Imagine a warm, fragrant stew that captures the vibrant spirit of the Caribbean in every single spoonful. This Sweet Potato and Bean Stew isn't just a meal—it's a flavor-packed journey that will transform your ordinary dinner into an exotic experience. Bursting with rich coconut milk, aromatic spices, and hearty vegetables, this recipe promises to tantalize your senses and bring a touch of tropical magic right to your dining table.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Caribbean
Serves: 4 servings
Ingredients
- 2 medium sweet potatoes, diced
- 1 can black beans, drained and rinsed
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 teaspoon thyme
- 1 teaspoon allspice
- Salt and pepper to taste
- 2 cups vegetable broth
Instructions
- Prepare all ingredients by washing, peeling, and chopping sweet potatoes, onions, garlic, and bell pepper. Drain and rinse black beans thoroughly.
- Heat a large pot or Dutch oven over medium heat. Add a small amount of oil and sauté chopped onions until they become translucent and slightly golden, approximately 3-4 minutes.
- Add minced garlic and diced bell pepper to the pot. Cook for an additional 2 minutes, stirring frequently to prevent burning and ensure even cooking.
- Sprinkle thyme and allspice over the vegetables, stirring to distribute the spices evenly and release their aromatic flavors.
- Add diced sweet potatoes to the pot and stir to combine with the spiced vegetables. Cook for 3-4 minutes to begin softening the sweet potatoes.
- Pour in vegetable broth and coconut milk. Stir to combine all ingredients and bring the mixture to a gentle simmer.
- Add drained black beans to the pot. Reduce heat to low, cover, and let the stew simmer for 20-25 minutes, or until sweet potatoes are tender but not mushy.
- Season with salt and pepper to taste. Stir occasionally to prevent sticking and ensure even cooking.
- Once sweet potatoes are fork-tender and the stew has thickened, remove from heat. Let stand for 5 minutes before serving to allow flavors to meld.
- Serve hot in deep bowls. Optional: Garnish with fresh cilantro or a squeeze of lime juice for added brightness.
Tips
- Choose firm, fresh sweet potatoes for the best texture and flavor. Look for ones without blemishes or soft spots.
- Toast your spices (thyme and allspice) in the pot for 30 seconds before adding other ingredients to enhance their aromatic qualities.
- Use low-sodium vegetable broth to better control the salt content of your stew.
- For a creamier consistency, slightly mash some of the sweet potatoes during the last few minutes of cooking.
- If you want extra protein, consider adding diced tofu or shredded chicken to the stew.
- Fresh herbs like cilantro or parsley can elevate the final presentation and add a burst of freshness.
- The stew tastes even better the next day, so don't hesitate to make it in advance for meal prep.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 45g
Protein: 10g
Fat: 18g
Saturated Fat: 14g
Cholesterol: 0mg
