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black bean and sweet potato stew in iron skillet - food gawker image
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5 from 20 votes

Black Bean and Sweet Potato Stew

Course Main Course
Keyword black beans, coconut milk, stew, sweet potato, vegan
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 people
Calories 142kcal
Author Planted and Picked

Ingredients

  • 1 tbsp avocado oil
  • 1 cup red onion, diced (about 1 medium onion)
  • ½ tsp sea salt
  • 2 large garlic cloves
  • 3 cups sweet potatoes, large dice (about 2 medium sweet potatoes)
  • 2 398 ml cans black beans, drained and rinsed (3 cups cooked)
  • 1 tbsp paprika
  • 1 tsp cumin powder
  • 1 tsp chili powder
  • 1 400 ml can full fat coconut milk
  • ½ cup vegetable broth (or filtered water)
  • 1 tbsp hot sauce (or to taste) We used Jalapeño hot sauce

Instructions

  • Start by prepping all the vegetables. Dice the onion and peel and mince the garlic. Peel and chop the sweet potatoes into medium sized chunks.
  • Heat a large pot over medium heat. Add the avocado oil to warm.
  • When the oil is warm, add the onion and garlic along with the sea salt. Sauté for about 5 to 7 minutes, stirring occasionally. Onions should be soft and slightly brown.
  • While the onions are cooking, drain and rinse the black beans in a colander. Open the can of coconut milk.
  • Measure the spices into a small bowl.
  • When the onions are ready, add the sweet potatoes, beans and spices and mix to combine. Cook for about a minute for the spices to start to release some of their flavour.
  • Add in the coconut milk, vegetable broth and hot sauce. We used a milder jalapeño hot sauce, which added a nice flavour without being overly spicy.
  • Bring the stew to a low simmer. Cover and cook for about 30 minutes, stirring occasionally.
  • This stew is nice paired with some brown rice or a piece of homemade sourdough or crusty bread. It is even more flavourful left over for lunch the next day.

Nutrition

Calories: 142kcal | Carbohydrates: 25g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 562mg | Potassium: 431mg | Fiber: 4g | Sugar: 6g | Vitamin A: 14448IU | Vitamin C: 11mg | Calcium: 49mg | Iron: 1mg