Curried Chickpeas and Sweet Potatoes

Curried Chickpeas and Sweet Potatoes Recipe from India

Region / culture: India | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Curried Chickpeas and Sweet Potatoes is a flavorful and nutritious dish that combines the earthy sweetness of sweet potatoes with the warm spices of curry powder. This vegetarian recipe is perfect for a cozy weeknight dinner or a hearty lunch.

History

This recipe draws inspiration from traditional Indian cuisine, where chickpeas and sweet potatoes are commonly used in curries and stews. The combination of these two ingredients creates a satisfying and filling dish that is both delicious and nutritious.

Ingredients

5 cups sweet potatoes, peeled and diced (about 1.5 lb (680 g))
1 tbsp olive oil
1 large onion, diced (2 cups)
1 tbsp fresh ginger, minced
3 cloves garlic, minced
2 scallions (white and light green parts), chopped
2 large red bell peppers, diced (2 cups)
1 tsp salt
2 tbsp curry powder
2 (15 oz (425 g)) cans chickpeas
1 tbsp cider vinegar
0.33 cup chopped fresh cilantro

How to prepare

In a large saucepan fitted with a steamer basket, bring 2 inches of water to a boil over high heat. Add sweet potatoes, cover, and steam until tender, about 10 minutes. Set aside and keep warm until needed.
In a large, heavy pot, heat oil over medium heat. Add onion, ginger, garlic, scallions, red peppers, 0.5 tsp salt, and curry powder. Stir, cover, and cook for 3 to 5 minutes. Stir in chickpeas (with liquid) and simmer, uncovered, for 5 minutes.
Add vinegar and remaining 0.5 tsp salt. Stir in sweet potatoes. Over low heat, gently stir the mixture for about 2 minutes to allow the sweet potatoes to release some of their starch. Be careful not to break them up completely. Add cilantro and stir to blend. Serve hot.

Variations

Add diced tomatoes or coconut milk for a creamier curry.
Include other vegetables such as spinach, kale, or cauliflower for added nutrition.
For a spicier dish, add chopped chili peppers or red pepper flakes.
Top with toasted nuts or seeds for added crunch and texture.

Cooking Tips & Tricks

Be sure to dice the sweet potatoes into uniform pieces to ensure even cooking.

- Adjust the amount of curry powder to suit your taste preferences. You can also add other spices such as cumin, coriander, or turmeric for additional flavor.

- For a creamier texture, you can mash some of the sweet potatoes before adding them to the curry.

- Garnish with a squeeze of fresh lemon juice or a dollop of yogurt for a tangy contrast to the rich flavors of the dish.

Serving Suggestions

Serve Curried Chickpeas and Sweet Potatoes over steamed rice or quinoa for a complete meal. You can also enjoy it with a side of naan bread or pita for a delicious and filling dinner.

Cooking Techniques

Steaming the sweet potatoes helps to retain their natural sweetness and nutrients.

- Cooking the onions, ginger, and garlic first helps to build flavor in the dish.

- Simmering the chickpeas in the curry sauce allows them to absorb the flavors and become tender.

Ingredient Substitutions

You can use regular potatoes or butternut squash instead of sweet potatoes.

- Substitute canned chickpeas with cooked dried chickpeas for a homemade touch.

- Use vegetable broth instead of water for added flavor in the curry sauce.

Make Ahead Tips

Curried Chickpeas and Sweet Potatoes can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Garnish the dish with a sprinkle of chopped cilantro or a drizzle of coconut milk for a pop of color and flavor. Serve in individual bowls or on a platter for a beautiful presentation.

Pairing Recommendations

This dish pairs well with a side of basmati rice, quinoa, or couscous. A side salad with a tangy vinaigrette or a cucumber raita can also complement the flavors of the curry.

Storage and Reheating Instructions

Store any leftovers of Curried Chickpeas and Sweet Potatoes in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Curried Chickpeas and Sweet Potatoes contains approximately 300 calories. This makes it a satisfying and filling meal that is perfect for lunch or dinner.

Carbohydrates

Each serving of Curried Chickpeas and Sweet Potatoes contains approximately 45 grams of carbohydrates. The sweet potatoes and chickpeas provide complex carbohydrates that are a good source of energy and fiber.

Fats

This dish is relatively low in fat, with each serving containing about 5 grams of fat. The olive oil used for cooking adds healthy monounsaturated fats, while the chickpeas provide some essential omega-3 fatty acids.

Proteins

Curried Chickpeas and Sweet Potatoes is a good source of plant-based protein, with each serving containing around 10 grams of protein. Chickpeas are a rich source of protein and essential amino acids, making this dish a satisfying and nutritious option for vegetarians.

Vitamins and minerals

This recipe is packed with vitamins and minerals, including vitamin A, vitamin C, potassium, and iron. Sweet potatoes are a great source of vitamin A, while chickpeas provide iron and potassium. The bell peppers add vitamin C to the dish, making it a well-rounded and nutritious meal.

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten. However, if you have specific allergies or dietary restrictions, be sure to check the labels of the ingredients used in this recipe.

Summary

Overall, Curried Chickpeas and Sweet Potatoes is a nutritious and balanced meal that provides a good mix of carbohydrates, protein, fats, vitamins, and minerals. It is a great option for vegetarians and anyone looking for a healthy and satisfying dish.

Summary

Curried Chickpeas and Sweet Potatoes is a delicious and nutritious vegetarian dish that is perfect for a cozy meal at home. Packed with flavor, vitamins, and minerals, this recipe is sure to become a favorite in your kitchen. Enjoy the warm spices and hearty ingredients of this satisfying curry!

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I had decided to spend the afternoon at the local library, browsing through cookbooks for new and exciting recipes to try out. As I flipped through the pages of an old, worn cookbook, a recipe for Curried Chickpeas and Sweet Potatoes caught my eye.

I had always been a fan of both chickpeas and sweet potatoes, so the combination of the two in a curry dish intrigued me. The recipe seemed simple enough, with ingredients that were readily available in my pantry. I decided then and there that I would give it a try.

That evening, I gathered all the necessary ingredients and set to work in the kitchen. As I chopped the sweet potatoes and onions, the aroma of the spices filled the air, transporting me to distant lands. I could almost hear the bustling markets of India as I added the curry powder and cumin to the pot.

As the dish simmered on the stove, I couldn't help but feel a sense of anticipation. Would this new recipe live up to my expectations? Would the flavors meld together in perfect harmony, creating a dish that would become a favorite in my culinary repertoire?

Finally, the time came to taste the finished product. I scooped a generous portion of the Curried Chickpeas and Sweet Potatoes onto my plate and took a tentative bite. The flavors exploded in my mouth, each bite a symphony of sweet and spicy, savory and satisfying. I knew then that this recipe was a keeper.

Over the years, I have made this dish countless times, each time tweaking the recipe to suit my tastes. I have added extra vegetables, experimented with different types of curry powder, and even tried garnishing it with fresh herbs from my garden. But no matter how I choose to prepare it, the essence of the dish remains the same - a comforting and delicious meal that never fails to impress.

I have shared this recipe with friends and family, passing down the tradition of Curried Chickpeas and Sweet Potatoes to the next generation. Each time I make it, I am reminded of that fateful day in the library, when a simple recipe captured my imagination and sparked a love affair with cooking that has lasted a lifetime.

So here it is, my beloved recipe for Curried Chickpeas and Sweet Potatoes, a dish that has brought me joy and comfort in equal measure. I hope that you will enjoy it as much as I have, and that it will become a cherished part of your culinary repertoire as well. Bon appétit!