Kidney Bean Sweet Potato Stew
A warm, hearty, comforting Kidney bean sweet potato stew, cooked with peppers, garlic, and tomatoes served with rice. An ideal meal to get through the colder months.
It was a cold and blustery evening, and as I looked outside the window, I craved something warm and comforting. That’s when the idea of making a hearty stew popped into my head.
I stood in my kitchen, staring at the sweet potatoes on the counter. They had been sitting there for a while, and I knew I had to use them before they went bad. I planned on making a red kidney bean stew for dinner, but then I thought, why not add the sweet potatoes to the mix?
I got cooking away. Finally, it was time to taste the stew. I was blown away by how delicious it was. The sweet potatoes had added a subtle sweetness that complimented the kidney beans perfectly, creating a hearty and satisfying dish that warmed me up from the inside out.
Winter nights can be long, dark and cold, but there’s nothing like a hot, hearty meal to warm you up like this Kidney Bean Sweet Potato Stew, give it a go!
Health Benefits of Kidney Beans and Sweet Potatoes
Kidney beans and sweet potatoes are two superfoods that are not only delicious but also offer a range of health benefits. Kidney beans are a great source of plant-based protein, fibre, and complex carbohydrates, which help keep you feeling full and satisfied for longer. They are also rich in antioxidants, vitamins and minerals such as iron, potassium, and magnesium, which help support heart health, prevent anaemia, and regulate blood sugar levels.
Sweet potatoes, on the other hand, are a great source of dietary fibre, vitamins C and A, and minerals such as potassium and manganese. They are also rich in antioxidants, which help protect against inflammation and oxidative stress. Research has also shown that consuming sweet potatoes can help regulate blood sugar levels, improve digestion, and support immune function.
Tips for Achieving the Perfect Stew
Making a perfect stew requires some patience and attention to detail. Here are some tips to help you achieve the perfect Kidney Bean Sweet Potato Stew every time:
- Use fresh ingredients whenever possible for the best flavour.
- Don’t overcook the sweet potatoes as they can become mushy.
- Let the stew simmer on low-medium heat for at least 20 minutes to allow the flavours to meld together.
- If you’re short on time, you can also make this stew in a slow cooker or make it ahead of time.
Alternative Ways to Cook the Stew
- Slow cooker: Simply add all the ingredients to a slow cooker and cook on high for 4-6 hours or on low for 8-10 hours until the sweet potatoes are soft and the stew has thickened.
- Instant Pot: Add all the ingredients to an Instant Pot and cook on high pressure for 15-20 minutes, then release the pressure naturally.
Pairing Suggestions – What to Serve with the Stew
This Kidney Bean Sweet Potato Stew is a complete meal on its own, but if you want to serve it with something else, here are some pairing suggestions:
- Rice or quinoa: Serve the stew with some fluffy rice or quinoa to soak up all the delicious sauce.
- Bread: A nice nan bread or crusty bread is perfect for mopping up all the stew sauce.
- Roasted Vegetables: Some roasted vegetables such as broccoli or cauliflower make a great side dish for the stew.
Now that you know the health benefits of kidney beans and sweet potatoes, and how to make a delicious bowl of sweet potato stew, it’s time to get cooking! This red kidney bean sweet potato stew is not only delicious but it’s also packed with nutrients to keep you healthy during the winter months.
A question for you? What's your favourite comfort food for keeping warm in winter? Let me know in the comment section below! Use this red kidney bean sweet potato stew to get warm and cozy this winter!
FAQs on Kidney Bean Sweet Potato Stew
More comfort meals
Kidney Bean Sweet Potato Stew
Equipment
- Large pot
- Wooden spoon
- Knife
- Cutting board
Ingredients
- 1 onion medium: diced
- 4 cloves garlic crushed
- 1 tbsp olive oil
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp garam masala
- 4 sweet potatoes medium: peeled and cubed
- 2 tins red kidney beans drained
- 2 peppers red: diced
- 2 tins chopped tomatoes tins
- 4 cups Vegetable stock 2 cubes of vegetable stock in 1 litre of warm water
- 6 cups cooked rice
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and sauté until the onion is soft and translucent.
- Add the cumin seeds, turmeric powder, and garam masala and sauté for 1-2 minutes until fragrant.
- Add the sweet potatoes and peppers and sauté for 5-7 minutes until slightly softened.
- Add the kidney beans, chopped tomatoes, peppers and vegetable stock and bring the mixture to a boil.
- Reduce the heat and simmer for 20-25 minutes until the sweet potatoes are soft and the stew has thickened.
- Season with salt and pepper to taste. Serve hot with rice and garnish with coriander, if desired.
