FrenchMedium · Hot
Chickpea & Sweet Potato Navarin with Sunflower Seeds
A hearty, allergen-free French-inspired navarin (stew) featuring tender sweet potatoes and protein-rich chickpeas, finished with crunchy toasted sunflower seeds for a comforting one-pot meal.
Prep
15 min
Cook
30 min
Total
45 min
Method
Prep
1
Dice the yellow onion, mince the garlic, and peel and cut the carrots into 1-inch chunks.
2
Peel the sweet potatoes and cut into 1.5-inch cubes. Drain and rinse the chickpeas.
Simmer the Navarin
7
Pour in the chicken broth and add the thyme and rosemary sprigs. Stir in the balsamic vinegar.
8
Add the sweet potato cubes and chickpeas. Bring to a boil, then reduce heat to low and simmer covered for 20 minutes until sweet potatoes are fork-tender.
9
Remove the herb sprigs. Stir in the lemon juice and season with salt and black pepper to taste.
Toast Sunflower Seeds
10
While the navarin simmers, add the sunflower seeds to a small dry skillet over medium-low heat.
11
Toast for 3-4 minutes, stirring frequently, until golden and fragrant. Set aside to cool.
Finish & Serve
12
Cook the white rice according to package directions.
13
Ladle the navarin over cooked white rice. Garnish with toasted sunflower seeds and fresh parsley.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -7
Calories
1093
per serving
Calorie-dense · 1093 kcalSource of protein · 34gSource of fibre · 18gLow sugar · 10gLow saturated fat · 3g
Protein
34g
Carbs
185g
Fat
25g
Sat. fat
3g
Fiber
18g
Sugar
10g
Sodium
928mg
Gluten FreePlant ForwardDairy FreeEgg FreeNut FreeSoy FreeHeart HealthyAnti InflammatoryHigh ProteinHigh Fiber
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
B
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.8
per serving
BCarbonAEU all-round· carbon sets the grade
Water
2.1m³
Land
30Pt
Runoff
0.08g P
White Rice drives 56% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
6
Umami
4
Sweet
5
Salty
3
Sour
2
Bitter
1
Spicy
Textures
TenderCreamyCrispySoftSaucy
Aromas
HerbalEarthySmokyNuttyPungent
Safety & Storage
Cross Contamination
Toast sunflower seeds in a dedicated clean skillet or one that has been thoroughly washed to prevent cross-contact with other allergens. Even though sunflower seeds are not a top-8 allergen, they can cause reactions in those with seed allergies.
Allergen Warning
Chicken broth varies by brand. Some contain celery, soy, or wheat. Always verify the label or use a certified allergen-free broth to ensure the recipe remains free from hidden allergens.
Handling
When toasting sunflower seeds, stir frequently and watch closely. They can go from golden to burnt in under a minute due to their high oil content.
Cooking Temperature
Maintain the navarin at a gentle simmer (not a rolling boil) once sweet potatoes and chickpeas are added to prevent chickpeas from breaking apart and to ensure even cooking of vegetables.
Ensure the navarin reaches and maintains an internal temperature of 165°F (74°C) before serving. Use a food thermometer to verify, especially if using raw chicken broth or if there is any doubt about the starting temperature of ingredients.
Storage
Store leftover navarin in an airtight container in the refrigerator for up to 4 days. The sweet potatoes may soften further upon storage, which is normal.
Shelf Life
For food safety, consume the navarin within 2 days for best quality. Reheat to an internal temperature of 165°F (74°C) before serving leftovers.
Pro Tips
Technique
Toast your sunflower seeds low and slow—patience is everything. Rush them and they'll burn before they get fragrant. You want them golden and nutty-smelling, not brown.
Storage
Store the components separately: keep toasted seeds in an airtight jar at room temperature, and refrigerate the stew in glass containers. It actually tastes better the next day when the flavors have married together.
Substitution
No white rice on hand? Cauliflower rice works beautifully here for a lower-carb option, or try quinoa if you want extra protein. Both are allergen-safe staples I keep in my pantry.
From the chef
Sweet potato and chickpeas carry this navarin beautifully — the sweet potato breaks down just at the edges to thicken the broth naturally while the chickpeas hold their shape, and a balsamic splash brings the kind of depth you usually only get from long-braised meat. Thyme, rosemary, and turmeric give it warmth throughout. The toasted sunflower seeds on top are not a garnish afterthought — they add a nutty crunch that makes every bowl feel complete. Free from the top allergens, seasoned all the way through, and genuinely satisfying over rice.
TagsAllergen FreeDairy FreeGluten FreeNut FreeEgg FreeSoy FreeFish FreeShellfish FreeWeeknight DinnerComfort FoodOne PotPlant Based ProteinVegetarian Friendly
AllergensSulfites
Source: generated · June 10, 2026