SWEDE AND CHICKPEA STEW
This Swede And Chickpea Stew is a simple, nourishing and deeply comforting dish designed for hearty one-person meals. The earthy sweetness of diced swede pairs perfectly with the creamy texture of chickpeas, while a touch of cumin seeds enhances the stew with a subtle warmth and spice. With crushed tomatoes adding depth and a light broth bringing everything together, it’s both strong and wholesome. This stew is rich in plant-based protein, high in fibre and filled with nutrients like iron and vitamin C. It’s the perfect warming option for chilly days or when you crave a fulfilling yet gentle meal. Easy to prepare in just one pot, this stew suits a variety of dietary needs, being vegan, gluten-free and naturally low in fat. Ideal for busy evenings, health-conscious diners or anyone wanting comfort without compromise.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
One-Pot Wonders, Stew, Simmer
OCCASION/HOLIDAY
Winter, Fall, Family Reunion, Potluck, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Wheat/Gluten-Free, Healthy, High Fibre, Low Fat, Low Sodium
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Swede And Chickpea Stew:
- ½ cup diced swede
- ½ cup cooked chickpeas
- ¼ cup chopped tomatoes (canned or fresh)
- ½ cup low-sodium vegetable broth
- ½ tsp cumin seeds
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 174.4 kcal
- Fat: 2.6 g
- Saturated Fat: 0.3 g
- Carbohydrate: 31.2 g
- Sugar: 8.1 g
- Sodium: 708.6 mg
- Fiber: 8.7 g
- Protein: 8.7 g
- Calcium: 92.5 mg
- Iron: 3.6 mg
- Potassium: 577 mg
PREPARATION
These steps are followed for the preparation of Swede And Chickpea Stew:
- Prepare The Vegetables: Dice the swede into small, even-sized pieces. Chop the tomatoes and have the chickpeas ready if not already cooked.
- Toast The Cumin: In a medium saucepan, dry toast the cumin seeds over medium heat for 1 to 2 minutes until aromatic.
- Add Ingredients: Stir in the diced swede, chopped tomatoes and cooked chickpeas. Pour in the vegetable broth.
- Simmer The Stew: Bring to a gentle boil, then lower the heat and cover. Simmer for 20 to 25 minutes or until the swede is tender and the flavours meld together.
- Season And Serve: Season with salt and pepper to taste. Stir well and serve hot in a deep bowl.
PREP TIME
10 minutes
COOKING TIME
25 minutes
TIPS
- Cut Cubes Into Small Cubes: Cut the swede into small cubes to ensure it cooks evenly within the suggested simmering time.
- For Enhance Flavour: Toasting cumin seeds enhances their flavour and don’t skip this quick step.
- To Reduce Sodium: If using canned chickpeas, rinse and drain them thoroughly to reduce sodium.
- To Thicken The Stew: Simmer uncovered for the final 5 minutes to thicken the stew slightly.
- Add The lemon: Add a squeeze of lemon at the end to brighten the overall taste.
VARIATIONS
- Spiced Variation: Add a pinch of paprika or turmeric for added colour and warmth.
- Leafy Greens Boost: Stir in a handful of spinach or kale in the last few minutes for extra nutrients.
- Protein Upgrade: Include tofu cubes or green lentils if you want more protein.
- Texture Contrast: Add a spoonful of cooked quinoa or barley for a more textured bowl.
- Low Fodmap Option: Swap chickpeas for canned lentils and reduce tomato content slightly.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: This stew freezes well. Let it cool completely, portion into freezer-safe containers, and freeze for up to 2 months.
- Reheating: Reheat on the hob over medium heat until warmed through. Add a splash of water or broth if it thickens too much after chilling.