Ingredients
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For the Stew:
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1 can (15 oz) organic chickpeas, drained and rinsed
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2 medium sweet potatoes, peeled and cubed
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2 carrots, sliced into coins
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2 parsnips, peeled and cut into bite-sized pieces
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1/2 yellow onion, chopped
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2 garlic cloves, minced
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1/2 teaspoon ground cumin
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1/2 teaspoon ground coriander
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1/4 teaspoon ground turmeric
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1/4 teaspoon red pepper flakes
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1 tablespoon unsweetened apple sauce
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1 cup vegetable broth
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1/2 cup water
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1/4 cup dry white wine (optional)
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For the Garnish:
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1 avocado, sliced and pitted
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1 lime, juiced
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Fresh cilantro leaves, roughly chopped
Directions
Subtitle: A Budget-Friendly, Gluten-free, High-fiber, and Kid-friendly One-pot Meal
Description: This vegan chickpea stew is a delicious fusion of Indian spices and traditional French cuisine. It’s budget-friendly, gluten-free, high in fiber, and perfect for busy weeknights!
Ingredients:
For the Stew:
– 1 can (15 oz) organic chickpeas, drained and rinsed
– 2 medium sweet potatoes, peeled and cubed
– 2 carrots, sliced into coins
– 2 parsnips, peeled and cut into bite-sized pieces
– 1/2 yellow onion, chopped
– 2 garlic cloves, minced
– 1/2 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon ground turmeric
– 1/4 teaspoon red pepper flakes
– 1 tablespoon unsweetened apple sauce
– 1 cup vegetable broth
– 1/2 cup water
– 1/4 cup dry white wine (optional)
For the Garnish:
– 1 avocado, sliced and pitted
– 1 lime, juiced
– Fresh cilantro leaves, roughly chopped
Instructions:
1. In a large Dutch oven over medium heat, warm oil until shimmering. Add onions and saute until translucent, about 5 minutes.
2. Stir in ginger, cumin, coriander, turmeric, and red pepper flakes. Cook for another minute to bloom the spices.
3. Pour in the vegetable broth, apple sauce, and water. Bring the mixture to a simmer.
4. Add sweet potatoes, carrots, parsnips, and chickpeas to the pot. Simmer uncovered for 15-20 minutes, stirring occasionally.
5. Once the vegetables are tender, turn off the heat and let the stew sit for 5 minutes. Season with salt and pepper to taste.
6. Ladle the stew into bowls and top with avocado slices, fresh lime juice, and cilantro. Serve immediately.
Note: If you prefer your stew thicker, feel free to mash up some of the sweet potatoes before adding them to the pot. You can also adjust the amount of liquid used based on your desired consistency.
Steps
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1
Done
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In a large Dutch oven over medium heat, warm oil until shimmering. Add onions and saute until translucent, about 5 minutes. |
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2
Done
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Stir in ginger, cumin, coriander, turmeric, and red pepper flakes. Cook for another minute to bloom the spices. |
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3
Done
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Pour in the vegetable broth, apple sauce, and water. Bring the mixture to a simmer. |
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4
Done
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Add sweet potatoes, carrots, parsnips, and chickpeas to the pot. Simmer uncovered for 15-20 minutes, stirring occasionally. |
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5
Done
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Once the vegetables are tender, turn off the heat and let the stew sit for 5 minutes. Season with salt and pepper to taste. |
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6
Done
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Ladle the stew into bowls and top with avocado slices, fresh lime juice, and cilantro. Serve immediately. |
