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How to Prepare Sweet Potato and Black Beans Stew

Sweet potato and black bean stew is an irresistible meal with healthy vegetables like tomatoes, sweet potatoes, black beans, spinach, and onions.

This meal contains chunks of sweet potato cooked with black beans and flavorful vegetables in a thick and spicy sauce.

What type of sweet potato to use?

Sweet potatoes come in a variety of varieties, but the nicest ones are the ones that are brilliant orange. Look for small to medium-sized potatoes that feel solid to the touch and have smooth skin if you want the greatest sweet potatoes that will offer you the sweet flavor when cooked. Sweet potatoes that are larger will be starchier than those that are smaller.

What should not miss

The centerpiece of the stew is sweet potatoes, which are earthy and delicious. You can choose from a range of sweet potatoes.

For this meal, spinach and kale is ideal. They wilt and almost melt into the soup, thereby contributing more vegetables to the stew and successfully absorb the flavors.

Any dish benefits greatly from the taste that onions and garlic give, especially stews.

The addition of ground coriander, chili flakes, and cumin elevates this straightforward sweet potato stew to a whole new level. They go well with sweet potatoes since they are hearty and earthy spices.

The stew's color is intensified by turmeric and paprika, which give it a gorgeous, vibrant yellow tint.

Tips for cooking sweet potato and black beans stew

You may always modify this recipe to use the ingredients you already have, such as switching the sweet potatoes and black beans for butternut squash and lentils, respectively.

Try a piece of each sweet potato with a fork or knife to see if it is soft and cooked all the way through. They are fully cooked if there is no resistance and are soft.

Ingredients

1 large sweet potato, peeled and cut into small cubes

4 cups of parboiled black beans

2 tbsp cooking oil

2 large garlic cloves, crushed

1 large red onion, diced

4 large tomatoes, diced

3 handfuls of fresh spinach, roughly chopped

½ tsp ground coriander

1 tsp turmeric

½ tsp cayenne pepper

1 pinch of chili flakes

½ tsp paprika

½ tsp cumin

1 tbsp tomato puree/ tomato paste

2 cups vegetable stock/water

Salt and pepper to taste

Procedure

Peel and chop the sweet potatoes into small cubes.

Heat a large pot on medium heat with cooking oil, then add garlic and onion.

Sauté until soft and fragrant then add a pinch of salt & pepper and fry for a couple of minutes.

Stir in the paprika, ground coriander, cayenne pepper, chili flakes, and turmeric.

Mix the spices then add the sweet potato along with a pinch of salt and pepper.

Stir-fry for two minutes then add the diced tomatoes, tomato puree or paste, and black beans, and mix together

Pour in the water or vegetable stock if using, stir and bring to a boil.

Reduce the heat to low and cover the pan for 20 to 25 minutes and boil to the desired thickness.

Add the spinach and allow it to cook before turning the heat off.

Serve with cumin rice and enjoy.

Health benefits to the body

Black beans and sweet potatoes are rich sources of vitamins, fiber, and minerals. They are excellent for gut health since they are simple to digest, support a variety of functions like normal vision and brain function, and maintain a strong and healthy immune system.

Conclusion

The ideal warming food to prepare in the chilly weather is this sweet potato and black bean chili stew. It is vegan, gluten-free, and bursting with flavor, color, and pleasure. It is also very affordable and simple to produce. You can serve the sweet potato and bean stew with cumin rice, plain rice, or chapati/flatbread.

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