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Vegetarian Chickpea and Sweet Potato Stew

vegetarian chickpea and sweet potato stew
Vegetarian Chickpea and Sweet Potato Stew
  • Prep 50 min
  • Total 1 hr 25 min
  • Servings 8

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. MORE+ LESS-

Updated October 17, 2019

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

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  • 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.

Expert Tips

  • 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.
  • 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.
  • Fresno chiles can often be found in the produce section of your grocery store. Look for fresh chiles that resemble red jalapeños.
  • A generous garnish of fresh herbs and crunchy cashews turns an already delicious stew into a memorable bowl.
  • Cooking Vegetarian? Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.

Nutrition Information

Nutrition Facts

Serving Size: About 1 1/3 Cups
Calories
470
Calories from Fat
270
% Daily Value
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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