• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • About
    • Work with me
    • Contact
  • Shop
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
Smart Nutrition with Jessica Penner, RD

Smart Nutrition with Jessica Penner, RD

Making food Fun again!

  • Recipes
  • Wellness
  • Meal Planning
  • gluten free snickerdoodle
    Gluten Free Snickerdoodle

    This is not your Mom's snickerdoodle recipe. Snickerdoodle. What an awesome name for a cookie.…

  • Guacamole bowl recipe - gluten free recipe
    Guacamole Bowls Recipe (gluten free)

    For guacamole makers, the guacamole recipe is a huge source of pride.  Those of us who have…

  • Quinoa-Encrusted Tofu Parmesan (gluten free)

    This tofu parmesan is a plant-forward take on the Italian favourite. Baked tofu is smothered…

  • Espresso Dark Chocolate Torte (gluten-free)

    Take a look at the ingredient list in this recipe. You might see words such…

  • gluten free snickerdoodle
    Gluten Free Snickerdoodle

    This is not your Mom's snickerdoodle recipe. Snickerdoodle. What an awesome name for a cookie.…

Home / Recipes / Peach Chutney Samosa Stew (gluten free & vegan)

Peach Chutney Samosa Stew (gluten free & vegan)

Dinner, Meatless, Recipes

Samosa Stew
Jump to Recipe Jump to Video Print Recipe

Mmmm, all the flavours of a piping hot samosa filled with warming spices, potatoes and peas, dunked in a sweet peach chutney….. but in the form of a gluten free vegan samosa stew! 

Gluten free

Vegan

Batch cooking

Anti-inflammatory

Allergy friendly

Budget friendly

One pot wonder (instant pot or stovetop)

…. at which word did I have you falling in love with this samosa dish?? This dish really is a win-win for everyone! There are so many reasons to love it… especially because nearly everyone can eat it! Nowadays, there are a lot of dietary preferences, allergies, intolerances, etc that when it comes to a dish to make for a potluck, you’re left scratching your head and wondering what you could possibly make to please everyone!

This samosa stew is the answer! Oh, and don’t worry… with all those “free ofs”… I made sure not to take out the flavour! This dish is bursting with warming spices!

Why This Samosa Stew is a Smart Choice

  • The spices: spices are powerful antioxidants and cancer preventing substances! Turmeric has specifically been shown to help prevent colon cancer. Studies have even shown that curcumin, the active compound in turmeric, may increase the effectiveness of chemotherapy for colon cancer patients!
  • The legumes: both green peas and chickpeas are part of the legume family. Legumes are high in fibre, and are a good source of iron, folate, and potassium. They are also low on the Glycemic Index, making them a good choice for managing diabetes.
  • The potatoes: boiled potatoes are one of the most filling foods ever! In fact, they are seven times MORE filling than croissants. Potatoes are also a good source of fibre (keep the peel on!) and have more potassium than bananas.
  • The tomatoes: tomatoes contain several different antioxidants. One of which – lycopene – has been shown to reduce the risk of different cancers: pancreatic, prostate, and colon. Tomatoes are also high in the ACE vitamins (A, C, and E).
Samosa Stew

What to eat with this Samosa Stew

Serve with Naan Bread! Buy pre-packaged or spend a bit of time in the kitchen making this recipe. It’ll be worth it. There’s nothing better than freshly made bread!

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

Samosa Stew
4.50 from 2 votes

Peach Chutney Samosa Stew (stovetop instructions)

Print Recipe
Mmmm, all the flavours of a piping hot samosa filled with warming spices, potatoes and peas, dunked in a sweet peach chutney….. but in the form of a gluten free vegan samosa stew! 
Prep Time:15 mins
Cook Time:45 mins
Total Time:1 hr
12

Ingredients

  • 3 tablespoons canola oil or other light tasting oil or butter
  • 2 medium onions diced
  • 1 tablespoon garam masala
  • 1 tablespoon turmeric
  • 2 teaspoons cumin
  • 1 teaspoon salt
  • ¼ tsp chili flakes
  • 3 cloves garlic minced
  • 1 28 oz or 796 ml can of diced tomatoes
  • 1 5.5 oz or 155 ml can of tomato paste
  • 1 cup of peach puree see note
  • 2 carrots grated
  • 4 cups of water
  • 1 tablespoon of bouillon paste chicken or vegetarian *
  • 2 lbs of potatoes diced
  • 2 cups of frozen peas
  • 1.5 cups of cooked chickpeas or canned
  • ½ cup sundried tomatoes

Instructions

  • In a large pot heat the oil over medium low.
  • Saute the onions until they start to soften.
  • Add the garam masala, turmeric, cumin, salt, chili flakes, and garlic. Saute one minute.
  • Add the diced tomatoes, tomato paste, peach puree, carrots, water, Better Than Bouillon, potatoes, peas, chickpeas, and tomatoes.
  • Cook until the potatoes are soft (about 45 minutes).
  • Serve on its own or with Sourdough Naan Bread!

Notes

  • *I really like the Better Than Bouillon brand of bouillon paste.
  • Three options for peach puree 1) Place fresh, pitted peaches in a blender. 2) Defrost frozen peaches and blend. 3) Find peach puree in the baby food section.

Nutrition

Calories: 213kcal | Carbohydrates: 37g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 621mg | Potassium: 1028mg | Fiber: 8g | Sugar: 12g | Vitamin A: 2329IU | Vitamin C: 39mg | Calcium: 72mg | Iron: 4mg
Servings: 12 servings
Calories: 213kcal
Author: Jessica Penner, RD
Samosa Stew
4.50 from 2 votes

Peach Chutney Samosa Stew (Instant Pot Instructions)

Print Recipe
Mmmm, all the flavours of a piping hot samosa filled with warming spices, potatoes and peas, dunked in a sweet peach chutney….. but in the form of a gluten free vegan samosa stew! 
12

Ingredients

  • 3 tablespoons canola oil or other light tasting oil or butter
  • 2 medium onions diced
  • 1 tablespoon garam masala
  • 1 tablespoon turmeric
  • 2 teaspoons cumin
  • 1 teaspoon salt
  • ¼ tsp chili flakes
  • 3 cloves garlic minced
  • 1 28 oz or 796 ml can of diced tomatoes
  • 1 5.5 oz or 155 ml can of tomato paste
  • 1 cup of peach puree see note
  • 2 carrots grated
  • 4 cups of water
  • 1 tablespoon of bouillon paste chicken or vegetarian *
  • 2 lbs of potatoes diced
  • 2 cups of frozen peas
  • 1.5 cups of cooked chickpeas or canned
  • ½ cup sundried tomatoes

Instructions

  • Add the oil to the pot of the Instant Pot. Press saute.
  • Add the onions and saute until they soften.
  • Add the garam masala, turmeric, cumin, salt, chili flakes, and garlic. Saute one minute.
  • Add the diced tomatoes, tomato paste, peach puree, carrots, water, bouillon paste, potatoes, and tomatoes.
  • Place the lid on and turn the venting valve to SEAL.
  • Select manual and choose 5 minutes.
  • When the Instant Pot beeps, choose the release method of your choice. My preference is to wait 10 minutes and then release the seal so that nothing splashes out of the valve.
  • Serve as is or with sourdough naan bread!

Notes

  • *I really like the Better Than Bouillon brand of bouillon paste.
  • Three options for peach puree 1) Place fresh, pitted peaches in a blender. 2) Defrost frozen peaches and blend. 3) Find peach puree in the baby food section.
Servings: 12 servings
Calories:
Author: Jessica Penner, RD

March 11, 2020 · 13 Comments

Previous Post: « The Problem With Clean Eating
Next Post: 4 Things You Need to Know About Probiotics »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Comments

  1. Judi says

    December 3, 2021 at 9:50 am

    5 stars
    I used mango purée and it worked, too.

    Reply
    • Jessica Penner says

      January 10, 2023 at 11:13 am

      Great substitute!

      Reply
  2. Kate Grier says

    December 4, 2020 at 11:34 am

    4 stars
    Loved this recipe alhough I did not grate the carrots and next time I would add chicken to make it more like a stew.

    Reply
    • Jessica Penner, RD says

      December 19, 2020 at 8:30 am

      Oh good idea for adding chicken!

      Reply
  3. Brian says

    March 5, 2016 at 7:27 pm

    Only complaint about this recipe is my teenage sons eat it as fast as I can make it ;).

    Reply
    • Jessica Penner says

      March 9, 2016 at 9:03 am

      You had me scared when I quickly scanned the comment and saw the word ‘complaint’! Glad your teens are gobbling it up!

      Reply
  4. Heather Lynn says

    May 14, 2015 at 8:40 pm

    This was delicious!!! I love how you break down the ingredients and why they are good for you. The only thing I would mention is it did take more than 45 minutes on the stove for it to thicken and the potatoes to soften enough. But very much worth it! Thank you for the recipe! please do more Vegan ones 🙂

    Reply
    • Jessica Penner says

      May 15, 2015 at 6:27 pm

      Thank you for the feedback! I will add your input to the recipe. I do enjoy vegan recipes so please stay tuned for more!

      Reply
  5. janet @ the taste space says

    February 18, 2015 at 2:33 pm

    Love it! I have made curries with dried apricots so I see no reason why this would not wonderful as well. Thanks for sharing. 🙂

    Reply
    • Jessica Penner says

      February 18, 2015 at 4:28 pm

      Happy to share 🙂 Yes! I love cooking with dried apricots! I have a recipe for a Moroccan Spiced Beef and Lentils that has dried apricots!

      Reply
  6. Mel says

    February 18, 2015 at 4:24 am

    SO GOOD!

    Reply
  7. Mel says

    February 18, 2015 at 4:23 am

    This is one of the most delicious things I’ve made in a while. Highly recommended.
    It was really soupy after 45 minutes of simmering, so I simmered it longer. After cooling it became thick and stewy.

    Reply

Primary Sidebar

  • Recipes
  • Wellness
  • Meal Planning
Smart Nutrition with Jessica Penner, RD

Footer

  • Facebook
  • Instagram
  • Pinterest

Categories

  • Recipes
  • Privacy and Disclosure Policies