Full credit for this delicious soup goes to the ADA's Diabetes Food Hub
Get ready to savor a cozy bowl of veggie-filled goodness
with this diabetes-friendly Curried Chickpea Stew. Bursting with flavor and
roasted veggies, this stew is like a hug for your taste buds and your health.
Ingredients:
- 1 small sweet potato (peeled and diced, for the roasted veggies)
- 1 red bell pepper (diced, for the roasted veggies)
- 2 cups cauliflower florets (for the roasted veggies)
- 1 tbsp olive oil (for the roasted veggies)
- 1/8 tsp salt (for the roasted veggies)
- 1/4 tsp black pepper (for the roasted veggies)
- 2 tsp olive oil
- 1 yellow onion (diced)
- 2 cloves garlic (minced)
- 2 tsp curry powder
- 1/2 tsp ground turmeric
- 1/4 tsp salt
- 1/4 tsp black pepper
- 14-16 oz canned diced tomatoes
- 1 1/4 cup unsweetened coconut milk
- 1 cup vegetable broth
- 15 oz canned chickpeas (rinsed and drained)
- salt and pepper to taste
- handful fresh cilantro or parsley (chopped, for garnish)
Preparation:
Preheat the oven to 400 degrees F. Line a baking sheet with
parchment paper.
In a large bowl, toss the sweet potato, red bell pepper, and
cauliflower florets with 1 tablespoon of olive oil, salt, and pepper.
Spread the vegetables in a single layer on the prepared
baking sheet. Roast in the preheated oven for 20–25 minutes until they are
tender and slightly caramelized.
In a large pot or Dutch oven, heat 2 teaspoons of olive oil
over medium heat. Add the diced onion and minced garlic, and sauté until they
become fragrant and translucent.
Add the curry powder, turmeric, salt, and pepper to the pot.
Stir well to coat the onions and garlic with the spices.
Pour in the diced tomatoes (with their juice), coconut milk,
and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and
stir everything together. Bring the mixture to a boil.
Reduce the heat to low and let the stew simmer uncovered for
about 15–20 minutes, allowing the flavors to meld together. Stir occasionally.
Remove the roasted vegetables from the oven and add them to
the pot. Stir gently to incorporate them into the stew. Serve the curried
chickpea stew in bowls, garnished with fresh cilantro or parsley.
Blessed be… and happy cooking!