (5 oz) baby spinach
  • 1/2 cup fresh mint leaves, chopped
  • 1/2 cup fresh cilantro leaves, chopped
  • 1/2 cup chopped roasted cashews
  • 2 red Fresno or jalapeño chiles, thinly sliced, if desired

Steps

  • 1
    In 5-quart Dutch oven, heat oil over medium-high heat. Add onions, gingerroot and garlic. Cook 4 to 5 minutes, stirring frequently, until softened and beginning to brown. Add coriander, turmeric, salt, cumin, pepper and red pepper. Cook and stir 30 seconds. Add chickpeas; cook and stir 5 to 6 minutes or until chickpeas begin to brown. Add coconut milk, tomatoes and sweet potatoes; heat to boiling. Reduce heat to medium-low; cover and simmer 25 to 30 minutes, stirring occasionally, until sweet potatoes are tender. Add spinach; stir 1 to 2 minutes or until wilted.
  • 2
    Divide among serving bowls; garnish with mint, cilantro, cashews and chiles.

Tips from the Betty Crocker Kitchens

  • tip 1
    Allowing the chickpeas to brown in the spices infuses them with flavor and helps them begin to break down slightly, which gives nice body to the stew.
  • tip 2
    Make sure the spices in your pantry are no more than one year old. Old spices won’t give you the same amount of flavor as fresh spices will.
  • tip 3
    Fresno chiles can often be found in the produce section of your grocery store. Look for fresh chiles that resemble red jalapeños.
  • tip 4
    A generous garnish of fresh herbs and crunchy cashews turns an already delicious stew into a memorable bowl.
  • tip 5
    Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.

Nutrition

470 Calories, 30g Total Fat, 10g Protein, 40g Total Carbohydrate, 12g Sugars

Nutrition Facts

Serving Size: About 1 1/3 Cups
Calories
470
Calories from Fat
270
Total Fat
30g
46%
Saturated Fat
17g
86%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
600mg
25%
Potassium
800mg
23%
Total Carbohydrate
40g
13%
Dietary Fiber
8g
34%
Sugars
12g
Protein
10g
% Daily Value*:
Vitamin A
200%
200%
Vitamin C
8%
8%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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