This vibrant Sweet Potato Stew is a comforting, plant-based meal that’s both hearty and nourishing.
Naturally rich in fiber and vitamins, with a hint of warming spices, it provides protein and healthy fats from sunflower seed butter.
Quick enough for weeknight dinners yet freezer-friendly for meal prep, it’s a versatile, wholesome option for everyday cooking.
Sweet Potato Stew
Equipment
- 1 Slow Cooker or Crockpot (large, 6-quart recommended)
- 1 Large Pot (for stovetop version)
- 1 knife
- 1 cutting board
- 1 measuring cup
- 1 Measuring spoon
- 1 wooden spoon or spatula
Ingredients
- 3 cups sweet potatoes peeled and cut into ½-inch cubes (about 1–2 large sweet potatoes)
- 1 shallot peeled and roughly chopped (about ⅓ cup)
- 5 oz tomato paste 1 small can
- 2 tsp curry powder
- 1 tsp cumin powder
- ½ tsp ginger powder or 1 tsp fresh grated ginger
- 2 cups vegetable broth low sodium preferred
- 1 tsp kosher salt
- 2 cups water plus extra if needed
- 1 cup lacinato kale roughly chopped
- ⅓ cup sunflower seed butter unsweetened recommended
Instructions
- Prepare the Sweet Potatoes and Shallots: Start by peeling your sweet potatoes and cutting them into uniform ½-inch cubes. This ensures they cook evenly and absorb all the rich flavors of the stew. Peel and roughly chop the shallot into small pieces, about ⅓ cup. A sharp knife works best here to keep the pieces even, which helps release their natural sweetness during cooking. Set both aside in a large mixing bowl.
- Combine the Base Ingredients: In a medium bowl or directly in your slow cooker, combine the sweet potato cubes, chopped shallot, tomato paste, curry powder, cumin, ginger, vegetable broth, and kosher salt. Stir thoroughly to coat all the sweet potato pieces with the spices and tomato paste. This step is essential because it allows the flavors to meld and ensures every bite of stew is rich and aromatic.
- Prepare for Freezing (Optional): If making a freezer-friendly meal, transfer the combined ingredients into a freezer-safe plastic bag or container. Make sure to lay the bag flat so it can fit easily in your slow cooker after freezing. Label the container with the date and contents. This step makes meal prep effortless—simply thaw and cook when ready.
- Slow Cooker Cooking – High or Low: Place the prepared mixture into your slow cooker and cover with the lid. For a faster option, set the slow cooker to high heat and cook for 4 hours. For a gentler, deeper flavor, cook on low heat for 8 hours. If cooking on low, consider adding an extra cup of water or broth to maintain a soupy consistency and prevent the stew from drying out. During cooking, avoid lifting the lid frequently, as the heat loss can extend cooking time.
- Add the Kale and Additional Liquid: About 30 minutes before serving, stir in the chopped kale and 2 cups of water. The kale will soften during this time, releasing additional nutrients and a vibrant green color that contrasts beautifully with the orange sweet potatoes. Taste the stew at this stage and adjust the salt or spices as needed, remembering that flavors will intensify slightly as the stew finishes cooking.
- Incorporate the Sunflower Seed Butter: Once the stew is fully cooked and the sweet potatoes are tender, remove the slow cooker from heat. Stir in the sunflower seed butter slowly while the stew is still warm. Adding the butter at the end ensures a smooth, creamy texture rather than a gritty or separated consistency. This also enhances the richness of the stew without overpowering the spices.
- Stovetop Cooking Alternative: If you prefer the stovetop method, use a large pot with a lid. Combine the sweet potatoes, shallots, tomato paste, curry powder, ginger, vegetable broth, and water in the pot. Bring to a gentle boil over medium heat, then reduce to a simmer and cover. Cook for approximately 25–30 minutes, stirring occasionally to prevent sticking. Add the kale during the last 5–10 minutes of cooking, then stir in the sunflower seed butter right before serving.
- Check Consistency and Final Adjustments: Before serving, check the stew’s consistency. If it is too thick for your preference, gradually stir in additional water or vegetable broth until it reaches the desired texture. Taste again and adjust seasonings if needed. This final step ensures the stew is perfectly balanced in flavor, texture, and richness.
- Optional Garnish and Serving: For an extra burst of flavor and texture, sprinkle fresh cilantro leaves and roasted sunflower seeds on top just before serving. This adds a subtle crunch and bright herbal notes that complement the creamy, spiced sweet potato base. Serve hot as a main course or alongside crusty bread or steamed grains for a complete meal.
- Meal Prep and Storage Tips: This stew is freezer-friendly and keeps well in the refrigerator for up to 4 days. To store, let it cool completely, then transfer to airtight containers. Reheat gently on the stovetop or in the microwave, stirring occasionally. For long-term storage, portion into freezer-safe bags, label, and freeze for up to 3 months. Reheat slowly and stir in additional liquid if needed to restore its creamy texture.
Notes
- Use evenly sized sweet potato cubes to ensure uniform cooking and a smooth texture.
- Add the sunflower seed butter at the end of cooking to prevent it from separating and maintain creaminess.
- For deeper flavor, lightly brown the shallots before adding them to the slow cooker or pot.
- Use a mild, Indian-style curry powder to balance warmth without overpowering the natural sweetness of the sweet potatoes.
- Fresh ginger can be substituted for dried; just add it early in the cooking process to meld with the other flavors.
- This stew is highly adaptable—feel free to adjust the amount of water or broth to achieve your preferred consistency.
- Optional garnishes like roasted sunflower seeds or fresh cilantro enhance flavor, color, and texture.
Chef’s Secrets: Expert Cooking Techniques Explained
To elevate this stew, consider layering your flavors in stages.
Toasting the curry and cumin powders briefly before adding liquid releases their aromatic oils, giving the stew a more complex taste.
Stir the stew occasionally, especially when using the stovetop method, to prevent sticking and encourage even cooking.
Fresh kale should be added near the end to preserve its vibrant color and tender texture.
Finally, always taste and adjust seasoning before serving—sometimes a pinch of extra salt or a squeeze of lemon juice brightens the flavors beautifully.
Serving Suggestions: Creative Ways To Enjoy
This stew is versatile enough to serve as a main dish or side.
For a heartier meal, pair it with steamed quinoa, brown rice, or crusty whole-grain bread.
Garnishing with roasted sunflower seeds or fresh cilantro adds texture and a pop of freshness.
A dollop of plain yogurt or a swirl of coconut cream can add richness for those who enjoy a creamier experience.
It’s perfect for weeknight dinners, cozy weekend lunches, or even as part of a buffet spread for family and friends.
Storage Tips: Keeping Stew Fresh Longer
This stew stores exceptionally well in both the refrigerator and freezer.
In the fridge, transfer cooled stew into an airtight container and consume within 4 days.
For freezing, portion into meal-sized containers or freezer-safe bags, removing excess air to prevent freezer burn, and freeze for up to 3 months.
Reheat gently over low heat or in the microwave, adding a splash of water or broth if it has thickened during storage.
Always stir thoroughly before serving to maintain a creamy texture and even distribution of flavors.
Frequently Asked Questions
1. Can I use fresh ginger instead of powdered?
Yes! Fresh ginger adds a brighter, slightly spicy flavor. Use about 1 teaspoon of grated fresh ginger for every ½ teaspoon of dried ginger in the recipe.
Add it early in the cooking process to allow the flavor to meld with the stew.
2. Can I substitute another green for kale?
Absolutely. Spinach, Swiss chard, or collard greens can work well. Keep in mind that softer greens like spinach cook very quickly, so add them just a few minutes before the stew is done to prevent overcooking.
3. Can I make this stew nut-free?
Yes. If sunflower seed butter isn’t suitable, try tahini or a creamy coconut milk alternative. Both will provide richness without affecting the flavor balance.
4. How can I make the stew spicier?
To increase heat, add a pinch of cayenne pepper, crushed red pepper flakes, or a dash of hot sauce while cooking. Start small—you can always add more, but it’s difficult to tone down once added.
5. Can I cook this entirely on the stovetop?
Definitely. Use a large pot with a lid, simmering the ingredients over medium-low heat.
The sweet potatoes should be tender in about 25–30 minutes, and the kale added near the end to preserve color and texture. Adjust liquid as needed to achieve your preferred consistency.
