Cashew kale & chickpea stew
Discover the hearty flavors of our Cashew Kale & Chickpea Stew! This nourishing and easy-to-make recipe combines creamy cashews, vibrant kale, and hearty chickpeas simmered in a savory vegetable broth. Enhanced with a touch of garlic, onion, carrot, and perfectly spiced with red pepper, coriander, and black pepper, this stew is a delicious and wholesome meal perfect for any day of the week.
- 05 May 2024
- Cook time 20 min
- Prep time 20 min
- 2 Servings
- 12 Ingredients
Cashew kale & chickpea stew is a nutritious and delicious dish that combines the creaminess of cashews with the robust flavors of kale and chickpeas. Perfect for a hearty meal, this recipe is not only easy to prepare but also packed with plant-based protein and vitamins.
Ingredients:
Instructions:
- Soak the cashews in 1/2 cup of water for about 15 minutes. This will soften them and make blending easier.
- After soaking, drain the cashews and transfer them to a blender.
- Add 1 cup of vegetable broth to the blender.
- Blend until smooth and creamy. Set aside.
- In a large pot or a deep skillet, heat a bit of oil over medium heat.
- Add the minced garlic and finely chopped onion. Sauté until the onion is translucent and the garlic is fragrant, about 5 minutes.
- Add the diced carrot to the pot and cook for another 3-4 minutes until it begins to soften.
- Stir in the cooked chickpeas and chopped kale.
- Add the cashew cream from step 2 to the pot.
- Stir well to combine all ingredients.
- Add the red pepper flakes, salt, and a dash of black pepper to the pot.
- Stir everything together, ensuring the spices are well distributed.
- Reduce the heat to low and let the stew simmer for about 10-15 minutes, stirring occasionally. This will allow all the flavors to meld together and the kale to soften.
- If the stew is too thick, you can add additional vegetable broth or water to reach your desired consistency.
- Ladle the stew into bowls.
- Garnish with freshly chopped coriander leaves.
- Serve warm with bread or rice on the side, if desired.
Tips:
- Soak the cashews overnight or for at least 4 hours to make them easier to blend and achieve a creamier texture.
- Sauté the garlic and onion until they are golden brown to enhance the overall flavor of the stew.
- Use fresh kale and chickpeas for the best texture and flavor, but canned chickpeas can be a convenient alternative.
- Adjust the red pepper according to your spice preference. For a milder stew, use less red pepper or omit it entirely.
- Garnish with fresh coriander leaves just before serving for an added touch of freshness and flavor.
Cashew kale & chickpea stew is a comforting and wholesome meal that will satisfy your hunger and provide you with essential nutrients. Whether you're vegan, vegetarian, or just looking to add more plant-based meals to your diet, this stew is a fantastic option.
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 430kcal | 17% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 13g | 35% |
| Sugar 13g | 13% |
| Fat | |
| Fat 20g | 24% |
| Saturated 3.67g | 12% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 400ug | 44% |
| Choline 70mg | 13% |
| Vitamin B1 0.27mg | 22% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 1.85mg | 12% |
| Vitamin B6 1.17mg | 69% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 54mg | 62% |
| Vitamin E 1.24mg | 8% |
| Vitamin K 220ug | 182% |
| Minerals | |
| Calcium, Ca 240mg | 19% |
| Copper, Cu 1.12mg | 0% |
| Iron, Fe 5mg | 50% |
| Magnesium, Mg 170mg | 40% |
| Phosphorus, P 380mg | 31% |
| Potassium, K 900mg | 26% |
| Selenium, Se 8ug | 15% |
| Sodium, Na 1230mg | 82% |
| Zinc, Zn 3.64mg | 33% |
| Water | |
| Water 460g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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