Spiced Sweet Potato and Black Bean Stew

Introduction

I’ve always loved the comforting warmth of a hearty stew, but what I adore even more is when a dish is both nutritious and packed with flavor. This Spiced Sweet Potato and Black Bean Stew is the perfect blend of both. The combination of sweet potatoes and black beans, paired with warm spices like cumin, chili powder, and smoked paprika, creates a dish that feels like a hug in a bowl.

My family absolutely loves this recipe, and it has become one of our go-to weeknight meals. It’s incredibly easy to make, packed with fiber and vitamins, and full of delicious, bold flavors. Whether you’re a seasoned plant-based eater or just looking for a comforting and healthy meal, this stew will surely win you over. And if you’re like us, it also makes for amazing leftovers that taste even better the next day!

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Why You’ll Love This Spiced Sweet Potato and Black Bean Stew

This Spiced Sweet Potato and Black Bean Stew isn’t just easy to prepare, it’s a feast for the senses. The natural sweetness of the potatoes pairs wonderfully with the earthiness of the black beans, while the blend of spices adds just the right amount of warmth and depth to each spoonful. The dish is vegan, gluten-free, and rich in protein, fiber, and vitamins, making it a healthy and satisfying option for everyone. If you’re someone who loves a bowl of comforting food that also supports your well-being, then you’re going to love this recipe!

Packed with complex carbohydrates, healthy fats, and plant-based protein, this stew will keep you full and energized without the usual heaviness of other stews. Plus, the best part is that it’s all made in one pot, making cleanup a breeze.

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Ingredients

• 1 tbsp olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 medium sweet potatoes, peeled and cubed
• 1 bell pepper, diced
• 1 1/2 cups cooked black beans (or 1 can, drained and rinsed)
• 1 1/2 cups canned diced tomatoes
• 2 cups vegetable broth
• 1 tbsp tomato paste
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional, for spice)
• Salt and black pepper to taste
• Fresh cilantro, for garnish

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Instructions

1. Sauté the Onions and Garlic:
   Heat the olive oil in a large pot over medium heat. Once the oil is heated, add the diced onion and minced garlic. Sauté for about 3-4 minutes until the onions are softened and translucent.
2. Cook the Sweet Potatoes and Bell Pepper:
   Add the cubed sweet potatoes and diced bell pepper to the pot. Stir occasionally and cook for another 5 minutes, allowing the vegetables to soften slightly and develop flavor.
3. Toast the Spices:
   Add the chili powder, cumin, smoked paprika, and cayenne pepper (if using) to the pot. Stir for about 1 minute to toast the spices, releasing their aroma and flavor. Be careful not to burn the spices.
4. Add the Beans, Tomatoes, and Broth:
   Stir in the black beans, diced tomatoes, vegetable broth, and tomato paste. Stir everything together to combine well.
5. Simmer the Stew:
   Bring the stew to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the sweet potatoes are tender and cooked through.
6. Season and Garnish:
   Season the stew with salt and black pepper to taste. Garnish with freshly chopped cilantro before serving.
7. Serve:
   Serve the stew hot with your favorite side dishes, and enjoy the warming, rich flavors of this hearty meal.

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Nutrition Facts

• Servings: 4
• Calories per serving: 250
• Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 5g
• Carbohydrates: 45g
  • Fiber: 9g
  • Sugar: 9g
• Protein: 9g
• Cholesterol: 0mg
• Sodium: 630mg
• Potassium: 800mg

This stew is not only full of flavor but also incredibly healthy. The black beans provide plant-based protein, while the sweet potatoes offer complex carbohydrates that help keep you full longer. The spices, along with the vegetable broth, offer a comforting and warming element, making it a great dish for colder months.

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Preparation Time

• Prep time: 10 minutes
• Cook time: 30 minutes
• Total time: 40 minutes

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How to Serve

• With Rice: Serve the stew over a bed of rice (brown rice works beautifully) for a more substantial meal.
• With Bread: Pair with crusty whole-grain bread to soak up all the flavorful broth.
• Topped with Avocado: Add sliced avocado on top for a creamy texture that complements the spices.
• With a Salad: A side of fresh greens with a light vinaigrette will balance the richness of the stew.
• As a Standalone Meal: This stew is hearty enough to be enjoyed on its own, providing all the nourishment you need in one bowl.

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Additional Tips

1. Adjust the Spice Level:
   If you love spicy food, feel free to add more cayenne pepper or even some diced jalapeños. For a milder version, leave out the cayenne and reduce the chili powder.
2. Make it Heartier:
   Add more protein by stirring in some cooked quinoa or adding a handful of spinach or kale for extra greens.
3. Meal Prep Friendly:
   This stew keeps well in the refrigerator for up to 3 days, making it a great option for meal prepping. It also freezes well, so you can enjoy it later by reheating.
4. Add a Touch of Cream:
   For a creamier stew, stir in a splash of coconut milk or cream during the last 5 minutes of cooking. This will give the stew a velvety texture and add a subtle sweetness.
5. Experiment with Sweet Potatoes:
   You can mix up the types of sweet potatoes you use. Try adding Japanese sweet potatoes for a denser texture or purple sweet potatoes for a unique color and flavor profile.

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FAQ Section

1. Can I use other types of beans?
   Yes! You can substitute black beans with kidney beans, pinto beans, or chickpeas if preferred.
2. Can I make this stew in a slow cooker?
   Absolutely! Sauté the onion, garlic, and spices first, then add the rest of the ingredients to your slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.
3. Is this stew spicy?
   The stew has a mild heat due to the cayenne pepper, but you can adjust the spice level to suit your taste. If you prefer it mild, just omit the cayenne.
4. Can I use fresh tomatoes instead of canned?
   Yes, fresh tomatoes can be used, but you’ll need to chop them and possibly add a little more broth to maintain the consistency.
5. Can I add meat to this stew?
   Yes, you can add diced chicken, turkey, or even ground beef for extra protein. Cook the meat separately before adding it to the pot.
6. Is this stew vegan?
   Yes, this recipe is completely vegan. It’s also gluten-free, making it suitable for various dietary preferences.
7. Can I make this stew spicier?
   Absolutely! Add more cayenne pepper or a fresh jalapeño for an extra kick of heat.
8. How do I store leftovers?
   Store leftovers in an airtight container in the fridge for up to 3 days. You can also freeze the stew for up to 3 months.
9. What can I serve with this stew?
   This stew pairs beautifully with rice, quinoa, or crusty bread. You could also serve it with a side of sautéed greens or a fresh salad.
10. Can I use sweet potato puree instead of cubed sweet potatoes?
    While you can use sweet potato puree, it will change the texture of the stew. If you do, reduce the cooking time and add a little extra broth.

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Conclusion

This Spiced Sweet Potato and Black Bean Stew is a warming, nutritious dish that combines vibrant flavors and wholesome ingredients. Whether you’re looking for a quick weeknight dinner or a filling lunch, this stew has got you covered. The balance of spices and the sweetness of the potatoes make it a satisfying meal that is also vegan and gluten-free. Give it a try and enjoy a bowl of comfort that’s as healthy as it is delicious!

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