Vegetarian Sweet Potato Stew
A comforting, Mediterranean-inspired vegetarian stew featuring tender sweet potatoes, carrots, spinach, and warm spices. Quick, wholesome, and full of plant-based protein and fiber, this stew is perfect for weeknight dinners, meal prep, or pairing with couscous or crusty bread.
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.
