This hearty Mediterranean-style sweet potato stew is a flavorful, plant-based delight that’s perfect for busy weeknights.
Packed with fiber-rich sweet potatoes, nutrient-dense carrots, and vitamin-loaded spinach, it’s naturally low in saturated fat and full of wholesome goodness.
With warm spices and a rich, comforting broth, it’s an easy, satisfying, and versatile recipe that’s great for meal prep or cozy dinners.
Vegetarian Sweet Potato Stew
Equipment
- 1 large Dutch oven or heavy-bottomed pot
- 1 small mixing bowl
- 1 wooden spoon or spatula
- Measuring spoons (1 tsp, 1/2 tsp)
- Knife and cutting board
Ingredients
- 1 tsp ground coriander
- 1 tsp ground cumin
- ¾ tsp Aleppo pepper or mild chili flakes
- ½ tsp ground turmeric
- 2 tbsp extra virgin olive oil
- 1 large yellow onion chopped
- 4 garlic cloves minced
- 3 medium carrots peeled and chopped
- 3 sweet potatoes about 1 lb, peeled and cubed
- Kosher salt to taste
- Black pepper to taste
- 1 15-oz can diced tomatoes with juices
- 3 cups low-sodium vegetable broth
- 5 oz baby spinach
- 1 cup fresh parsley chopped
Instructions
- Prepare the Spice Blend: In a small mixing bowl, combine the ground coriander, ground cumin, Aleppo pepper, and ground turmeric. Use a spoon or small whisk to thoroughly blend the spices so the flavors are evenly distributed. Set this aromatic spice mixture aside; it will form the warm, Mediterranean foundation for the stew.
- Sauté Onions and Garlic: Place a large Dutch oven or heavy-bottomed pot over medium heat. Add 2 tablespoons of extra virgin olive oil and allow it to heat until it shimmers, but be careful not to let it smoke. Add the chopped yellow onion and minced garlic. Stir occasionally for about 3 minutes, cooking until the onions are soft and translucent and the garlic releases its fragrant aroma. Avoid letting the garlic brown too much, as it can develop a bitter taste.
- Cook Carrots and Sweet Potatoes: Add the chopped carrots and cubed sweet potatoes to the pot with the sautéed onions and garlic. Sprinkle with kosher salt, black pepper, and the prepared spice blend. Turn the heat to medium-high and cook, stirring gently but frequently, for 4–5 minutes. This step allows the vegetables to absorb the spices and start softening while developing a subtle roasted flavor.
- Add Tomatoes and Broth: Pour in the canned diced tomatoes along with their juices, followed by 3 cups of low-sodium vegetable broth. Stir gently to combine all the ingredients, ensuring the vegetables are evenly coated with the liquid and spices. Increase the heat to bring the mixture to a gentle boil, allowing the flavors to meld for about 10 minutes. You’ll notice the vegetables beginning to release their natural sweetness into the broth.
- Simmer the Stew: Reduce the heat to low and cover the pot partially, leaving a small gap for steam to escape. Let the stew simmer gently for 20–25 minutes, or until the sweet potatoes are tender when pierced with a fork. Stir occasionally to prevent sticking and to allow the flavors to continue blending. The broth will thicken slightly, and the aroma of the Mediterranean spices will fill your kitchen.
- Incorporate Spinach and Parsley: Once the sweet potatoes and carrots are tender, add the fresh baby spinach and chopped parsley to the pot. Stir gently until the spinach wilts completely and the parsley is evenly distributed. This final step adds vibrant color, freshness, and an extra boost of nutrients to the stew.
- Finish with Olive Oil and Adjust Seasoning: Remove the pot from the heat. Drizzle a little extra virgin olive oil over the top to enhance richness and deepen the flavors. Taste the stew and adjust seasoning with additional salt or pepper as needed. The stew should be well-balanced with a harmonious blend of spices, sweetness from the vegetables, and a slightly earthy finish.
- Serve and Enjoy: Serve the stew hot, either over quick-cooked couscous, rice, or alongside a piece of crusty whole wheat bread. The combination of tender sweet potatoes, flavorful broth, and leafy greens makes for a hearty, satisfying meal that’s perfect for lunch, dinner, or batch cooking for the week. Enjoy the comforting warmth and Mediterranean flavors in every spoonful.
Notes
- Use firm, fresh sweet potatoes to ensure they hold their shape during cooking.
- Adjust the spice level by adding more or less Aleppo pepper or a pinch of cayenne for heat.
- Olive oil can be substituted with avocado or grapeseed oil if preferred.
- For extra depth, toast the spices in the pot for 30 seconds before adding vegetables.
- This recipe is highly adaptable—feel free to add chickpeas, zucchini, or bell peppers for variation.
Chef’s Secrets: Elevate Stew Flavors Effortlessly
To achieve maximum flavor, always sauté your onions and garlic slowly over medium heat to release their natural sweetness before adding the spices.
Toasting the spice blend briefly in the oil awakens the aromas and intensifies the stew’s depth.
For an even richer taste, finish with a drizzle of high-quality extra virgin olive oil right before serving.
Adding fresh herbs at the end preserves their bright flavor, while leafy greens like spinach or kale enhance both nutrition and visual appeal.
Serving Suggestions: Creative Pairing Ideas
This Mediterranean sweet potato stew pairs beautifully with fluffy couscous, quinoa, or brown rice to soak up the flavorful broth.
Serve it alongside warm, crusty whole wheat bread for dipping.
For a complete meal, top with toasted nuts, pumpkin seeds, or a dollop of plant-based yogurt to add texture and a creamy contrast.
A light salad with lemon vinaigrette complements the rich, earthy stew and brightens the plate for balanced, satisfying meals.
Storage Tips: Keep Stew Fresh Longer
Store the cooled stew in an airtight container in the refrigerator for up to 4 days.
It reheats beautifully on the stovetop or in the microwave—just add a splash of water or vegetable broth to loosen the consistency.
This stew also freezes well for up to 3 months; divide it into portions before freezing to make thawing and reheating easier.
Avoid adding spinach or parsley before freezing; instead, stir in fresh greens after reheating to maintain their color and texture.
Frequently Asked Questions
1. Can I use other vegetables?
Absolutely! Sweet potatoes, carrots, and spinach are suggested, but zucchini, bell peppers, or chickpeas make great additions. Adjust cooking times slightly depending on the vegetables you include.
2. How can I make it spicier?
Increase Aleppo pepper, add a pinch of cayenne, or sprinkle in smoked paprika. Start small and adjust gradually to avoid overpowering the stew’s natural sweetness.
3. Can I prepare this in advance?
Yes, the stew tastes even better the next day as flavors meld. Prepare it a day ahead for meal prep or busy weeknight dinners.
4. Is this stew gluten-free?
Yes, the stew itself is naturally gluten-free. Pair it with gluten-free grains like quinoa or rice instead of couscous to keep it fully gluten-free.
5. Can I make this in a slow cooker or Instant Pot?
Yes! For slow cooker: cook on low for 8 hours or high for 4–5 hours. For Instant Pot: sauté onions and spices first, then cook on high pressure for 10 minutes with natural release for 10 minutes. Add spinach and parsley at the end for freshness.
