Spicy Jerk Sweet Potato & Black Bean Stew
This vibrant and hearty stew blends the warmth of Caribbean jerk seasoning with the natural sweetness of sweet potatoes and the satisfying texture of black beans. Featuring aromatic ginger, fresh cilantro, and roasted red peppers, each spoonful is packed with flavor, making it a perfect one-dish meal. Serve it over fluffy rice to soak up the delightful broth. Ideal for meal prep, you can make it up to two days in advance—just reheat gently before serving for a quick, nutritious dinner.
N/A
Servings
225
Calories
14
Ingredients
Ingredients
oil
2 tablespoons (none)
onions
2 (peeled (1 diced, 1 roughly chopped))
fresh ginger
2 ounces (peeled and roughly chopped)
fresh cilantro
1 bunch (leaves and stalks separated)
caribbean jerk seasoning
3 tablespoons (none)
fresh thyme
2 sprigs (none)
diced tomatoes
1 (14 1/2 ounce) can (undrained)
red wine vinegar
4 tablespoons (none)
light brown sugar
3 tablespoons (none)
vegetable broth
3 cups (none)
sweet potatoes
2 lbs (peeled and cut into chunks)
black beans
2 (14 1/2 ounce) cans (rinsed and drained)
roasted red peppers
1 (15 ounce) jar (cut into thick slices)
salt and pepper
to taste (none)
Instructions
1
In a large Dutch oven or flame-proof casserole, heat the oil over medium heat. Add the diced onion and sauté until softened and translucent, about 5 minutes.
2
While the onion is cooking, combine the roughly chopped onion, ginger, cilantro stalks, and jerk seasoning in a food processor. Pulse until finely chopped to create a fragrant paste.
3
Add the paste to the softened onions and cook for an additional 2-3 minutes until the mixture becomes aromatic.
4
Stir in the thyme, diced tomatoes (with juices), red wine vinegar, brown sugar, and vegetable broth. Bring this mixture to a gentle simmer and let it cook for about 10 minutes.
5
Add the sweet potato chunks to the pot and simmer for another 10 minutes, allowing the sweet potatoes to tenderize slightly.
6
Next, gently fold in the rinsed black beans and sliced roasted red peppers, seasoning with salt and pepper to taste. Simmer the mixture for an additional 5 minutes, until the sweet potatoes are nearly tender.
7
Remove from heat and stir in the roughly chopped cilantro leaves for a fresh finish.
8
Serve your spicy jerk sweet potato and black bean stew hot over rice, garnished with additional cilantro if desired.
Nutrition Information
4.5g
Fat
45g
Carbs
9g
Protein
7.5g
Fiber
3.75g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Jerk Sweet Potato & Black Bean Stew?
It is a vibrant Caribbean-inspired meal that combines the heat of jerk seasoning with the sweetness of sweet potatoes and the heartiness of black beans.
How many calories are in a serving of this stew?
Each serving contains approximately 225 calories.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian as it uses vegetable broth and plant-based ingredients like beans and sweet potatoes.
Can I prepare this stew in advance?
Absolutely. It is ideal for meal prep and can be made up to two days in advance; simply reheat it gently before serving.
What should I serve with this stew?
It is best served over fluffy rice, which helps soak up the flavorful broth.
How much protein is in one serving?
This stew provides 9g of protein per serving.
What are the primary seasonings used?
The primary seasonings are Caribbean jerk seasoning, fresh ginger, fresh thyme, and cilantro stalks.
What kind of beans are required for this recipe?
The recipe calls for two 14.5-ounce cans of black beans, rinsed and drained.
How do I prepare the fresh ginger?
The ginger should be peeled and roughly chopped before being pulsed into a paste.
Should the diced tomatoes be drained?
No, you should use the diced tomatoes undrained, including their juices.
What is the fat content of this dish?
The stew contains 4.5g of fat per serving.
How many carbohydrates are in a serving?
There are 45g of carbohydrates per serving.
What type of vinegar is used in the recipe?
The recipe uses 4 tablespoons of red wine vinegar.
How long does it take to sauté the onions?
The diced onions should be sautéed for about 5 minutes until softened and translucent.
How do I make the flavor paste?
Combine roughly chopped onion, ginger, cilantro stalks, and jerk seasoning in a food processor and pulse until finely chopped.
What is the serving size for the roasted red peppers?
The recipe uses one 15-ounce jar of roasted red peppers, cut into thick slices.
How much vegetable broth is needed?
You will need 3 cups of vegetable broth.
When do I add the sweet potatoes?
Add the sweet potato chunks after the tomato and broth mixture has simmered for about 10 minutes.
How much fiber is in this stew?
This recipe is high in fiber, providing 7.5g per serving.
What kind of sugar is added to the stew?
The recipe calls for 3 tablespoons of light brown sugar.
Is the cilantro used all at once?
No, the stalks are used to make the initial flavor paste, while the leaves are stirred in at the end and used for garnish.
What type of pot is recommended for cooking?
A large Dutch oven or a flame-proof casserole dish is recommended.
How many onions are needed in total?
The recipe requires 2 onions; one is diced for sautéing and the other is roughly chopped for the paste.
How much jerk seasoning should I use?
The recipe calls for 3 tablespoons of Caribbean jerk seasoning.
What is the total amount of sweet potatoes required?
You will need 2 lbs of sweet potatoes, peeled and cut into chunks.
Does the recipe include salt and pepper?
Yes, salt and pepper should be added to taste during the final simmering stages.
What is the sugar content per serving?
Each serving contains 3.75g of sugar.
How long should the sweet potatoes simmer?
Simmer them for about 10 minutes alone, then for another 5 minutes after adding the beans and peppers.
Can I use fresh thyme sprigs?
Yes, the recipe specifically calls for 2 sprigs of fresh thyme.
How do I finish the dish before serving?
Remove the pot from the heat and stir in roughly chopped cilantro leaves for a fresh finish.