Sweet Potato Stew
This full-meal big bowl comes together very quickly and is packed with protein, slow-release complex carbohydrates and anti-oxidants. This is one of my favourite meals after a run or hike. To create an even heartier meal, you could add 1-2 diced red peppers and ladle the finished stew over cooked brown rice or quinoa. Substituting water or broth for the olive oil traditionally used to soften the onion, garlic and ginger, keeps this super heart-healthy. Enjoy!
Recipe type: Main Dish
Serves: Serves 4
- 2-3 Tbsp water or vegetable broth
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 Tbsp chopped fresh ginger
- ½ tsp ground allspice
- ¼ tsp cayenne pepper (or less if you don’t want it too ‘hot’)
- 4 cups vegetable broth
- 2 large sweet potatoes, peeled and cut into 1-inch chunks
- ½ cup natural peanut butter or almond butter
- 1 cup boiling water
- ⅓ cup tomato paste
- 1 15-oz can chickpeas, rinsed and drained
- 1 – 2 cups chopped fresh baby spinach or other green such as kale or Swiss Chard. You can also use frozen spinach!
- Optional – Cooked brown rice or quinoa
- Heat the water or broth in a large soup pot over medium-high heat. Add onion and cook for 3 minutes until onion is a bit soft, add the garlic, ginger, allspice, and cayenne. Cook for 1 minute more.
- Add the broth and sweet potatoes, and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes.
- In a bowl, whisk the peanut butter and water. Add to the sweet potato stew along with the tomato paste, chickpeas, and spinach. Cook for 10 minutes or until heated through.
- Serve over rice or quinoa if desired