| Prep: 20 mins | Cook: 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 290 | 6g | 0.87g | 52g |
| sugars | fibre | protein | salt |
| 13g | 11g | 8g | 0.8g |
Why I Love American Sweet Potato and Chickpea Stew
There’s a particularly wholesome and heart-warming joy that a bowl of Sweet Potato and Chickpea Stew can bring. Just like a quiet, at-home family dinner in my mom’s Seattle kitchen, this dish has all the ingredients of a perfect comfort food recipe, while still being surprisingly healthy, hearty and flavorsome.
Seattle Summers and Sweet Potatoes
When I think of summer in Seattle, warming and grounding orange-colored sweet potatoes are not the first things that come to mind. However, this versatile root veggie perfectly fits into the American food plot, just like the sushi rolls I craft with local ingredients, drawing from my Japanese heritage. The hint of sweetness from potatoes paired with the creaminess of chickpeas makes this Sweet Potato and Chickpea Stew a real star.
A Blend of Textures
In this recipe, the soft sweet potatoes and chickpeas are perfectly complemented by the crunch of onion and the slight bite of kale, mirroring the harmonious blend of textures found in so many Japanese sushi rolls. The cayenne adds a little heat to the mix, while the fresh ginger brings a little spice and zestiness, adding a contrasting kick that stops this stew from becoming too heavy.
Healthy Comfort Food
This recipe is not just tasty; it’s a healthy comfort food option, packed with nutrients. The quinoa adds a protein punch, while the sweet potatoes and chickpeas contribute to your daily fiber intake. And let’s not forget the addition of kale, a superfood that’s packed with numerous health benefits.
This recipe was inspired by Alex Caspero, a registered dietitian and experienced recipe developer. As a Japanese American chef, I appreciate her focus on creating characters of hearty, healthy, and flavorful recipes that tap into multiple flavor profiles. There’s a certain shared appreciation for the art of balancing fresh and robust flavors that we both seem to exhibit in our recipes.
Whether I am in Seattle or Japan, this Sweet Potato and Chickpea Stew proves that comfort food can be delicious, nutritious, and cozy all at the same time. It’s a hearty bowl filled with love, and I hope it brings warmth and joy to your table, wherever that may be.
What You’ll Need
- 2 tablespoons Olive Oil
- 1 large Onion, chopped
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, freshly grated
- 1 teaspoon Cumin
- 1/4 teaspoon Cayenne Pepper
- 3 medium Sweet Potatoes, peeled and cut into 1-inch cubes
- 1 can Chickpeas, drained (15 ounces)
- 1 can Diced Tomatoes (28 ounces)
- 4 cups Vegetable Broth
- 1 cup Quinoa, uncooked
- Salt to taste
- Pepper to taste
- 2 cups Kale, de-stemmed and torn into small pieces
- Juice of 1 Lemon
Method
Step One
Begin by heating the olive oil in a large pot over medium heat. Add the chopped onion and cook until it becomes translucent. This usually takes about 5 minutes.
Step Two
Add the minced garlic, grated ginger, cumin, and cayenne pepper. Stir these together well and continue to cook for about 1-2 minutes, until the garlic is aromatic.
Step Three
Introduce the sweet potato cubes to the mix. Sauté them for around 5 minutes, until the outsides start to soften slightly.
Step Four
Now, add the drained chickpeas, diced tomatoes (with their juice), and vegetable broth. Stir everything together well.
Step Five
Let the mixture come to a boil. Once it’s boiling, add the uncooked quinoa. Then reduce the heat to a simmer.
Step Six
Cover the pot and let the stew simmer for about 20-30 minutes. This should be enough time for the sweet potatoes to fully soften and the quinoa to cook.
Step Seven
At this point, you can add salt and pepper to taste. Also, add the kale and lemon juice. Stir the stew well and let it simmer for another 3-5 minutes, until the kale is wilted.
Step Eight
Your Sweet Potato and Chickpea Stew is ready to serve. Enjoy it hot for the best taste. It might also pairs well with a side of warm, crusty bread for dipping.
