Spiced Sweet Potato and Black Bean Stew

Introduction

This Spiced Sweet Potato and Black Bean Stew has quickly become a family favorite in our home. The combination of tender sweet potatoes, hearty black beans, and aromatic spices creates a warming and satisfying stew that everyone loves. It’s packed with flavor and nutrition, making it a great choice for a cozy dinner or a healthy lunch. Not only is this recipe quick and easy to make, but it’s also a hit with both vegetarians and meat-eaters alike. The spice blend gives it just the right kick without being overwhelming, and the fresh cilantro garnish adds a nice, refreshing touch. We enjoy serving it with a slice of crusty bread or over a bed of rice for a complete meal.

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

This Spiced Sweet Potato and Black Bean Stew is a delightful and nutritious meal that combines bold flavors and hearty ingredients. The creamy texture of the sweet potatoes pairs perfectly with the protein-packed black beans, while the spices bring depth and warmth to every bite. Whether you are looking for a cozy dish to warm you up on a chilly evening or a healthy, satisfying stew for meal prep, this recipe is perfect. Here are just a few reasons why you’ll love it:

• Nutrient-Dense: Sweet potatoes are rich in vitamins, minerals, and fiber, while black beans provide a good source of protein, making this stew both filling and nutritious.
• Vibrant Flavors: The combination of chili powder, cumin, smoked paprika, and cayenne adds a delightful warmth and depth of flavor that enhances the sweetness of the potatoes and the earthiness of the black beans.
• Quick and Easy: This stew comes together in just 40 minutes, making it a perfect weeknight dinner option.
• Versatile: You can adjust the spice level to your liking and even add extra veggies or protein if desired.

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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. Heat Olive Oil:
   In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic. Sauté for 3-4 minutes, until the onion becomes soft and translucent.
2. Add Sweet Potatoes and Bell Pepper:
   Add the cubed sweet potatoes and diced bell pepper to the pot. Continue to cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
3. Toast Spices:
   Stir in the chili powder, cumin, smoked paprika, and cayenne pepper (if using). Let the spices cook for 1 minute, allowing them to become fragrant and toasted.
4. Add Beans, Tomatoes, and Broth:
   Add the cooked black beans, canned diced tomatoes, vegetable broth, and tomato paste to the pot. Stir well to combine, ensuring that the tomato paste is fully incorporated into the mixture.
5. Simmer:
   Bring the stew to a boil, then reduce the heat to low. Let it simmer for 20-25 minutes, or until the sweet potatoes are fork-tender and the flavors have melded together.
6. Season and Garnish:
   Taste the stew and season with salt and black pepper as needed. Ladle the stew into bowls and garnish with fresh cilantro. Serve warm and enjoy!

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Nutrition Facts

• Servings: 4
• Calories per serving: 250
• Fat: 5g
• Saturated Fat: 0.5g
• Unsaturated Fat: 4g
• Carbohydrates: 45g
• Fiber: 9g
• Sugar: 10g
• Protein: 9g
• Sodium: 600mg
• Cholesterol: 0mg

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Preparation Time

• Prep Time: 10 minutes
• Cooking Time: 30 minutes
• Total Time: 40 minutes

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How to Serve

This Spiced Sweet Potato and Black Bean Stew is a versatile dish that pairs well with a variety of sides. Here are a few ideas for serving:

• Serve with Rice: Serve the stew over a bed of brown rice, white rice, or quinoa for a complete and filling meal.
• Add Bread: Pair the stew with a slice of crusty bread or naan to soak up the flavorful broth.
• Toppings: Add a dollop of sour cream or Greek yogurt for a creamy contrast, or sprinkle with additional chopped cilantro, diced avocado, or a squeeze of lime juice for extra freshness.
• Side Salad: Pair the stew with a simple green salad for added crunch and lightness.

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Additional Tips

1. Adjust the Spice Level: If you prefer a milder stew, reduce or omit the cayenne pepper. For more heat, increase the amount of chili powder or cayenne.
2. Add Extra Veggies: Feel free to add extra vegetables like zucchini, corn, or spinach to the stew. Just chop them into bite-sized pieces and add them with the bell pepper.
3. Make It Creamy: For a creamier texture, you can add a can of coconut milk or a few tablespoons of heavy cream at the end of cooking.
4. Store Leftovers: This stew stores well in the refrigerator for up to 4 days. Reheat in a pot over low heat or in the microwave until warmed through.
5. Meal Prep: Make a large batch of this stew and store it in individual portions for an easy meal prep option. It also freezes well for up to 3 months.

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FAQ Section

1. Can I use frozen sweet potatoes for this recipe?
   Yes, you can use frozen sweet potatoes, but be sure to thaw them before adding them to the stew to ensure they cook evenly.
2. Can I use fresh tomatoes instead of canned?
   Yes, you can use about 2-3 fresh tomatoes, chopped. Just make sure to cook them down until they release their juices.
3. Can I substitute the black beans with another type of bean?
   Absolutely! You can use kidney beans, pinto beans, or even chickpeas in place of black beans.
4. Can I make this stew in a slow cooker?
   Yes, to make this stew in a slow cooker, sauté the onion, garlic, sweet potatoes, and bell pepper in a pan before transferring them to the slow cooker. Add the remaining ingredients and cook on low for 6-7 hours.
5. Can I use chicken broth instead of vegetable broth?
   Yes, chicken broth works fine in this recipe. It will add a slightly different flavor, but the stew will still be delicious.
6. Is this stew vegan?
   Yes, this stew is naturally vegan as it contains no animal products.
7. Can I add meat to this stew?
   Yes, if you prefer a meat version, you can add cooked chicken, turkey, or ground beef to the stew for additional protein.
8. What can I use as a substitute for cilantro?
   If you’re not a fan of cilantro, you can substitute it with fresh parsley or green onions for a fresh garnish.
9. Can I freeze this stew?
   Yes, this stew freezes well. Let it cool completely before transferring it to an airtight container for freezing. It will keep for up to 3 months.
10. What other spices can I add to this stew?
    If you enjoy different spices, you can add ground coriander, cinnamon, or turmeric to enhance the flavor profile. Experiment with your favorite spices to find the perfect combination.

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This Spiced Sweet Potato and Black Bean Stew is a nourishing, flavorful, and easy-to-make dish that’s perfect for any season. Whether you’re cooking for a family, meal prepping for the week, or craving something comforting and healthy, this stew is sure to satisfy. The balance of spices, the creaminess of the sweet potatoes, and the heartiness of the black beans make this recipe a winner. Enjoy it with your favorite sides or on its own – either way, it’s sure to be a hit!

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