Sweet Potato Black Bean Stew

4.0
(42)

Forget that stick-to-your-ribs business. This stew guarantees energy in a bowl from the combined hint of sweetness, kick of spice, and splash of citrus.

Sweet Potato Black Bean Stew
Photo: Kritsada Panichgul
Prep Time:
25 mins
Cook Time:
15 mins
Total Time:
40 mins
Servings:
6

Ingredients

  • 1 tablespoon canola oil

  • 2 medium sweet potatoes, peeled and cut into 1-inch pieces

  • 1 medium red sweet pepper, seeded and cut into 1/2-inch pieces

  • ½ cup coarsely chopped onion (1 medium)

  • 1 fresh jalapeño chile pepper, chopped*

  • 1 clove garlic, minced

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • 1 teaspoon cayenne pepper

  • 3 cup vegetable broth

  • 1 14.5 ounce can black beans, rinsed and drained

  • 1 14.5 ounce can diced tomatoes, undrained

  • 1 cup frozen whole kernel corn

  • ¼ cup snipped fresh cilantro

  • ¼ cup lime juice

  • Salt

  • Ground black pepper

  • Shredded cheddar cheese

  • Snipped fresh cilantro (optional)

Directions

  1. In a large Dutch oven heat oil over medium-high heat. Add sweet potatoes, sweet pepper, onion, jalapeño pepper, and garlic. Cook about 4 minutes or until peppers and onion are tender, stirring occasionally.

  2. Stir in chili powder, cumin, and cayenne pepper; reduce heat to medium. Cook, covered, for 7 to 8 minutes or until sweet potatoes are tender, stirring occasionally.

  3. Add broth, beans, and tomatoes. Bring to boiling, stirring occasionally. Stir in frozen corn; reduce heat. Simmer, uncovered, for 15 minutes.

  4. Stir in 1/4 cup cilantro and lime juice. Season to taste with salt and black pepper. Top each serving with cheese and, if desired, additional cilantro.

*Tip:

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Variation:

To vary this dish, substitute kidney beans, pinto beans, or a mix of types for straight black beans. Try butternut or kobucha squash or yams for the sweet potatoes; add 2 chopped, canned chipotle peppers for a smoky hot flavor; and/or add a few squirts of Sriracha to amp up the heat.

Nutrition Facts (per serving)

231 Calories
8g Fat
34g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 231
% Daily Value *
Total Fat 8g 10%
Saturated Fat 3g 15%
Cholesterol 15mg 5%
Sodium 708mg 31%
Total Carbohydrate 34g 12%
Total Sugars 7g
Protein 11g
Vitamin C 42.5mg 213%
Calcium 191.8mg 15%
Iron 2mg 11%
Potassium 486mg 10%
Folate, total 32.3mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Articles