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Chickpea Kale Sweet Potato Stew

Vegan bean recipe with chickpeas, sweet potato, kale, coconut milk

Chickpea Kale Sweet Potato Stew

One of our most popular stew recipes, gluten free & delicious, combining three of our favorite foods in a coconut milk curry sauce.

This easy healthy chickpea kale recipe answers the big question, "I KNOW kale is healthy, but WHAT are you supposed to DO with it?"

Total Prep and Cook Time: 40 minutes

4 Large Servings

Nutrition Data, 239g Serving: 289 calories, 12g fat, 6g saturated fat, 103 cal fr fat, 38g carb, 330mg sodium, 9g fiber, 6g sugars, 11g protein, low Cholesterol, good source Folate, Vit A, C, K. Estimated glycemic load 15

Ingredients:

  • 2 cups cooked chickpeas (or 2 cans, drained & rinsed)
  • 2 cups soup stock, bean cooking liquid, or water
  • 1 medium sweet potato or yam, peeled, chopped in bite size pieces
  • 2 stalks celery, trimmed and sliced thin
  • 4 cups chopped kale (approx 1 bunch)
  • 1 Tbsp (2 - 3 cloves) garlic, peeled and minced
  • 1 Tbsp fresh ginger, peeled and minced (2 thin slices)
  • 1 Tbsp olive oil
  • 1 tsp brown mustard seeds
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  • 1 tsp ground coriander seeds
  • 1/2 tsp ground cumin seeds
  • 1/2 tsp paprika
  • 1/2 tsp ground fennel seed
  • 1/2 tsp ground fenugreek seed
  • 1/2 tsp turmeric
  • 1 bay leaf
  • 1/2 tsp salt or to taste
  • Optional: For more hot spicy taste, add 1 tsp green curry paste, curry powder or crushed red chili peppers
  • 1 tsp Braggs Liquid Aminos or soy sauce
  • Fresh ground black pepper to taste
  • 1/2 cup coconut milk, light or full fat

Directions:

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  1. In a separate pot, heat the beans and liquid on medium heat, with the bay leaf
  2. Peel & mince the garlic and ginger
  3. Wash and trim the celery, slice thin
  4. Peel and chop the sweet potato in bite sized pieces
  5. Wash and strip the leaves from 1 bunch of kale. Discard the stems. Chop the leaves in small pieces
  6. Heat the olive oil on medium low in a large dutch oven
  7. Sauté the garlic, ginger, and mustard seeds 5 minutes
  8. Add the sweet potatoes and celery, sauté 5 minutes
  9. Add the spices, stir for a minute to heat through
  10. Add the kale and stir fry until it wilts
  11. Add the beans, liquid, and coconut milk. Bring to a boil, cover and simmer 10 minutes or until veggies are tender
  12. Add Braggs or soy sauce, pepper, and salt just before serving
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Recipe Tips:

This main dish bean recipe can be ready in 30 minutes or so, depending on how fast you chop veggies and whether you have cooked chickpeas on hand. Use canned beans, or cook your own. Serve with any whole grain - it's delicious with quinoa or brown rice.

Cook big batches of chickpeas and other beans in the pressure cooker or crockpot, and freeze them in small containers for soups, salads and bean dips - e.g. hummus.

Recipe Comments & Questions:

Q: What would you recommend as a replacement for coconut milk? I have a coconut allergy and my son has a cow milk allergy which removes the evaporated milk option. How do you think regular goat's milk or maybe yogurt would work? This is all his favorite veggies (yes my 3.5 year old likes kale, sweet potato and chickpeas) but the coconut thing just won't work. Cheers, Eli P.

A: Instead of the coconut milk, you could thicken and flavor your stew with goats milk yogurt. The flavor would be different of course.You could also add soaked cashews blended with water, which would be creamy and keep the sweet flavor - Savvy Veg

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Comment: We found it a bit bland; I added a dollop of red Thai curry paste, more veg (carrots, broccoli, mushrooms, onions) & sauteed tofu - BerksBess

Reply: We eat very little spicy food, so it's fair to say it's bland. I don't think tofu is necessary (lots of protein in chickpeas) - either one would do. Of course I expect that people will adapt my recipes to their taste! - Savvy Veg

This is a favorite. Yummy and perfect for cold weather - Lisa K.

Gotta try this one - Glenda S. T.

Made this tonight. Yummy! I like everything spicy, so added some crushed chili... This dish is sooo pleasing, with or without the chili peppers. Thank you! - Faye H.

LOVE this recipe, it's become a staple at our house. We usually make extra and freeze it for lunches or last minute dinners - Jess F.

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More Chickpea Recipes:

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