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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 loved this sweet potato and black bean stew.
A lovely mix of spices, I used smoked paprika.
It tasted delicious and I felt it doing me good!
I served it with garlic bread which worked well.
It’s going to be a regular go to recipe for me
Thanks so much Celia 🙂
Really enjoyed this recipe, very tasty and economical.
Thanks so much Anita 🙂
Easy to do and very tasty.
Thank you Andrea 🙂
Hi,
Just wanted to find out if this can be made without the vegetable stock.
Thanks!
Hey Riana, yes it could be made without the stock but will lack the depth in flavour. Just use 400ml water instead to keep the consistency correct. Enjoy 🙂
I still make this recipe as a regular staple in my household after finding it a few years ago. I reduce the cayenne to 1/4 tsp because it’s a little spicy for us. Anyway thanks James!
I left a review before … absolutely love this meal. I am scaling it up to cook for a load of people, but the weight of sweet potato stays the same at 800g whether for 2, 4 or 8. Is the default weight for 4 people? Just wanted to double check.
Hey Katherine, thanks for spotting that error. So no it should not stay the same but it is staying the same due to an error. Adjust to 3 potatoes for 6 people or 4 potatoes for 8 people etc
Thank you so much for getting back to me. Having a breather from chopping sweet potatoes – the only downside 🙂
I made this stew in my slow cooker. I sauteed the spices and onions in frying pan and added to other ingredients in slow cooker. Cooked on high for 1 hour and then on low for another 4 hours. It thickened into a stew consistency and the sweet potatoes were perfectly cooked – not mushy. I think this is best made the day before serving as it give the spices a chance to mellow and blend for just the right amount of heat and flavor. I put the spinach on the bottom of the soup bowls before ladling the hot soup to serve. The only changes made were including a can of Ro*Tel tomatoes with the diced tomatoes, not having vegetable broth substituted chicken broth and added whole button mushrooms that I needed to use up. Also, our cans or what you call tins differ in amounts.
i.e., oz not the same, so I used what I thought was closest. This would lend itself well to including sliced kielbasa for nonvegans who enjoy meat but it’s very good and substantial on it own. Highly recommend this flavorful stew.
Thank you June 🙂
A truly lovely recipe James – thank you so much. And a thank you also to June for documenting your way of making this in the slow cooker – I have followed suit with your suggestions and made it in my slow cooker.
Thanks so much Henrietta 🙂
The first time I tried this, I absolutely loved it. It is now a regular meal for me, and it so quick and easy to make. You can always make it spicier if you prefer something with a bit more kick, but I like it just as per the recipe. A definite winner in our house.
Thanks so much Katherine 🙂
Really tasty and easy to do!
Thanks Sally 🙂
Excellent and so easy! I added more than a pinch of crushed chilies though. Served with homemade molasses bran bread. A perfect fall meal.
Thank you 🙂 glad you enjoyed it!