Creamy Chickpea & Sweet Potato Stew
Serves
1
Calories
253 kcal
Preparation
10 min
Cooking
15 min
Total
25 min
Meal
रात का खाना
Difficulty
Easy
Protein
10.08 g
Carbs
49.86 g
Fat
2.77 g
Fibre
11.19 g
❤️ Health Benefits
- ✔ Provides sustained energy: Chickpeas and sweet potato provide carbohydrates along with fibre, helping make this a more satisfying dinner.
- ✔ High in fibre: Chickpeas, sweet potato and spinach support healthy digestion and help you feel comfortably full.
- ✔ Good plant-based protein: Chickpeas provide protein without relying on paneer or other dairy-based proteins.
- ✔ Supports a balanced meal: The combination of chickpeas, vegetables, curd and olive oil provides protein, carbohydrates, healthy fats and micronutrients.
- ✔ Rich in vegetables: Tomato and spinach add vitamins, minerals and beneficial plant compounds.
- ✔ Comforting and easy to eat: The soft, creamy stew provides plenty of moisture, making dinner satisfying without being dry or heavy.
🥕 Ingredients
Pulses
- Kabuli Chana (Chickpeas) — 2 Tbsp
vegetables
- Sweet Potato — 1/2 Cup
- Tomato — 1/2 Cup
- Spinach Leaves — 1 Cup
- Onion — 1/4 Cup
- Lemon Juice — 2 Tsp
Spices
- Fresh Ginger — 1 Tsp
- Cumin Seeds — 1/2 Tsp
- Turmeric Powder — 1/4 Tsp
- Black Salt — 1 Pinch
Beverages
- Water — 1.25 Cup
👨🍳 Instructions
- Soak 30 g raw chickpeas for 8–10 hours. Drain and rinse.
- Pressure-cook the chickpeas until completely soft.
- Heat 1 tsp olive oil and add cumin seeds and ginger.
- Add onion and cook until soft.
- Add tomato, turmeric and sweet potato.
- Add the cooked chickpeas and 300 ml water.
- Cover and simmer for 12–15 minutes, until the sweet potato becomes very soft.
- Lightly mash some of the chickpeas and sweet potato directly in the pan. This naturally thickens the stew.
- Add spinach and cook for 2 minutes.
- Turn off the heat. Let it cool slightly and stir in the curd.
- Finish with lemon juice.
👩⚕️ Doctor's Tips
- 💡 Keep dinner satisfying, but not oversized. A fibre-rich meal like this can help with fullness, but eat slowly and give your body time to recognize when you\'re comfortably satisfied.