This Sweet Potato and Chickpea Coconut Curry is a hearty and flavorful dish that combines tender sweet potatoes, protein-rich chickpeas, and fresh spinach in a creamy coconut milk base. Infused with aromatic spices and Thai red curry paste, this one-pan meal is both satisfying and easy to prepare in just 30 minutes. It’s naturally vegan and gluten-free, making it a healthy choice for a comforting dinner.

Full Recipe:

Ingredients

• 2 tablespoons coconut oil (or olive oil)
• 1 medium/large sweet Vidalia or yellow onion, diced small
• 3 cloves garlic, finely minced or pressed
• 2 to 3 teaspoons ground ginger or 1 tablespoon fresh ginger, finely chopped
• 2 teaspoons ground coriander
• 2 medium/large or 1 extra-large sweet potato, peeled and diced into 1/2-inch cubes (about 3 cups, diced)
• 1 to 3 tablespoons Thai red curry paste (or curry powder), to taste
• 1 cup low-sodium vegetable or chicken broth, or water
• 1 teaspoon kosher salt, or to taste
• 1/2 teaspoon freshly ground black pepper, or to taste
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 (13-ounce) can coconut milk (lite or full-fat)
• About 3 cups fresh spinach leaves
• 1 tablespoon lime juice
• 1 tablespoon soy sauce or fish sauce (optional), to taste
• 1 tablespoon brown sugar (optional), to taste
• 1/4 cup fresh cilantro, finely chopped, for garnishing
• Rice, quinoa, or naan (optional), for serving

Directions

1. In a large skillet, heat the oil over medium-high heat. Add the diced onion and sauté until it begins to soften, about 5 to 7 minutes, stirring intermittently.
2. Add the minced garlic, ginger, and ground coriander to the skillet. Cook for about 1 minute, stirring frequently, until fragrant.
3. Add the diced sweet potatoes and stir to combine with the onion mixture.
4. Stir in the Thai red curry paste, broth or water, salt, and pepper. Mix well to combine.
5. Cover the skillet, reduce the heat to medium-low, and allow the mixture to gently boil for about 10 minutes, or until the sweet potatoes are mostly tender.
6. Add the chickpeas and coconut milk to the skillet. Increase the heat to medium-high and cook uncovered for about 7 to 10 minutes, allowing the liquid to reduce and thicken slightly.
7. Stir in the fresh spinach, lime juice, and optional soy or fish sauce. Cook until the spinach has wilted, about 1 to 2 minutes.
8. Taste the curry and adjust the seasoning as needed, adding brown sugar, additional curry paste, salt, or pepper to taste.
9. Garnish with chopped cilantro and serve immediately over rice, quinoa, or with naan, if desired.

Nutritional Facts

Per serving (approximately 1.5 cups):

• Calories: 444 kcal
• Carbohydrates: 54 g
• Protein: 14 g
• Fat: 21 g
• Saturated Fat: 16 g
• Polyunsaturated Fat: 3 g
• Sodium: 1214 mg
• Fiber: 10 g
• Sugar: 9 g

Health Benefits of Sweet Potatoes

Sweet potatoes are a staple in many cuisines around the world due to their versatility and nutritional value. They are rich in complex carbohydrates, which provide a steady source of energy, making them an excellent choice for a hearty meal. Sweet potatoes are also packed with vitamins and minerals, including vitamin A, vitamin C, and potassium. Vitamin A, in particular, plays a crucial role in maintaining healthy vision and skin, while vitamin C supports the immune system and promotes wound healing.

In addition to being nutrient-dense, sweet potatoes are an excellent source of dietary fiber. Fiber helps promote digestive health, keeps you feeling full longer, and helps regulate blood sugar levels. By including sweet potatoes in your diet, you can easily boost your intake of essential vitamins, minerals, and fiber.

The Role of Chickpeas in the Recipe

Chickpeas, also known as garbanzo beans, are a key ingredient in this curry, providing a hearty and satisfying texture. Chickpeas are an excellent source of plant-based protein, making them a great addition to vegan and vegetarian meals. One serving of chickpeas contains about 15 grams of protein, which helps support muscle growth, repair, and overall bodily functions.

In addition to their high protein content, chickpeas are rich in essential minerals like iron, magnesium, and folate. Iron is important for transporting oxygen throughout the body, while magnesium supports muscle function and helps regulate blood pressure. Folate, on the other hand, is essential for cell growth and development, making it especially important for pregnant women.

Chickpeas are also an excellent source of fiber, with about 12 grams of fiber per serving. Fiber helps regulate digestion, reduces the risk of heart disease, and helps maintain stable blood sugar levels.

The Creamy Coconut Milk Base

Coconut milk is the perfect base for this curry, adding a rich and creamy texture that enhances the flavors of the dish. Made from the flesh of coconuts, coconut milk is a staple in many tropical cuisines, particularly in Southeast Asia. It adds a subtle sweetness and depth of flavor to curries, soups, and stews, making it a favorite ingredient in many plant-based recipes.

Coconut milk is also a good source of healthy fats, particularly medium-chain triglycerides (MCTs), which are known for their ability to provide quick energy and support brain function. MCTs are easily absorbed by the body and converted into ketones, which can be used as an alternative fuel source for the brain.

While coconut milk is high in fat, it contains mostly saturated fats, which have been shown to raise levels of good HDL cholesterol in the body. When consumed in moderation, coconut milk can contribute to a healthy, balanced diet.

Aromatic Spices and Their Benefits

The sweet potato and chickpea coconut curry is infused with aromatic spices that not only elevate the flavor profile of the dish but also offer a range of health benefits. Ground ginger and coriander are two key spices in this recipe, each providing unique flavors and health-promoting properties.

Ginger is well known for its anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms of conditions like arthritis and digestive issues. It is also known to aid digestion, reduce nausea, and support immune health. Adding fresh or ground ginger to your dishes can provide a warming, spicy kick while promoting overall wellness.

Coriander, another key spice in this curry, is a flavorful herb that adds a subtle citrusy note to the dish. In addition to its culinary uses, coriander has been shown to have antioxidant properties, which help protect the body from oxidative stress and free radical damage. It may also help lower blood sugar levels, making it a great addition to a balanced, healthy diet.

Vibrant Spinach: A Nutrient Powerhouse

Spinach is a nutritious green vegetable that adds a burst of color and nutrition to this curry. Rich in vitamins A, C, and K, spinach supports eye health, boosts the immune system, and promotes bone health. It is also an excellent source of folate, iron, and magnesium, making it an important food for those looking to improve their overall nutrient intake.

One of the standout benefits of spinach is its high content of antioxidants, including lutein and zeaxanthin, which are known to protect the eyes from damage caused by ultraviolet light and reduce the risk of age-related macular degeneration. By incorporating spinach into your diet, you can support your vision and overall health.

In addition to its antioxidant properties, spinach is also a great source of fiber, which supports digestive health and helps maintain healthy blood sugar levels.

The Impact of Lime Juice and Soy Sauce

The addition of lime juice and soy sauce (or fish sauce) in this curry helps to balance out the rich and creamy coconut milk base, providing a tangy and savory element to the dish. Lime juice not only adds a refreshing citrusy flavor but also provides a boost of vitamin C, which is essential for immune function and skin health.

Soy sauce or fish sauce, while optional, adds an umami flavor that deepens the overall taste of the curry. If you prefer a vegetarian or vegan version of the recipe, soy sauce is a great alternative to fish sauce, as it provides a similar depth of flavor without using animal products.

Serving Suggestions

Sweet potato and chickpea coconut curry is incredibly versatile when it comes to serving options. It pairs wonderfully with a variety of grains, such as white or brown rice, quinoa, or couscous. If you’re looking to add more texture to your meal, consider serving the curry with naan bread, which is perfect for dipping into the rich and flavorful sauce.

For an extra boost of nutrients, you can also serve the curry with a side of steamed vegetables or a fresh salad. The combination of warm curry and crisp, refreshing vegetables creates a well-rounded and satisfying meal.

Conclusion

Sweet potato and chickpea coconut curry is a wholesome, flavorful, and easy-to-make dish that offers a perfect balance of nutrients. Packed with vitamins, minerals, fiber, and plant-based protein, this recipe is not only delicious but also incredibly beneficial for your health. Whether you’re looking for a comforting dinner or a dish to impress your guests, this curry is sure to satisfy your cravings while nourishing your body.