Mediterranean Bean and Sweet Potato Stew
Experience the comforting warmth of this Mediterranean Bean and Sweet Potato Stew, a hearty and wholesome one-pot dish that's both nutritious and bursting with vibrant flavors. Packed with tender sweet potatoes, nutrient-rich kale, and a medley of protein-packed chickpeas and cannellini beans, this vegan stew is elevated by aromatic spices like cumin, smoked paprika, and coriander. A splash of fresh lemon juice brightens the dish, while a garnish of parsley adds a pop of freshness. Perfect for meal prep or a cozy dinner, this gluten-free recipe comes together in under an hour and pairs beautifully with crusty bread or a side salad. Ideal for fans of Mediterranean cuisine, this flavorful, plant-based stew is as nourishing as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 1 large carrot, sliced into rounds
- 1 medium zucchini, diced
- 1 14-ounce can canned chopped tomatoes
- 4 cups vegetable broth
- 1 15-ounce can cooked or canned chickpeas, rinsed and drained
- 1 15-ounce can cooked or canned cannellini beans, rinsed and drained
- 2 cups kale, stems removed and roughly chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon red pepper flakes (optional)
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and cook for 4-5 minutes, stirring occasionally, until it becomes soft and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the cubed sweet potatoes, sliced carrot, and zucchini. Cook for 5 minutes, stirring to coat the vegetables in the oil.
Stir in the ground cumin, ground coriander, smoked paprika, dried oregano, and red pepper flakes (if using). Cook for 1 minute to toast the spices.
Add the canned chopped tomatoes and vegetable broth. Stir to combine.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 20 minutes or until the sweet potatoes are tender and easily pierced with a fork.
Stir in the chickpeas, cannellini beans, and chopped kale. Cook uncovered for an additional 5 minutes until the kale wilts and the beans are heated through.
Add the lemon juice, salt, and black pepper. Stir to combine and adjust seasonings as needed.
Ladle the stew into bowls, garnish with chopped parsley, and serve warm.
Nutrition Facts
Calories |
314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 926 mg | 40% | |
| Total Carbohydrate | 51.6 g | 19% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 11.0 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1150 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
