Sweet potato and chickpea dhal
Discover the comforting flavors of Sweet Potato and Chickpea Dhal, a hearty and nutritious dish blending chickpeas, sweet potato, onions, lentils, and warm spices like cumin and coriander. Simmered in rich vegetable broth and infused with garlic and ginger, this vegan-friendly recipe is perfect for a wholesome, satisfying meal.
- 21 Apr 2024
- Cook time 25 min
- Prep time 5 min
- 4 Servings
- 10 Ingredients
Sweet potato and chickpea dhal is a delicious and nutritious dish that combines the rich flavors of sweet potatoes with the heartiness of chickpeas and lentils. This plant-based recipe is not only satisfying but also packed with protein, fiber, and essential vitamins and minerals. Perfect for a cozy dinner, this dhal is easy to make and sure to impress your family and friends.
Ingredients:
Instructions:
- Rinse and drain the chickpeas and lentils.
- Peel and finely chop the onion.
- Mince the garlic cloves.
- Peel and grate the ginger root.
- Peel the sweet potato and cut it into small cubes.
- Heat 3 teaspoons of olive oil in a large pot over medium heat.
- Add the chopped onion to the pot and cook, stirring frequently, until soft and translucent (about 5-7 minutes).
- Add the minced garlic, grated ginger, ground cumin, and dried coriander. Sauté for an additional 1-2 minutes until fragrant.
- Stir in the drained chickpeas and lentils.
- Add the cubed sweet potato to the pot.
- Pour in the vegetable broth, stirring to combine all the ingredients.
- Bring the mixture to a boil.
- Reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the sweet potato is tender and the flavors have melded together.
- Taste the dhal and adjust seasoning if needed. Add more salt, pepper, or spices according to your preference.
- Ladle the dhal into bowls.
- Optionally, garnish with fresh cilantro, a squeeze of lime juice, or a dollop of yogurt for a creamy touch.
- Serve the sweet potato and chickpea dhal with rice, naan, or your favorite flatbread.
Tips:
- Rinse and drain the canned chickpeas and lentils before using to remove excess sodium.
- Dice the sweet potato into small, even-sized pieces to ensure they cook evenly.
- Use fresh ginger and garlic for the best flavor, but ground options can be substituted in a pinch.
- Consider using an immersion blender to slightly blend the dhal for a creamier texture, but be careful not to over-process as you still want some texture from the chickpeas and lentils.
- Adjust the spices to your taste. If you like it spicier, consider adding a pinch of cayenne pepper or a diced chili pepper.
- Let the dhal simmer on low heat after adding all the ingredients to allow the flavors to meld together.
- Garnish with fresh coriander or a squeeze of lime juice for a burst of freshness before serving.
Your sweet potato and chickpea dhal is now ready to be enjoyed. This flavorful and wholesome dish is perfect on its own or served with rice or naan bread. Not only is it delicious, but it’s also packed with nutrients, making it a healthy choice. Enjoy the delightful blend of spices and the luxurious texture of the dhal!
| Nutrition Facts | |
|---|---|
| Serving Size | 430 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 40g | 12% |
| Fiber 11g | 29% |
| Sugar 8g | 8% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.72g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 390ug | 43% |
| Choline 50mg | 9% |
| Vitamin B1 0.30mg | 25% |
| Vitamin B2 0.19mg | 15% |
| Vitamin B3 1.76mg | 11% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 210ug | 52% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 13mg | 15% |
| Vitamin E 0.40mg | 3% |
| Vitamin K 22ug | 19% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.46mg | 0% |
| Iron, Fe 5mg | 49% |
| Magnesium, Mg 72mg | 18% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 730mg | 22% |
| Selenium, Se 4.23ug | 8% |
| Sodium, Na 720mg | 48% |
| Zinc, Zn 1.88mg | 17% |
| Water | |
| Water 370g | - |
| * 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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