This hearty Black Bean Sweet Potato Stew combines tender sweet potatoes, protein-packed black beans, and vibrant vegetables simmered in warm, aromatic spices.
Naturally rich in fiber, plant-based protein, and healthy fats, it’s low in saturated fat and perfect for satisfying weeknight dinners or meal prep.
Quick to make and comforting, it’s a wholesome option for everyday cooking.
Black Bean Sweet Potato Stew
Equipment
- 1 Dutch oven or large pot
- 1 chef’s knife
- 1 cutting board
- 1 wooden spoon or spatula
- 1 small mixing bowl
- 1 whisk
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion diced
- 2 pounds sweet potatoes peeled and chopped
- 4 –5 garlic cloves minced
- 2 tablespoons taco seasoning
- ¾ teaspoon kosher salt
- 30 ounces black beans drained and rinsed (about 2 cans)
- 14.5 ounces diced tomatoes 1 can
- 1½ cups vegetable stock
- Juice of 2 limes
- 2 tablespoons gluten-free flour
- ½ bunch fresh cilantro chopped for garnish
- Optional toppings: sliced avocado lime wedges, sour cream, or shredded cheddar cheese
Instructions
- Prepare the Ingredients: Start by gathering all your ingredients and kitchen tools. Peel and chop 2 pounds of sweet potatoes into roughly 1-inch cubes for even cooking. Dice the yellow onion finely so it softens quickly during sautéing. Mince 4–5 garlic cloves for a fragrant base. Drain and rinse 30 ounces of black beans to remove excess sodium and preserve their texture. Chop fresh cilantro and set aside for garnish.
- Heat the Olive Oil: Place a Dutch oven or large, heavy-bottomed pot over medium-high heat. Add 1 tablespoon of olive oil and allow it to warm for 30–60 seconds. The oil should shimmer but not smoke. Heating the oil properly ensures the onions and garlic sauté evenly and release their natural sweetness.
- Sauté the Onion: Add the diced yellow onion to the hot oil. Stir occasionally for 3–4 minutes, until the onion becomes translucent and soft. This step builds the aromatic foundation for the stew. Make sure to avoid browning the onion too much, as you want a mild, sweet flavor rather than a caramelized taste.
- Add Garlic and Sweet Potatoes: Stir in the minced garlic and chopped sweet potatoes. Sauté for 1–2 minutes, stirring frequently to prevent burning. The garlic should become fragrant but not browned. This helps the spices cling to the vegetables, infusing them with flavor from the very beginning.
- Season the Vegetables: Sprinkle in 2 tablespoons of taco seasoning and ¾ teaspoon kosher salt. Stir thoroughly to coat the onions, sweet potatoes, and garlic evenly with the spices. Sautéing the seasoning for a minute allows its flavors to bloom and develop a deeper, richer taste in the stew.
- Add Beans, Tomatoes, and Stock: Pour in the drained black beans, 14.5 ounces of diced tomatoes, and 1½ cups of vegetable stock. Stir gently to combine all ingredients. Raise the heat slightly until the mixture reaches a boil. This step begins to meld the flavors and soften the sweet potatoes while creating a flavorful broth for the stew.
- Simmer the Stew: Once boiling, reduce the heat to low and partially cover the pot with a lid. Allow the stew to simmer gently for 20–25 minutes, stirring occasionally. The sweet potatoes should become tender but not mushy, and the flavors should begin to meld. Partially covering the pot helps retain moisture while letting some steam escape, thickening the stew naturally.
- Prepare the Lime-Thickening Mixture: While the stew simmers, in a small bowl, whisk together the juice of 2 limes with 2 tablespoons of gluten-free flour until smooth and lump-free. This mixture will be used to thicken the stew, giving it a silky, velvety texture without adding cream or dairy.
- Thicken the Stew: During the last 5 minutes of cooking, slowly pour the lime-flour mixture into the stew while stirring continuously. This ensures even incorporation and prevents lumps from forming. The citrus adds a subtle tang, balancing the sweetness of the potatoes and enhancing the overall flavor.
- Taste and Adjust Seasonings: Before serving, taste the stew and adjust salt, spices, or lime juice as needed. You can also add a pinch of black pepper or extra taco seasoning if you prefer a bolder flavor. This step ensures the stew is perfectly seasoned and balanced.
- Serve and Garnish: Remove the pot from heat and let the stew cool slightly for a few minutes. Serve in bowls, then garnish generously with fresh chopped cilantro. Optional toppings like sliced avocado, lime wedges, sour cream, or shredded cheddar cheese add flavor, creaminess, and texture, making the dish even more satisfying.
- Storage and Leftovers (Optional): If you have leftovers, allow the stew to cool completely. Store in airtight containers in the refrigerator for up to 4–5 days or freeze in freezer-safe containers for up to 3 months. Reheat gently on the stovetop over medium heat, stirring occasionally, or in a microwave-safe bowl until warmed through.
Notes
- Use evenly chopped sweet potatoes to ensure uniform cooking; larger chunks may take longer to soften.
- Rinse canned black beans thoroughly to reduce sodium and improve the stew’s flavor.
- Adjust taco seasoning to your taste: mild for a family-friendly version or extra for a spicier kick.
- Whisking the lime and flour mixture until smooth is essential to prevent lumps and achieve a creamy texture.
- This stew tastes even better the next day, making it ideal for meal prep.
Chef’s Secrets: Enhancing Flavor And Texture
To maximize flavor, sauté the onions and garlic slowly over medium heat until aromatic, which forms a rich base for the stew.
Toasting the taco seasoning briefly before adding liquids brings out the spices’ natural oils and deepens the flavor.
For extra creaminess, you can mash a few cooked sweet potato cubes into the broth before serving.
A squeeze of fresh lime juice right before plating brightens the dish and balances the richness of the beans and sweet potatoes.
Serving Suggestions: How To Enjoy Fully
This stew is versatile and pairs beautifully with a variety of toppings.
Fresh cilantro, sliced avocado, or a dollop of sour cream adds creaminess, while shredded cheddar provides a melty, indulgent option.
Serve alongside warm cornbread, crusty bread, or over steamed rice for a complete meal.
For a lighter option, enjoy it on its own as a satisfying, nutrient-rich bowl packed with fiber and plant-based protein.
Storage Tips: Keeping Stew Fresh Longer
Store leftovers in airtight containers in the refrigerator for 4–5 days.
Reheat gently on the stovetop over medium heat, stirring occasionally, or in the microwave until warmed through.
To freeze, allow the stew to cool completely, then transfer to freezer-safe containers or resealable bags.
Label with the date and store for up to 3 months.
Thaw overnight in the fridge before reheating to maintain the texture of the sweet potatoes.
Frequently Asked Questions
1. Can I make this stew gluten-free?
Yes! This recipe already uses gluten-free flour to thicken the stew, making it completely safe for gluten-sensitive individuals. Ensure your taco seasoning is also gluten-free.
2. Can I use other beans instead of black beans?
Absolutely. Kidney beans, pinto beans, or chickpeas can be substituted, though cooking times may vary slightly depending on the bean type.
3. How can I make this stew spicier?
Add extra taco seasoning, a pinch of cayenne, or chopped fresh chili peppers when sautéing the vegetables. Adjust gradually to reach your desired heat level.
4. Can I prepare this stew ahead of time?
Yes, it’s perfect for meal prep. Make the stew in advance and store it in the fridge for up to 5 days or freeze for future meals. Flavors deepen over time, making leftovers even more flavorful.
5. Can I make this stew creamier without dairy?
Yes! In addition to the lime-flour mixture, you can stir in a little coconut milk or blended cooked sweet potato before serving. This will enhance the creaminess while keeping the recipe plant-based.
