Ready for a hearty and affordable meal? This Black Bean and Sweet Potato Stew is a perfect example of healthy budget meals, offering rich flavors and satisfying textures without breaking the bank. You’ll love how simple and nourishing this stew is.
Key Ingredients & Substitutions:
- Sweet Potatoes: Use any variety, or substitute with butternut squash.
- Black Beans: Canned are convenient; dried beans soaked and cooked work too.
- Vegetable Broth: Low sodium is best.
- Spices: Adjust to your preferred level of heat.
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 medium sweet potatoes, peeled and diced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can black beans, rinsed and drained
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- Salt and black pepper to taste
- Optional: Fresh cilantro, chopped, for garnish
- Optional: A squeeze of lime juice
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 350
- Tools Needed: Large pot or Dutch oven, cutting board, knife.
Step-by-Step Instructions:
1. Sauté Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and chopped red bell pepper, cooking for another 3 minutes until fragrant.
2. Add Sweet Potatoes and Spices
Add the diced sweet potatoes to the pot. Stir in the cumin, chili powder, and smoked paprika. Cook for 2-3 minutes, allowing the spices to toast slightly.
3. Simmer the Stew
Pour in the diced tomatoes, black beans, and vegetable broth. Bring the mixture to a simmer. Reduce the heat to low, cover, and let it cook for 20-25 minutes, or until the sweet potatoes are tender.
4. Season and Serve
Season the stew with salt and black pepper to taste. If using, stir in a squeeze of fresh lime juice. Ladle the warm stew into bowls and garnish with fresh cilantro if desired. You’ve just created a fantastic healthy budget meal!
Variation Ideas:
- Add Greens: Stir in a handful of spinach or kale during the last 5 minutes of cooking.
- Spice It Up: Add a pinch of cayenne pepper or a chopped jalapeño with the bell pepper for more heat.
- Creamy Texture: Mash a portion of the sweet potatoes against the side of the pot to naturally thicken the stew.
- Extra Protein: Include some cooked lentils or chickpeas for an even heartier dish.
Storage Instructions:
Store leftover Black Bean and Sweet Potato Stew in an airtight container in the refrigerator for up to 3-4 days. This stew freezes well too; simply thaw overnight in the fridge and reheat gently on the stovetop or in the microwave. It’s a great option for meal prepping healthy budget meals throughout the week.
Frequently Asked Questions (FAQ):
Q: Can you make this stew in a slow cooker?
A: Yes, combine all ingredients in your slow cooker and cook on low for 6-8 hours or on high for 3-4 hours, until sweet potatoes are tender.
Q: Is this stew gluten-free?
A: Absolutely, all ingredients in this recipe are naturally gluten-free, making it a great choice for various dietary needs.
Q: Can you use dried beans instead of canned?
A: Yes, just be sure to cook and drain your dried black beans according to package instructions before adding them to the stew.
Q: How can you make this stew spicier?
A: You can increase the amount of chili powder, add a pinch of cayenne pepper, or include a diced jalapeño with the bell pepper.
Q: What can you serve with this stew?
A: This stew is filling on its own, but you can serve it with a side of brown rice, quinoa, or a simple green salad for a complete healthy budget meal.
Q: Can you substitute other vegetables for the sweet potato?
A: Yes, butternut squash or regular potatoes would work well as substitutes, though they may alter the cooking time slightly.
