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Sweet potato and coconut stew

Happy New Year everyone!

I think I’m still in shock that it is 2022 – thanks Covid, but I’m here for it – hoping 2022 is not a repeat of 2020/21.

It has been a very long time since I have posted anything, life has been a challenge to say the least. But, I have set myself a goal for two posts a month. It doesn’t seem like much but with an almost 4 year old, an 18 month old, working full-time, going to school part-time and just doing regular life (cooking 3 meals and 20 snacks a day), laundry, cleaning, etc… it is actually quite a challenge. I also think it’s attainable, so that is why I chose it – realistic, challenging goals is what I’m all about.

So for my first recipe back and in honour of it being -30 here as of late I made a warming, cozy, comforting sweet potato and coconut stew. It is vegan, gluten-free and absolutely delicious. Made extra hearty with beans and lentils.

WHAT WILL YOU NEED:

Pantry Items
Coconut oil
Vegetable stock – I usually make my own
Coconut milk – I use Aroy-D brand
Dried brown lentils – you can use other lentils, green, red, beluga etc… you will just need to be mindful that they all have different cook times and end up with different textures
Canned navy beans – feel free to use another kind of bean if you want, I always have them on hand and find they’re a good compliment to the rest of the ingredients, but you could use kidney beans, chickpeas, romano or other


Produce
Sweet potato
Yellow onion
Garlic
Ginger
Cilantro
Lime


Spices
Coriander
Cumin
Turmeric paste (or powder)
Chili powder
Dried chili flakes


This stew doesn’t take too long, so you can get it going as soon as you get home from work; it will take about an hour total but most of that is time in the pot simmering.

If you want to up this dish, you could throw in some kale, mustard greens or spinach at the end with just enough time to wilt them into the stew, or if you’re not vegan – a good Italian sausage makes a great addition; just add it in before the sweet potato step.

Add some crusty bread or a beautiful arugula salad on the side and you are set for a perfectly delicious meal. If you want to go one step further, pair it up with a crisp sauvignon blanc, a nice off-dry German riesling or some bubbles – they will be a great compliment to the spices and cut through the richness of the sweet potato and coconut.

Sweet Potato Coconut Stew

Sweet Potato Coconut Stew

Yield: 6 servings
Prep Time: 25 minutes
Cook Time: 1 hour 45 seconds
Total Time: 1 hour 25 minutes 45 seconds

Sweet potato and coconut stew is super flavourful, warming and extra hearty with lentils and beans. It's a decently quick vegan recipe that can be frozen too!

Ingredients

  • 2 tbsp. coconut oil
  • 1 medium sized yellow onion (small dice)
  • 1, 2-3 in piece of ginger (minced)
  • 3-4 garlic cloves (minced)
  • 1 tsp coriander
  • 11/2 tsp cumin
  • 1 tsp turmeric root paste*
  • 1 tsp chili powder
  • 1/2-1 tsp dried chili flakes* (optional)
  • 2 lbs. sweet potatoes (peeled and cut into 1 in pieces)
  • 1/2 cup dried brown lentils (rinsed)
  • 1 can navy beans (about 1.5 cups, rinsed and drained)
  • 4 cups vegetable stock
  • 1 can coconut milk
  • Juice of one lime
  • Salt and pepper to taste
  • *Optional Garnish
  • Cilantro leaves
  • Dried chili flakes
  • Lime wedge
  • Coconut milk drizzle

Instructions

    1. Heat a large, heavy-bottomed pot over medium heat. Add the coconut oil to the pot and let it melt. Add the onions to the pot and stir. Saute the onions, stirring occasionally, until translucent and soft, about 5 minutes. Add the ginger and garlic to the pot and cook for another 2-3 minutes. Add the spices (coriander, cumin, turmeric paste, chili powder and chili flakes). Saute spices until it becomes quite fragrant, about 1-2 minutes. Add a bit of salt and pepper.
    2. Next add the sweet potatoes to the pot and stir until coated in the spices. Add the lentils to the pot and stir again. Add more salt and pepper.
    3. Add the vegetable stock and stir, scraping up any bits on the bottom or sides of the pot. Place the lid on top of the pot and bring stew to a boil.
    4. Once the stew is boiling, lower the heat to a simmer and set the lid a top to the side so there's room for the steam to escape. Simmer until the sweet potatoes are soft and almost falling apart and the lentils are tender, about 30 minutes. *The liquid should be reduced by 1/4 or so.
    5. Add the coconut milk and the navy beans. Place the lid back on top and continue to simmer the stew until the navy beans are tender, about 4-5 minutes. Taste and season with salt and pepper. If you want more spice, now is the time to throw in more chili flakes or you can garnish on top instead.
    6. Serve stew with fresh cilantro leaves, more dried chili flakes, a fresh lime slice and a drizzle of coconut milk if you'd like.

Notes

*you can substitute 1/2 tsp of powdered turmeric for the turmeric paste

*stew can be frozen for up to 3 months

*kale, spinach, or mustard greens added at the last minute until wilted make a delicious addition

*if you're not vegan, you can add some crumbled sausage before the sweet potatoes.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 481Total Fat: 28gSaturated Fat: 24gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 580mgCarbohydrates: 53gFiber: 11gSugar: 12gProtein: 11g

Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators and not from My Sweet Mess. Although we do attempt to provide as accurate nutritional information as possible, these figures are only estimates.

I hope you get a chance to make this one, it’s perfect for a cold blowy snowy day.

And if you enjoy this one and you’re looking for other warming winter recipes, you can try these ones:
Sweet potato, lemongrass and coconut soup
Vegan coconut curry carrot soup
Savoury roasted carrot, tomato and red pepper soup

If you get a chance to make it, please comment here and let me know what you think or post a pic and tag me on Instagram.

Till the next recipe,

Kristen

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