SWEDE CHICKPEA STEW WITH TOMATO AND CUMIN SEEDS
This Swede Chickpea Stew With Tomato And Cumin Seeds 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. It is made with crushed tomatoes, which add depth and a light broth that brings everything together. It is 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. This Swede Chickpea Stew With Tomato And Cumin Seeds 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
The following ingredients are required for the preparation of Swede Chickpea Stew With Tomato And Cumin Seeds:
- 65 grams | 2.29 ounces | ½ cup diced swede
- 82 grams | 2.89 ounces | ½ cup cooked chickpeas
- 40 grams | 1.41 ounces | ¼ cup chopped tomatoes
- 120 millilitres | 4.06 fluid ounces | ½ cup broth
- 1 gram | 0.04 ounces | ½ teaspoon cumin seeds
- 5 grams | 0.02 ounces | salt and pepper
FULL NUTRITIONAL INFORMATION
- Calories: 138 kilocalories
- Total Fat: 2.2 grams
- Saturated Fat: 0.3 grams
- Carbohydrates: 24.8 grams
- Fibre: 6.1 grams
- Sugar: 5.2 grams
- Protein: 6.6 grams
- Sodium: 195 milligrams
- Calcium: 54 milligrams
- Iron: 1.4 milligrams
- Potassium: 531 milligrams
PREPARATION
These steps are followed for the preparation of Swede Chickpea Stew With Tomato And Cumin Seeds:
- Prepare The Vegetables: Dice the swede into small and 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.
PREPARATION TIME
10 minutes
COOKING TIME
25 minutes
TIPS
Here are some helpful tips for the preparation of Swede Chickpea Stew With Tomato And Cumin Seeds:
- 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 refrigerator for up to 3 days.
- Freezing: This Swede Chickpea Stew With Tomato And Cumin Seeds 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.
