Meal Recipes

Hearty Sweet Potato Stew I feel so privileged to have the opportunity to take m…

Hearty Sweet Potato Stew

I feel so privileged to have the opportunity to take my current culinary medicine course. Not only am I learning how to make healthy meals and how to help my patients, but also improving my cooking skills and technique!

Today we learned how to make stocks and learned the braising technique to make a stew. We learned to save some part of vegetables that you normally throw away- the skins of onions and garlic, softer mushrooms, zucchini ends, end of celery, parsley stems etc and either use right away for a stock or keep in the freezer for a future stock. Today I took an onion, a carrot, and those leftover “treasures” and made an easy vegetable stock by adding water and cooking for 20-25 minutes. I then used the stock in the ing sweet potato stew that I adapted from the recipe we were provided for class.

This stew is super hearty, flavorful, and looks so pretty with all the bright colors!

Hearty Sweet Potato Stew

2 tsp oil
1 onion, diced
4 cloves garlic, minced
1 tbsp chili powder
2 tsp cumin
1 tsp dried oregano
1/4 tsp cinnamon
1/2 tsp red pepper flakes
1 large sweet potato, peeled and diced
1 red or yellow bell pepper, diced
8oz grape tomatoes or 1 small tomato, diced
4 cups homemade vegetable stock
1 can cannellini beans, drained and rinsed
1 can yellow corn, drained and rinsed
1 packed cup fresh spinach
1/4 cup fresh parsley, sliced
Kosher salt and freshly ground pepper to taste
1 lime, cut into wedges

In a heavy bottom pot, heat the oil over medium heat. Add the onion and garlic and cook until soft (~7-8 minutes). Add the chili powder, cumin, oregano, cinnamon, and red pepper flakes. Mix well until the spices are slightly heated and fragrant. Then add the sweet potato, bell pepper, tomatoes, and stock. Bring to a simmer and cook until sweet potatoes are fully cooked, tender, but still maintain their shape. Add the beans, corn, spinach and parsley. Cook on low for another 10 minutes. Serve garnished with a lime wedge. Squeeze juice over stew prior to eating.

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