Vegan Sweet Potato Stew
This warming vegan sweet potato stew is a vibrant, flavorful dish perfect for a cozy meal. Rich with aromatic spices, tender sweet potatoes, and hearty beans, it offers a deeply satisfying experience. It's an effortlessly delicious and nutritious option that will quickly become a household favorite.
Prep Time
15 minutes
Cook Time
25-30 minutes
Total Time
40-45 minutes
Servings
4-6 servings
Keywords
vegan sweet potato stewhearty stewplant-based recipehealthy vegansweet potato currychickpea steweasy vegan dinnerwarming stewdairy-free stewgluten-free option
Why This Recipe Delivers
- Bursting with rich, aromatic spices for a complex flavor profile.
- Packed with nutrient-dense sweet potatoes and protein-rich beans.
- An incredibly comforting and warming dish perfect for any season.
- Remarkably easy to prepare, making it ideal for weeknight dinners.
- Highly customizable with various toppings and serving suggestions.
Ingredients
- 30 ml (2 tablespoons) olive oil
- 2 medium sweet potatoes, peeled and cubed (approximately 700g or 4 cups)
- 1 large sweet onion, diced (approximately 250g)
- 6-8 cloves garlic, minced (approximately 20-25g)
- 5 ml (1 teaspoon) chili powder
- 5 ml (1 teaspoon) smoked paprika
- 5 ml (1 teaspoon) ground cumin
- 5 ml (1 teaspoon) ground cinnamon (or 1 cinnamon stick)
- 2.5 ml (½ teaspoon) black pepper, freshly ground (adjust to taste)
- 2.5 ml (½ teaspoon) fine sea salt (adjust to taste)
- 2 cans (each 425g or 15oz) fire roasted diced tomatoes, undrained
- 1 can (425g or 15oz) chickpeas, drained and rinsed (approximately 240g net weight)
- 1 can (425g or 15oz) cannellini beans, drained and rinsed (approximately 240g net weight)
- Approximately 250-500 ml (1-2 cups) vegetable stock or water, as needed to cover
- 15-30 ml (1-2 tablespoons) tahini
- 60g (2 cups) fresh spinach, roughly chopped
Instructions
- Heat 30 ml (2 tablespoons) of olive oil in a large, heavy-bottomed skillet or Dutch oven over medium heat. Once the oil is shimmering, add the cubed sweet potatoes and diced sweet onions. Allow them to cook undisturbed for 2 minutes to develop a slight char and sweetness on the bottom, then stir gently.
- Continue cooking for another 2 minutes without stirring, allowing more caramelization to occur, then stir again. Cook for an additional 3 minutes, stirring occasionally, until the onions are softened and translucent, and the sweet potatoes begin to tenderize slightly. This initial browning adds depth of flavor to the stew.
- Add the minced garlic, chili powder, smoked paprika, ground cumin, and ground cinnamon (or a whole cinnamon stick if using). Mix everything thoroughly with the vegetables, ensuring the spices coat them evenly. Cook for 1 minute, stirring constantly, to toast the spices and release their full aroma. Be careful not to burn the garlic.
- Pour in the two cans of fire-roasted tomatoes with their juices, along with the drained and rinsed chickpeas and cannellini beans. Stir all the ingredients together to combine.
- Add just enough vegetable stock or water to barely cover the ingredients in the pot. Bring the mixture to a gentle simmer, then reduce the heat to medium-low, cover, and let it cook for 10 minutes, stirring occasionally. This allows the sweet potatoes to become fully tender and the flavors to meld beautifully.
- Remove the lid, then stir in 15-30 ml (1-2 tablespoons) of tahini. Mix until the tahini is completely incorporated, adding a creamy, nutty richness to the stew.
- Add the roughly chopped fresh spinach to the pot. Stir the spinach into the hot stew and cook for another 2-3 minutes, or until the spinach has completely wilted and become tender.
- Taste the stew and season with additional salt and freshly ground black pepper as needed. Adjust any other spices to your preference.
- Ladle the hearty vegan sweet potato stew into bowls. Top with fresh herbs like cilantro or parsley, crispy potato skins (as suggested in the notes), or other desired garnishes. Serve this comforting stew with fluffy rice, quinoa, crusty bread, or even baked potatoes for a complete meal, or enjoy it simply on its own.
Tools You’ll Need
- Large skillet or Dutch oven
- Cutting board
- Sharp chef's knife
- Measuring spoons and cups (or kitchen scale)
- Can opener
- Stirring spoon or spatula
Essential Success Tips
- Do not rush the initial sautéing of the sweet potatoes and onions; developing a good sear adds significant depth of flavor to the stew.
- Toast your spices gently for about a minute before adding liquids; this bloom releases their full aromatic potential.
- Adjust the consistency of the stew by adding more or less vegetable stock; aim for a thick, hearty texture, but ensure it's not overly dry.
- Taste and adjust seasoning frequently, especially after adding the tahini and at the very end. Salt and pepper can elevate all the other flavors.
- For an extra layer of flavor, consider using fire-roasted vegetable stock instead of regular stock or water.
Professional Cooking Secrets
- For a truly luxurious texture, blend about one cup of the cooked stew (before adding spinach) until smooth, then stir it back into the pot. This naturally thickens the stew without needing flour or cornstarch.
- If using a cinnamon stick, remove it before serving for a more refined texture and to prevent over-infusion of cinnamon.
- To enhance the umami, add a tablespoon of white miso paste along with the tahini. It provides a savory depth without overpowering the other flavors.
Notes
- Storage: Leftover stew can be stored in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 3 months; thaw overnight in the fridge and reheat gently on the stovetop.
- Crispy Potato Skins: To make crispy potato skins, simply bake the peels from your sweet potatoes (tossed with a little olive oil, salt, and paprika) at 200°C (400°F) for 15-20 minutes until crisp. They make a fantastic, zero-waste garnish.
- Variations: Feel free to add other vegetables like bell peppers, zucchini, or kale. A squeeze of lime juice at the end can brighten the flavors significantly.
Frequently Asked Questions
Can I make this stew spicier?
Absolutely! Increase the amount of chili powder or add a pinch of cayenne pepper, red pepper flakes, or a dash of hot sauce when serving to kick up the heat.
Is this recipe gluten-free?
Yes, this Vegan Sweet Potato Stew is naturally gluten-free, provided your vegetable stock is certified gluten-free. It's a great option for those with gluten sensitivities.
Can I prepare this stew in advance?
This stew is excellent for meal prep! Its flavors deepen beautifully overnight. Prepare it fully, cool completely, and store in the refrigerator. Reheat gently on the stovetop or in the microwave.
Nutrition Facts (Per Serving)
Calories: 380, Protein: 15g, Fat: 12g, Carbs: 55g, Fiber: 14g (Approximate per serving for 6 servings)
Allergy Information
Contains sesame (from tahini). For a sesame-free version, you can omit the tahini or substitute with 1-2 tablespoons of a nut or seed butter you tolerate, such as sunflower seed butter, though the flavor profile will shift slightly. This dish is naturally dairy-free, egg-free, and gluten-free.
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