This sweet potato and chickpea stew is packed with simple nutritious ingredients and loaded with warming spices. It's easy to make and naturally vegan and gluten-free. Serve on its own or with a dollop of rice.
Why I love this recipe
This vegetarian sweet potato and chickpea stew is the perfect cozy comfort food. It's a flavor-packed meal that hits the spot on those chilly nights.
This nutrient packed curry dish is filled with vitamins, minerals and fiber. The sweet potatoes are loaded with immune-boosting vitamins A, B and C. Chickpeas are filled with iron, protein and calcium and the curry powder adds potent anti-inflammatory properties to this quick and easy soup recipe.
Serve it with a fluffy pile of rice or with a side of crunchy kale salad with spicy peanut vinaigrette. You also may want to try my spicy red lentil soup if you like a big bowlful of heartiness.
Noteworthy ingredients
- Sweet potatoes add structure, heartiness and a subtle sweet balance to the soup. You can substitute butternut squash in its place for less sweetness.
- Chickpeas give a boost of plant-based protein.
- Curry powder has potent anti-inflammatory properties and adds a warming depth to the flavors.
- Coconut milk gives the soup a nice creaminess. You can swap for coconut cream if you like it more creamy.
- Green peas are rich in protein and fiber which help support blood sugar.
- Grape tomatoes add a nice texture and pop of color.
- Onions or shallots work perfectly to build on flavor.
- Filtered water works great because there are many other flavors already building in the soup. Go ahead and swap for a healthful broth if you have some on hand.
- Lemon juice will brighten the soup. Make sure to add it to the end just before serving.
See recipe card for all ingredients and quantities.
Instructions
In a large pot over medium high heat, splash in the olive oil and add the onions. Cook, stirring until the onions have softened, about 3-5 minutes.
Sprinkle in the curry powder and stir until fragrant, about 30 seconds. Careful not to burn.
Add the sweet potatoes, chickpeas, water or broth and sea salt. Bring soup to a slow simmer and allow the flavors to blend and the sweet potatoes to soften, stirring occasionally. About 20 minutes.
Pour in the coconut milk, peas and tomatoes. Continue to cook until soup is heated through, about 5 minutes.
Add a splash of lemon juice and garnish with a sprinkle of fresh cilantro.
FAQs
Pump up the spices by adding a ¼ teaspoon of cayenne pepper with the curry powder. You can also add crushed red chili flakes or fresh chili or jalapeño slices to the finished dish.
Adding less filtered water (about 1 cup less) will leave you with a stew consistency. You can also cook the sweet potatoes longer so that they will break down and melt into the stew (about 10 minutes longer).
Toss in a handful or two of baby spinach, chopped kale or Swiss chard. Add this at the very end of cooking so they wilt but don't completely break down.
Storage
The soup can be stored in an airtight container, preferably glass, in the fridge for up to 4 days. It will also freeze well for up to 3 months.
PrintRecipe
Sweet Potato Chickpea Stew
- Total Time: 45 minutes
- Yield: 6-8 servings 1x
- Diet: Gluten Free
Description
This sweet potato and chickpea soup is packed with simple nutritious ingredients and loaded with warming spices. It's easy to make and naturally vegan and gluten-free. Serve on its own or with a dollop of rice.
Ingredients
- 2 tablespoon extra virgin olive oil
- 1 large onion (or two medium shallots), chopped
- 2 tablespoons curry powder
- 2 large sweet potatoes, peeled and chopped in 1-inch dice (about 400 grams)
- 1 19-ounce can of chickpeas, drained and rinsed
- 4 cups (1 litre) filtered water or vegetable broth
- 1 teaspoon fine sea salt
- 1 14-ounce can coconut milk, full fat
- 2 cups (280 grams) fresh or frozen green peas
- 1 pint (300 grams) of grape tomatoes, halved, or 15-ounce can of diced tomatoes
- Juice of 1 lemon
- Handful of fresh cilantro for garnish
Instructions
- In a large pot over medium high heat, splash in the olive oil and add the onions. Cook, stirring until the onions have softened, about 3-5 minutes.
- Sprinkle in the curry powder and stir until fragrant, about 30 seconds. Careful not to burn.
- Add the sweet potatoes, chickpeas, filtered water and sea salt. Bring soup to a slow simmer and allow the flavors to blend and the sweet potatoes to soften, stirring occasionally. About 20 minutes.
- Pour in the coconut milk, peas and tomatoes. Continue to cook until soup is heated through, about 5 minutes.
- Add a splash of lemon juice and garnish with a sprinkle of fresh cilantro.
Notes
The soup can be stored in an airtight container, preferably glass, in the fridge for up to 4 days. It will also freeze well for up to 3 months.
Pump up the spices by adding a ¼ teaspoon of cayenne pepper with the curry powder. You can also add crushed red chili flakes or fresh chili or jalapeño slices to the finished dish.
Toss in a handful or two of baby spinach, chopped kale or Swiss chard. Add this at the very end of cooking so they wilt but don't completely break down.
- Prep Time: 10 min
- Cook Time: 35 min
- Category: dinner
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 263
- Sugar: 5.2 g
- Sodium: 542.3 mg
- Fat: 15.9 g
- Saturated Fat: 10.1 g
- Trans Fat: 0 g
- Carbohydrates: 26.7 g
- Fiber: 7.1 g
- Protein: 7.4 g
- Cholesterol: 0 mg
Keywords: sweet potato stew, chickpea stew, easy soup
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