Sweet Potato and Black Bean Stew
Sweet potato and black bean stew is a comforting, healthy vegetarian dinner. It's got plenty of veggies and protein packed black beans to keep you feeling full. This colourful vegetarian sweet potato stew is easy to make in one pot, and is budget-friendly.
Equipment
- large frying pan with lid
Ingredients
- 1 tablespoon olive oil
- 1 large onion peeled and finely chopped
- 2 cloves garlic peeled and very finely chopped
- 400 g sweet potatoes cut into small (1.5cm) cubes
- 400 g canned tomatoes
- 1 tablespoon tomato puree
- 400 g canned black beans cooked beans 250g drained weight
- 1 tablespoon soy sauce
- seasoning to taste
- 300 ml water or vegetable stock
- 200 g kale stalks removed, leaves finely shredded
- 1 handful fresh herbs or use dried herbs
Instructions
- Heat a large lidded frying pan on a medium-high heat and add the olive oil. Fry the onions until starting to caramelise.
- Add the garlic, tomatoes, tomato puree, sweet potatoes, black beans, soy sauce, seasoning and 300ml water to the pan. Mix well and bring up to a boil. Cover and simmer gently for 30 minutes or until the sweet potatoes are tender to the point of a knife.
- Add the kale and soft herbs and simmer for a couple more minutes until the kale has softened.
Notes
- You can also make a spicy sweet potato and black bean stew. Add curry powder to taste or a pinch of dried chillies and fry with the onions. You can also add chipotle paste or smoked paprika for a smokier flavour.
- If using dried herbs, or woody herbs such as rosemary or thyme, add them with the tomatoes so that they soften and rehydrate.
- Soft herbs such as basil or parsley should be added at the end with the kale.
- Black beans can be substituted with other beans such as kidney beans, cannellini or haricot beans. Note that all beans must be cooked before adding to the recipe.
Nutrition
Calories: 303kcalCarbohydrates: 59.7gProtein: 9.8gFat: 4.1gSaturated Fat: 0.5gFiber: 12gSugar: 6.5g
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