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Curried Chickpea Stew with Roasted Vegetables
20 min prep time
30 min cook time
4servings
Recipe by
Emily Weeks, RDN, LD
Photo by
Emily Weeks, RDN, LD
How to Make Curried Chickpea Stew with Roasted Vegetables
Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly Curried Chickpea Stew. Bursting with flavor and roasted veggies, this stew is like a hug for your taste buds and your health.
20 min prep time
30 min cook time
4servings
2 cups
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Step-By-Step Instructions:
- Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
- In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1 tablespoon of olive oil, salt, and pepper.
- Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized.
- In a large pot or Dutch oven, heat 2 teaspoons of olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent.
- Add the curry powder, turmeric, salt, and pepper to the pot. Stir well to coat the onions and garlic with the spices.
- Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil.
- Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally.
- Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro.
Nutrition facts
4 Servings
-
Serving Size
2 cups
- Amount per serving Calories 280
-
Total Fat
12g
- Saturated Fat 4.8g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 480mg
-
Total Carbohydrate
34g
- Dietary Fiber 9g
- Total Sugars 10g
- Added Sugars 0g
- Protein 9g
- Potassium 740mg
- Phosphorous 260mg
Ingredients
sweet potatoes (peeled and diced, for the roasted veggies)
1 small
red bell pepper (diced, for the roasted veggies)
1
cauliflower florets (for the roasted veggies)
1 cup
olive oil (for the roasted veggies)
1 tbsp
salt (for the roasted veggies)
1/8 tsp
black pepper (for the roasted veggies)
1/4 tsp
olive oil
2 tsp
onion(s) (diced)
1 small
garlic (minced)
2 clove
curry powder
2 tsp
ground turmeric
1/2 tsp
salt
1/4 tsp
black pepper
1/4 tsp
no-salt-added canned diced tomatoes
14 oz
lite unsweetened coconut milk
1 1/4 cup
low sodium vegetable broth
1 cup
canned chickpeas (rinsed and drained)
15 oz
salt and pepper to taste
1
fresh cilantro (chopped, for garnish)
1 bunch
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