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This Sweet Potato & Black Bean Stew is absolutely packed full of colour, flavour and goodness: sweet potato and black beans simmered in tomatoes with turmeric, paprika and a little chilli. It is so simple to make and uses only one pot! It’s also one of the most popular recipes I have ever created, so I am sure you’re going to enjoy it too. Love sweet potato in a stew? Try my Peanut Stew next.
Sweet Potato & Black Bean Stew at a Glance
James's tipCut the sweet potato into small, even cubes so every piece cooks through at the same time, then simmer with the lid on until the stew is as thick as you like.
Key ingredients
- Sweet potato
- Black beans
- Chopped tomatoes
- Spinach
Why you'll love it
- About 453 kcal a portion
- 17g of protein and 22g of fibre a portion
- One pot and only 10 minutes of prep
Quick summary
This sweet potato and black bean stew simmers sweet potato, two tins of black beans and chopped tomatoes with turmeric, paprika, coriander and a little chilli, then finishes with spinach. It takes 40 minutes in one pot, serves 4 and is about 453 kcal a portion.
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Why this recipe works
This Sweet Potato & Black Bean Stew is the perfect comforting dish to make during this cold weather. One of the best parts about this recipe is there is minimal prep and you simply chuck all the ingredients into one pot to cook down. No hassle, minimal effort and incredibly simple to make, give it a go!
I was inspired to create this recipe as my Hearty Potato Stew and 15 Minute Chickpea Stew recipes have been so popular! However, this recipe has a different combination of spices that really take the Sweet Potato and Black Bean Stew to the next level. Paired with rice or fluffy quinoa (here’s my How to Cook Quinoa guide), you won’t look back! I can guarantee this recipe will be on a weekly rotation in your household!
Ingredients to make Sweet Potato & Black Bean Stew
- Spinach: this adds some greenery and extra nutrition. Alternatively, kale would work nicely too!
- Tomato Puree: this adds flavour, depth and body to the stew (it is called tomato paste in the US).
- Canned Tomatoes: add the perfect amount of liquid to the stew and also provides a rich and sweet flavour with a touch of acidity.
- Ground Coriander: a fresh tasting spice, that is floral and citrusy.
- Paprika: this spice provides a round, woody, smokey flavour that really takes this Sweet Potato and Black Bean Stew to the next level! Smoked paprika works well too.
- Turmeric: an earthy spice, which helps provide depth to the flavours of the stew.
- Chilli Flakes: these provide a subtle, yet gentle heat to the Black Bean and Sweet Potato Stew.
- Cayenne Pepper: adds depth, body and a gentle spice to the stew.
- Vegetable Stock: adds to the general flavour as well as adding body and depth to the recipe. No stock? Use 400ml of water instead; it will just have a little less depth.
- Black Beans: a great source of plant-based protein and adds some texture.
- Onion: I’ve used a red onion here, however you could use a white onion if you preferred.
- Garlic: adding garlic offers a gentle spice and adds more flavour.
- Sweet Potato: these have a mild and starchy flavour along with a sweetness than an ordinary potato doesn’t have. If you have any spare then also try my Sweet Potato Soup or Sweet Potato Satay Curry.
See recipe card for full information on ingredients and quantities.
Substitutions
- Sweet Potato: this Sweet Potato and Black Bean recipe would also work well with butternut squash instead of sweet potato. If you are a butternut squash lover, then my Coconut Dhal (made with butternut squash) is one you should try!
- Black Beans: these could be substituted for another bean such as chickpeas or even tinned lentils if you preferred. Red kidney beans work too.
- Onion: I’ve used a red onion as there is already a lot of flavour in this recipe, however you could use a white onion for a stronger flavour if desired.
- Spinach: kale would also work well in this recipe, if using kale, I would cook this for around 5 minutes to allow the kale to fully soften.
Variations
- Slow Cooker: Add everything to the slow cooker pot as listed apart from the 400ml of stock, and just add a stock pot or cube instead. Fry the onion, garlic and spices first, then cook on high for 1 hour and on low for another 4 hours. The sweet potato stays whole.
- Deluxe: this recipe is already incredibly tasty, however if you have dinner guests and would like to take it to the next level, be sure to add some chopped coriander on top and serve it with some fresh lime wedges! You could even accompany it with my Gluten Free Flatbread or Best Gluten Free Naan Bread to really soak up the sauce and flavours!
- Kid-friendly: I make all my dishes mild for all to enjoy, however if you have a child who is particularly sensitive to spice you could reduce the quantities of cayenne pepper and chilli flakes which would make it even milder.
- Meat: you could also add some meat into this recipe such as diced chicken (add it in step 2 and make sure it is cooked through with no pink left).
Instructions to make Sweet Potato & Black Bean Stew
Step 1: Firstly, peel and chop the sweet potatoes into small cubes and dice the red onion.
Step 2: Heat a large pot on a medium heat with olive oil and add crushed garlic, onion and spices and then fry together for a couple of minutes.
Step 3: Then add the tinned tomatoes, black beans, sweet potato, tomato puree, vegetable stock and a pinch of pepper and stir together.
Step 4: Bring to a boil then reduce to a low heat placing the lid on the pan for 20 to 25 minutes, until the sweet potato is tender and the stew is your desired consistency (I like mine fairly thick). Finally, stir through the spinach until it wilts.
Hint: Cut the sweet potato into small, even cubes (about 2cm) so they all cook through at the same time. Got a spare sweet potato? My Air Fryer Sweet Potato Wedges make a great side.
Leftovers
Always make extras as this tastes even better the next day! Allow it to cool, then store it in an airtight container in the fridge for up to 2 days, or freeze it for up to 3 months. Reheat in a pan with a splash of water, or in the microwave, until steaming hot all the way through. Batch cooking for the freezer? My Slow Cooker Vegan Chilli is another great one.
Recipe FAQs
No, I make my dishes mild for everyone to enjoy. If you are particularly sensitive to spice, reduce the cayenne pepper and chilli flakes (¼ tsp cayenne keeps it really gentle). Alternatively, if spice is your vice, then feel free to increase these quantities!
Absolutely. Serving it with quinoa adds a little more protein, or you could add diced chicken at step 2 (cook it through until no pink is left).
Yes. Allow it to cool, then freeze it in an airtight container for up to 3 months. Defrost it overnight in the fridge and reheat it in a pan until steaming hot all the way through. In the fridge it keeps for up to 2 days.
Yes, they make a great pair. Black beans add protein and fibre and sweet potato adds slow release carbs, so a portion of this stew has about 17g of protein and 22g of fibre for about 453 kcal (calculated from the recipe card).
Soften onion, garlic and spices in a little oil, then add tinned tomatoes, black beans, cubed sweet potato, tomato puree and stock. Simmer with the lid on for 20 to 25 minutes until the sweet potato is tender, then stir through spinach.
Warm them through with spices like the turmeric, paprika and chilli in this stew, or try my Black Bean Quesadillas for a quick lunch.
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Sweet Potato & Black Bean Stew
Ingredients
- 2 tbsp olive oil/coconut oil
- 2 large garlic cloves,, crushed
- 1 red onion,, diced
- 1 heaped tsp turmeric
- 1 pinch chilli flakes
- 1/2 tsp ground coriander
- 1/2 tsp cayenne pepper
- 1/2 tsp paprika
- 800 g sweet potatoes,, about 2 large, peeled and chopped into small cubes
- 1 tbsp tomato puree
- 2x 400g cans tomatoes
- 2x 400g cans black beans,, drained and rinsed
- 400 ml veg stock
- 2-3 handfuls fresh spinach or kale
- salt & pepper
Instructions
- Firstly, peel and chop the sweet potatoes into small cubes and dice the red onion.
- Heat a large pot on a medium heat with olive oil and add crushed garlic, onion and spices and then fry together for a couple of minutes.
- Then add the tinned tomatoes, black beans (drained), sweet potato, tomato puree, vegetable stock and a pinch of pepper and stir together.
- Bring to a boil then reduce to a low heat, placing the lid on the pan for 20 to 25 minutes, until the sweet potato is tender and the stew is your desired consistency (I like mine fairly thick).
- Finally, add the spinach and stir through until it wilts and it's ready to serve.
Video
Notes
Nutrition
I’m just preparing this now, ready for this evening’s meal. Smells divine!
Thank you Sharon, I hope you enjoyed it? 🙂
SO SO SO good. Thank you James!!
Aww thank you so much Allison 🙂 so pleased you enjoyed it!
Hello there! I was wondering if this could be done in a slow cooker and if so if anybody had suggestions on the cook time?
Hey Melody,
I personally haven’t tried it in a slow cooker. I had been meaning to give it a go at some point though. I wonder if the sweet potato would get overcooked and go mushy. I would start with say low setting for say 7 hours, would love to know how you get on if you try it.
Interested to hear if anyone else has tried it though?
James
Hi James! I tried this recipe last night and it was so good and fulfilling! My apartment smelled amazing and I could still smell the aroma when I woke up this morning! I am adding this recipe to my list of go to’s!
Hey Amrine,
Yay, so happy you enjoyed it and thank you for sharing your review.
James
Hey! I’m looking forward to trying this. Have you tried it in a crockpot by chance?
Hey Jacquelyn,
I haven’t actually, I had thought about trying it though as it might work. I just worry about the sweet potato going too soft if cooked for too long. Give it a try though and let me know how you get on 🙂
James
Wow cooked this dish tonight, it was absolutely delicious! All three of us loved it, I served it with quinoa, really filling and plenty left over for another day. This is the third recipe of yours we’ve tried and really impressed so far, looking forward to trying more.
Hey Lois,
Oh I am so pleased you all enjoyed it and thank you so much for leaving feedback 🙂
Keep enjoying those recipes!
James
Hi James, I think this was my fault. The tomato paste from Tesco is ‘double concentrated’ and I probably went a bit OTT with it. I’ve had another go and it’s come out really well. Thanks!
Pleased it worked better for you this time James 🙂
Hey,
Tried this out tonight. Not sure where I went wrong but I really struggled with the acidity of mine. I suspect that I was probably too generous with the crushed chilli, that or the tomato puree I used is just too concentrated. I used mostly Tesco ingredients (Tinned tomatoes, puree) and Marigold powder to make my own stock. It would be good to cross check with some of the successful people here as to which products they used.
I’ll give this another go and rate accordingly – thanks for the recipe.
Hey James,
Thank you for leaving your feedback.
Sorry you felt it was a little too acid for you. Not had that feedback so far.
I actually use Tesco myself for the tomatoes and puree and also the same stock. I guess its a very tomato heavy base to this dish and some may find that a little strong but the sweetness of the potato should help to counteract that.
You could add a little honey or maple to help sweeten it if you feel it’s necessary for your taste buds.
Let me know how you get on.
James
Hi there!
I had the same issue with a previous meal and you’re right that’s canned tomatoes from Tesco(the cheapest one as far as I remember!;))))I used passata for this one and it worked out well, really delicious!!!
James that’s another recipe of yours …and another success…^^THANK YOU:)
Hey Mari, so pleased you enjoyed the recipe! Thank you for leaving some feedback 🙂
I followed the recipe exactly and it’s soooo good! I forgot to make the rice so I ended up eating it by itself and I’m glad I did because I had room for seconds. Wondering if it freezes well?
Hey Kara,
Really pleased you enjoyed the recipe and thank you for sharing your feedback!
Yes it freezes well, perfect for a healthy meal another day 🙂
James
Hi James.
Oh my goodness!!
I have just tried this recipe and it is delicious. It was so simple to make and the aroma’s in the kitchen smelt amazing.
My partner doesnt eat veg at all and im still trying to get him to embrace the thought of a plant based diet. He tried this and couldnt get over how tasty it was. Thankyou so much for sharing this recipe.
Look forward to trying more of your recipes.
many thanks
samantha x
Aww absolutely LOVE this Samantha!!! Really pleased you both enjoyed it and thank you so much for sharing your feedback 🙂