Sweet Potato Chickpea Kale Stew | Plant-Based Recipe

When the weather turns chilly, there’s nothing more comforting than a warm, nourishing bowl of stew. This Sweet Potato Chickpea Kale Stew is a perfect blend of hearty, wholesome ingredients that will leave you feeling satisfied and energized. With its vibrant mix of flavors, smoky spices, and health-boosting properties, this dish is a must-try for plant-based eaters and stew lovers alike.

Why You’ll Love This Stew

• Easy to Make: A one-pot recipe that comes together quickly.

• Packed with Nutrients: Loaded with vitamins, minerals, and fiber.

• Great for Meal Prep: Stores well and tastes even better the next day.

• Perfectly Spiced: A mix of warm spices, including smoked paprika and cumin, for a comforting depth of flavor.

• Versatile: Enjoy it as-is or pair it with crusty bread or quinoa for extra heartiness.

Health Benefits of Sweet Potatoes

Sweet potatoes are not just delicious; they’re also a powerhouse of nutrients! Here’s why they deserve a spot in your diet:

1. Rich in Antioxidants: Sweet potatoes, especially orange and purple varieties, contain beta-carotene and anthocyanins, both of which help reduce inflammation and combat oxidative stress.

2. Supports Eye Health: Beta-carotene is converted into vitamin A, essential for good vision and reducing the risk of macular degeneration.

3. Boosts Immunity: The high vitamin A and C content strengthens your immune system, helping protect against infections.

4. Promotes Digestive Health: With plenty of dietary fiber, sweet potatoes support gut health and aid digestion.

5. Regulates Blood Sugar: Despite their natural sweetness, they have a low glycemic index, making them a great option for stabilizing blood sugar levels.

6. Improves Heart Health: Rich in potassium and magnesium, sweet potatoes help regulate blood pressure and reduce the risk of cardiovascular diseases.

7. Enhances Skin Health: Vitamins C and E aid in collagen production and skin repair, keeping your skin glowing and youthful.

8. Provides Sustained Energy: The complex carbohydrates offer a steady energy release, making this an excellent choice for active individuals.

Nutritional Content of Sweet Potatoes (Per 100g Cooked or ½ cup)

• Calories: 86

• Carbohydrates: 20g

• Sugars: 4.2g

• Fiber: 3g

• Protein: 1.6g

• Fat: 0.1g

• Vitamin A: 283% of the Daily Value (DV)

• Vitamin C: 20% of the DV

• Vitamin B6: 10% of the DV

• Potassium: 337mg (10% of the DV)

• Manganese: 14% of the DV

• Magnesium: 6% of the DV

• Iron: 4% of the DV

Tips to Maximize Sweet Potato Benefits

• Pair with healthy fats like olive oil or avocado to enhance nutrient absorption.

• Bake or steam instead of frying to retain more nutrients.

• Opt for brightly colored varieties for higher antioxidant content.

How to Make Sweet Potato Chickpea Kale Stew

Ingredients:

• 2 medium sweet potatoes, peeled and diced (about 3 cups)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) diced tomatoes with juices
• 1 can (13.5 oz) coconut milk (full-fat or light)
• 2 cups vegetable broth
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 1/4 tsp cayenne pepper (optional, for heat)
• Salt and black pepper to taste
• 2 cups chopped spinach or kale (optional, added at the end)
• Juice of 1 lime (optional, for brightness)

Instructions:

1. Combine in the Slow Cooker: Add sweet potatoes, chickpeas, tomatoes, coconut milk, vegetable broth, onion, garlic, bell pepper, and all the spices to the slow cooker. Stir well to combine.

2. Cook: Set the slow cooker to low for 6-7 hours or high for 3-4 hours. Stir occasionally if possible, ensuring the sweet potatoes cook evenly.

3. Add Greens : If using spinach or kale, stir it in during the last 15 minutes of cooking. The greens will wilt and blend into the stew.

4. Adjust Seasoning: Taste the stew and adjust seasoning with salt, pepper, or a squeeze of lime juice for brightness.

5. Serve: Ladle the stew into bowls and garnish with fresh cilantro or avocado. Serve over quinoa, rice, or with crusty bread for a complete meal.

Pro Tip: For a thicker stew, mash some of the sweet potatoes with a fork or potato masher before serving. This dish also tastes even better the next day as the flavors meld!

📋 Doctor’s Orders

Sweet potatoes are an incredible superfood that supports overall well-being. Adding them to your meals, especially in dishes like this stew, is an excellent way to improve eye health, boost immunity, and maintain stable energy levels. Plus, pairing them with fiber-rich chickpeas and nutrient-dense kale creates a balanced, wholesome dish that nourishes your body from the inside out!

Final Thoughts

This Sweet Potato Chickpea Kale Stew is everything you need in a meal—warm, comforting, healthy, and incredibly flavorful. It’s easy to make, full of nourishing ingredients, and perfect for meal prep. Give it a try, and let me know what you think!

Have you made this stew? Share your experience in the comments below, and don’t forget to tag me on social media @PhysicianInTheKitchen

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