Hearty Vegan Sweet Potato, Chickpea, and Kale Stew
This nourishing Vegan Sweet Potato, Chickpea, and Kale Stew is a wonderful, wholesome dish bursting with flavor that caters to anyone seeking a gluten-free and added-sugar-free meal. Packed with protein-rich chickpeas and vibrant sweet potatoes, this stew is enhanced by fresh kale, aromatic spices, and creamy coconut milk, making it the perfect meal for cleansing and revitalizing your body. Ideal for the 21-day Quantum Wellness Cleanse, this stew is not only comforting but also incredibly nourishing. Serve it with a slice of crusty bread or over a bed of quinoa for a heartier experience.
N/A
Servings
380
Calories
19
Ingredients
Ingredients
chickpeas
2 cups (canned or pre-cooked)
vegetable broth
2 cups (none)
bay leaf
1 (none)
olive oil
1 tablespoon (none)
garlic cloves
2 (minced)
gingerroot
1 tablespoon (minced)
mustard seeds
1 teaspoon (none)
sweet potato
1 medium (cubed)
celery
2 stalks (sliced thin)
coriander seed
1 teaspoon (crushed)
cumin seed
1/2 teaspoon (crushed)
fennel seed
1/2 teaspoon (crushed)
fenugreek seeds
1/2 teaspoon (crushed)
turmeric
1/2 teaspoon (none)
paprika
1/2 teaspoon (none)
dried chili
1 teaspoon (to taste)
kale
4 cups (chopped and stems removed)
coconut milk
1/2 cup (none)
soy sauce
1 teaspoon (gluten-free is best)
Instructions
1
In a medium saucepan, combine the chickpeas, vegetable broth, and bay leaf. Heat over medium heat until warmed through.
2
In a large Dutch oven or wok, heat the olive oil over medium heat. Once hot, add the minced garlic, ginger, and mustard seeds. Sauté for about 1-2 minutes, or until fragrant.
3
Add the cubed sweet potato and sliced celery to the pan. Sauté for about 5 minutes, stirring occasionally, until the vegetables start to soften.
4
Stir in the crushed coriander, cumin, fennel, fenugreek, turmeric, paprika, and dried chili. Mix well to coat the vegetables in the spices and sauté for an additional 2 minutes.
5
Add the chopped kale to the mixture, stirring well until it begins to wilt.
6
Pour in the warmed chickpea mixture along with the bay leaf, and add the coconut milk. Stir to combine and bring the stew to a gentle simmer. Reduce the heat to low and cover, allowing to simmer for about 10-15 minutes, or until all vegetables are tender.
7
Remove from heat, stir in the gluten-free soy sauce, and adjust seasoning if necessary. Serve warm and enjoy!
Nutrition Information
8.6g
Fat
60g
Carbs
13.4g
Protein
12g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in this stew?
The main ingredients include chickpeas, vegetable broth, sweet potatoes, kale, and coconut milk, flavored with various aromatic spices.
Is this recipe vegan-friendly?
Yes, this is a hearty vegan stew made entirely with plant-based ingredients.
Is the stew gluten-free?
Yes, the recipe is gluten-free, provided you use gluten-free soy sauce as indicated.
How many calories are in one serving?
One serving of this stew contains approximately 380 calories.
What is the protein content per serving?
The stew provides 13.4g of protein per serving, largely from the chickpeas.
Does this recipe contain any added sugar?
No, this recipe is added-sugar-free, making it suitable for various health cleanses.
Is this stew suitable for the 21-day Quantum Wellness Cleanse?
Yes, it is specifically mentioned as being ideal for the 21-day Quantum Wellness Cleanse.
How much fiber is in this dish?
This stew is very high in fiber, offering 12g per serving.
Can I use canned chickpeas?
Yes, the recipe suggests using 2 cups of canned or pre-cooked chickpeas.
What type of milk is used for the creamy base?
The recipe uses 1/2 cup of coconut milk to create a creamy texture.
How many ingredients are in the recipe?
There are 19 ingredients total, including the various spices and vegetables.
What spices are used in this stew?
Spices include mustard seeds, coriander, cumin, fennel, fenugreek, turmeric, paprika, and dried chili.
How do I prepare the sweet potato?
One medium sweet potato should be peeled and cubed before being sautéed with other vegetables.
What is the fat content of this meal?
The stew contains 8.6g of fat per serving.
How should I prepare the kale?
The kale should be chopped with the stems removed before being added to the pot.
What is the carbohydrate count?
There are 60g of carbohydrates in one serving of this stew.
How long should the stew simmer?
Once all ingredients are combined, simmer the stew for 10-15 minutes until the vegetables are tender.
What is recommended for serving?
It is recommended to serve this stew with crusty bread or over a bed of quinoa.
Can I adjust the spiciness?
Yes, the recipe includes 1 teaspoon of dried chili, which can be adjusted to your personal taste.
Does the recipe require fresh ginger?
Yes, it calls for 1 tablespoon of minced gingerroot for optimal flavor.
What type of oil is used for sautéing?
The recipe calls for 1 tablespoon of olive oil.
How is the garlic prepared?
The recipe requires 2 cloves of garlic to be minced.
Do I need to crush the spice seeds?
Yes, the coriander, cumin, fennel, and fenugreek seeds should be crushed for the best flavor release.
Is there soy sauce in this recipe?
Yes, 1 teaspoon of soy sauce is added at the end for seasoning.
What is the total serving size?
The specific number of servings isn't listed, but the nutritional data is provided per serving based on the ingredients.
Is the celery sliced thin or thick?
The recipe specifies that the 2 stalks of celery should be sliced thin.
Can I use a wok to cook this?
Yes, a large Dutch oven or a wok are both suitable for preparing this stew.
What is the purpose of the bay leaf?
The bay leaf is used to infuse the broth and chickpeas with aromatic flavor while they warm up.
When should I add the kale?
The kale should be added and stirred until it wilts before pouring in the broth and coconut milk.
Is this recipe considered healthy?
Yes, it is described as a nourishing, wholesome, and revitalizing dish.