Vegetarian Sweet Potato Stew
A cozy, Mediterranean-inspired sweet potato stew packed with tender vegetables, aromatic spices, and leafy greens. Perfect for weeknight dinners, meal prep, or a comforting plant-based meal. Serve over couscous or with crusty bread for a wholesome, satisfying dinner.
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.
