Peach Chutney Samosa Stew (gluten free & vegan)

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).

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.  

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 minutes mins

Cook Time:45 minutes mins

Total Time:1 hour 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

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