Ingredients
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the Stew :
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1 large sweet potato, chopped into bite-size pieces
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1 medium yellow onion, diced
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2 cloves garlic , minced
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1 red bell pepper, seeded and diced
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1 green bell pepper, seeded and diced
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1 can (15 oz) no-salt-added black beans, rinsed and drained
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1 (28 oz) can diced tomatoes with juice
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1 cup unsweetened plant milk (such as almond, cashew, or coconut milk)
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1 tsp ground cumin
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1/2 tsp paprika
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1/2 tsp coriander powder
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1 Tbsp maple syrup or agave nectar (optional)
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Salt and pepper, to taste
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Water , as needed
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Garnishes :
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Avocado , sliced and diced
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Cilantro , chopped
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Lime wedges , for serving
Directions
Sub-Title: A Cozy, One-Pot Meal That Packs a Flavorful Punch!
Description: This vegan black bean stew is hearty, satisfying, and full of flavors from Brazil! Made with sweet potatoes, bell peppers, onions, garlic, cumin, paprika, and coriander, it’s also gluten-free, oil-free, and kid-friendly. Serve over your favorite grains or enjoy as a standalone dish for a comforting meal any night of the week.
Ingredients:
For the Stew:
– 1 large sweet potato, chopped into bite-size pieces
– 1 medium yellow onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, seeded and diced
– 1 green bell pepper, seeded and diced
– 1 can (15 oz) no-salt-added black beans, rinsed and drained
– 1 (28 oz) can diced tomatoes with juice
– 1 cup unsweetened plant milk (such as almond, cashew, or coconut milk)
– 1 tsp ground cumin
– 1/2 tsp paprika
– 1/2 tsp coriander powder
– 1 Tbsp maple syrup or agave nectar (optional)
– Salt and pepper, to taste
– Water, as needed
Optional Garnishes:
– Avocado, sliced and diced
– Cilantro, chopped
– Lime wedges, for serving
Instructions:
Directions:
1. In a large stockpot or Dutch oven over medium heat, saute the onion, garlic, and bell peppers in a small amount of water until softened, about 5 minutes.
2. Add the sweet potato, black beans, tomatoes, plant milk, cumin, paprika, coriander, salt, and pepper. Stir well to combine.
3. Bring the mixture to a simmer and cover the pot. Cook for 10-15 minutes, stirring occasionally, until the sweet potato is tender.
4. If desired, transfer half of the stew to a blender and puree until smooth. Return the blended portion to the pot.
5. Simmer uncovered for another 5-10 minutes to allow the flavors to meld together.
Serving suggestions:
This delicious black bean and sweet potato stew can be served over your favorite whole grains like brown rice, quinoa, or millet for added nutrition and texture. You could also serve it as is, making it a complete one-pot meal that’s perfect for busy days. Enjoy!
Nutrition Information per Serving (approximate):
Calories: 350kcal | Carbohydrates: 52g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 250mg | Fiber: 12g
Total Time Needed: 30 minutes + cook time
Steps
|
1
Done
|
In a large stockpot or Dutch oven over medium heat, saute the onion, garlic, and bell peppers in a small amount of water until softened, about 5 minutes. |
|
2
Done
|
Add the sweet potato, black beans, tomatoes, plant milk, cumin, paprika, coriander, salt, and pepper. Stir well to combine. |
|
3
Done
|
Bring the mixture to a simmer and cover the pot. Cook for 10-15 minutes, stirring occasionally, until the sweet potato is tender. |
|
4
Done
|
If desired, transfer half of the stew to a blender and puree until smooth. Return the blended portion to the pot. |
|
5
Done
|
Simmer uncovered for another 5-10 minutes to allow the flavors to meld together. Serving suggestions: This delicious black bean and sweet potato stew can be served over your favorite whole grains like brown rice, quinoa, or millet for added nutrition and texture. You could also serve it as is, making it a complete one-pot meal that's perfect for busy days. Enjoy! Nutrition Information per Serving (approximate): Calories: 350kcal | Carbohydrates: 52g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 250mg | Fiber: 12g Total Time Needed: 30 minutes + cook time |
|
6
Done
|
In a large stockpot or Dutch oven over medium heat, saute the onion, garlic, and bell peppers in a small amount of water until softened, about 5 minutes. |
|
7
Done
|
Add the sweet potato, black beans, tomatoes, plant milk, cumin, paprika, coriander, salt, and pepper. Stir well to combine. |
|
8
Done
|
Bring the mixture to a simmer and cover the pot. Cook for 10-15 minutes, stirring occasionally, until the sweet potato is tender. |
|
9
Done
|
If desired, transfer half of the stew to a blender and puree until smooth. Return the blended portion to the pot. |
|
10
Done
|
Simmer uncovered for another 5-10 minutes to allow the flavors to meld together. Serving suggestions: This delicious black bean and sweet potato stew can be served over your favorite whole grains like brown rice, quinoa, or millet for added nutrition and texture. You could also serve it as is, making it a complete one-pot meal that's perfect for busy days. Enjoy! Nutrition Information per Serving (approximate): Calories: 350kcal | Carbohydrates: 52g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 250mg | Fiber: 12g Total Time Needed: 30 minutes + cook time |
