Chickpea and sweet potato stew
Chickpea and sweet potato stew

Sweet Potato Stew With Chickpea or Garbanzo Beans

By Superfoodmania  ,   ,   

January 13, 2016

Sweet potato and chickpea or garbanzo bean stew with warming spices including turmeric.

  • Prep: 13 mins
  • Cook: 25 mins
  • Yields: 4 Servings

Ingredients

1 cup high quality organic vegetable stock

1 onion, chopped

1-2 fresh chilies, de-seeded and finely chopped (or to taste)

2-3 garlic cloves chopped

1 tsp ground cumin

1 tsp ground cinnamon

1 tsp paprika

1 tsp ground coriander

1 tsp turmeric

2 medium sweet potatoes, peeled and cut into 3 cm cubes

24 ounces (680 g) of

1 table spoon tomato puree or ketchup

2 x 400g / 14 oz cans organic garbanzo beans (chick peas), drained and rinsed

1 Handful of fresh cilantro chopped

2-3 tablespoons cold pressed organic olive oil

1/3 cup of water (less or more to create the desired consistency)

Directions

1Heat a few tablespoons of cold pressed olive oil on low-medium heat and add the onion, chilies, cumin powder, paprika, ground coriander, ginger and garlic and fry for 1-2 minutes.

2Add the vegetable stock (or water), passata (or canned tomatoes), cinnamon, paprika, sweet potatoes, chopped tomatoes and chick peas (garbanzo beans). Leave to cook for about 20 minutes. Remove from heat when it starts bubbling.

3Serve with dollop of fresh natural yogurt on top and a sprinkling of cilantro leaves and bread or a side salad of your choice.

Did you know?

Garbanzo beans (or chick peas) are low in saturated fats and even lower in cholesterol and sodium, with high amounts of folate and manganese. They also contain protein and fiber which help you feel fuller, and other nutrients such as copper, phosphorous, iron, vitamin B6, thaimin and zinc. They have been found to lower LDL cholesterol and triglycerides in your blood thereby lessening the risk of heart disease and helping to regulate blood sugar levels. Other nutrients in garbanzo beans include antioxidants that protect against free radical damage and diseases, including cancer. Studies have found that the darker variety of chickpeas contain high levels of antioxidants that the lighter variety.




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