This vibrant Mediterranean-style sweet potato stew is a wholesome, plant-based meal packed with fiber-rich vegetables, plant protein from beans or legumes, and heart-healthy olive oil.
Naturally low in saturated fat and brimming with warming spices like cumin and turmeric, it’s satisfying, easy to prepare, and perfect for quick weeknight dinners, meal prep, or cozy family meals.
Vegetarian Sweet Potato Stew
Equipment
- 1 large Dutch oven or heavy-bottom pot
- 1 small mixing bowl
- 1 cutting board
- 1 chef’s knife
- Measuring Spoons and Cups
- Wooden spoon or spatula
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
- Freshly ground 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 ground coriander, cumin, Aleppo pepper, and turmeric. Stir thoroughly with a spoon or whisk until the spices are evenly mixed. This aromatic blend will form the flavor foundation of your stew, giving it that warm, Mediterranean character. Set the bowl aside for easy access during cooking.
- Sauté Aromatics: Place a large Dutch oven or heavy-bottom pot over medium heat. Add 2 tablespoons of extra virgin olive oil and allow it to shimmer gently—be careful not to let it smoke. Add the chopped onions and minced garlic to the hot oil. Sauté for about 3 minutes, stirring occasionally, until the onions become translucent and soft, and the garlic releases its fragrant aroma. Take care to avoid browning the garlic, as it can become bitter.
- Cook Carrots and Sweet Potatoes: Add the chopped carrots and cubed sweet potatoes to the pot. Sprinkle with kosher salt, black pepper, and the prepared spice blend. Increase the heat to medium-high and stir everything well, ensuring the vegetables are evenly coated with the spices and oil. Cook for 4–5 minutes, stirring occasionally, until the edges of the vegetables start to soften slightly, releasing their natural sweetness and absorbing the warm spices.
- Add Tomatoes and Broth: Pour in the diced tomatoes with their juices and 3 cups of low-sodium vegetable broth. Stir to combine the ingredients thoroughly, making sure no spices are left stuck to the bottom. Raise the heat to bring the mixture to a gentle boil. Once boiling, reduce the heat to low and partially cover the pot with a lid, leaving a small gap to allow steam to escape. Simmer the stew for 20–25 minutes, or until the sweet potatoes are tender and can be pierced easily with a fork.
- Incorporate Greens and Herbs: Once the vegetables are fully cooked, gently fold in the baby spinach and chopped fresh parsley. Stir until the spinach wilts slightly and the herbs are evenly distributed throughout the stew. This step adds vibrant color, fresh flavor, and a boost of vitamins and minerals.
- Finish with Olive Oil: Remove the pot from heat. Drizzle an extra tablespoon of extra virgin olive oil over the stew. This finishing touch enhances the richness, adds a silky texture, and accentuates the Mediterranean flavors. Stir lightly to combine.
- Serve Warm and Comforting: Scoop the stew into bowls and serve it over quick-cooked couscous, rice, or alongside crusty whole-grain bread for a hearty, satisfying meal. Garnish with additional parsley if desired. This stew is perfect for cozy weeknight dinners, meal prep, or whenever you crave a nourishing plant-based meal.
Notes
- Vegetable Choices: While sweet potatoes, carrots, and spinach form the base of this stew, feel free to add other seasonal vegetables such as zucchini, bell peppers, or chickpeas for extra texture and nutrition.
- Spice Adjustments: If you prefer a milder stew, reduce the Aleppo pepper or substitute it with paprika. For extra warmth, a pinch of cinnamon or smoked paprika can elevate the flavor profile.
- Cooking Vessels: A Dutch oven provides excellent heat distribution, but a heavy-bottomed pot works just as well. For convenience, you can also use a slow cooker or Instant Pot—directions are provided above.
- Consistency Tips: If you like a thicker stew, mash a few of the sweet potato cubes against the side of the pot during the final cooking stage. For a soupier texture, add an extra ½ cup of vegetable broth.
Chef’s Secrets For Best Flavor
To truly enhance the flavors, always start by toasting your spices briefly before adding liquids.
This releases essential oils and deepens the aroma.
Using high-quality extra virgin olive oil, particularly a Greek or Mediterranean variety, adds richness and complexity.
Timing is crucial add delicate greens like spinach and fresh parsley at the very end to preserve their vibrant color and nutrients.
Finally, resting the stew for 5–10 minutes before serving allows the flavors to meld beautifully.
Serving Suggestions And Pairing Ideas
This stew pairs wonderfully with couscous, quinoa, or whole-grain rice for a complete meal.
For a lighter option, serve with a fresh green salad or warm pita bread.
You can also offer a dollop of plain yogurt or a drizzle of tahini for creaminess and an extra layer of flavor.
For entertaining, serve in small bowls as a starter, or portion into individual servings for a visually appealing family-style presentation.
Storage Tips For Longevity
Store cooled stew in an airtight container in the refrigerator for up to 4–5 days.
It keeps well because the flavors continue to develop over time.
For longer storage, freeze in portion-sized containers for up to 3 months.
When reheating, do so gently on the stovetop over low heat to preserve the vegetables’ texture.
Stir occasionally and, if needed, add a splash of broth to restore creaminess.
Avoid repeated reheating, as this can soften the vegetables too much.
Frequently Asked Questions
1. Can I make this stew vegan or vegetarian?
Absolutely! This recipe is naturally plant-based, with vegetables, spinach, and parsley forming the base. Simply use vegetable broth and olive oil, and avoid any dairy toppings if strict vegan compliance is needed.
2. Can I substitute sweet potatoes with another vegetable?
Yes, but keep in mind that sweet potatoes provide natural sweetness and a creamy texture. Alternatives like butternut squash, pumpkin, or a mix of root vegetables will work but slightly change the flavor.
3. Can I prepare this stew in advance for meal prep?
Definitely. The stew tastes even better the next day after the flavors have melded. Portion into airtight containers for lunches or dinners. Add spinach fresh when reheating for maximum color and nutrition.
4. How can I adjust the spice level?
If you prefer a milder stew, reduce the Aleppo pepper or replace it with paprika. For more heat, add a pinch of cayenne pepper or extra Aleppo. You can also adjust salt and pepper to taste.
5. What are some optional additions for extra protein?
For a protein boost, stir in cooked lentils, chickpeas, or white beans. These additions blend well with the sweet potato and spice flavors, making the stew heartier while keeping it plant-based.
