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Leftover Sweet Potato and Black Bean Stew

Photo by Emily Miller

Photo by Emily Miller

Recipe and photo by Emily Miller of Resplendent Kitchen!

In honor of our #foodwastebingo challenge for 2019, all month long, we’ll be sharing recipes that help you live your best life. Week one is all about buying less and one of our favorite ways to embrace this is to make creative stews with the ingredients that we already have around. Our friend Emily of Resplendent Kitchen recently shared this hearty stew recipe with us that stars ingredients that you likely already have in your fridge and pantry. Here’s what Emily had to say about it:

I was inspired to create this quick weeknight stew after a recent visit to Costa Rica. I visited the grocery store there to see what I could buy locally, and I came back with a bag of dried cubaces beans. They are a large, broad red bean that is common in Costa Rica, along with black beans. While I loved the flavor of cubaces beans, I encourage you to use whatever beans you have around, like black, pinto, or kidney beans.

Ingredients

  • 2 Tbsp of your favorite vegetable oil

  • 1 onion, chopped

  • 3 cloves garlic, diced

  • 1 red bell pepper, chopped

  • 2 sweet potatoes unpeeled, cut into 1/2 inch pieces

  • 2 tsp sea salt, divided into 1 tsp and 1 tsp

  • 1 tsp dried oregano

  • 1 tsp cumin

  • 1 tsp chili powder

  • 1/2 tsp black pepper

  • 4 c low-salt vegetable broth

  • 3 green onions, chopped for garnish

  • 3 c of cooked large red beans (cubaces), black beans, or pinto beans, or 2 15 oz cans of black beans or pinto beans, rinsed and drained

  • 1 14.5 oz can of diced tomatoes with liquid

Instructions

  1. Put a heavy bottomed large saucepan on medium heat. Add the oil, then place onions in the pan, and sautée for several minutes, stirring frequently. 

  2. When onions start turning color to light brown, add 1 tsp salt. If your onions start sticking add a Tbsp of water. Continue stirring for several minutes and onions will start to sweat. At this point add garlic and sautée for another minute.

  3. Stir in chopped red bell pepper, sweet potato, remaining 1 tsp sea salt, oregano, cumin, chili powder, and black pepper.

  4. After stirring for a couple of minutes, add 4 c of vegetable broth. Keep the heat on medium until stew is simmering for approximately 10 minutes. Check the sweet potato for doneness by placing the sharp tip of a knife or fork into a piece of sweet potato. You should be able to pierce the middle of the sweet potato piece easily. If not, simmer it a bit longer.

  5. Add 3 c of cooked or canned beans and cook on medium heat for an additional 5 minutes.

  6. Serve with chopped green onion or parsley on top. Can be served alongside bread or with rice, if you like.

Recipe Notes and Variations

This sweet potato stew packs a nutritional punch and is something you can make in bulk on a Saturday or a Sunday. Feel free to add any additional prepared vegetables you have, to the stew.

If you are not in a hurry, you can cook the beans on the stovetop after soaking them overnight, or in a pressure cooker. Any leftover beans can be frozen. Alternatively, you can use canned beans to save time. Do what works best for you!