This healthy, vegetarian sweet potato stew will surprise your taste buds in the best way possible! Loaded with chunks of melt-in-your mouth sweet potatoes, tender carrots, tomatoes, and wilted baby spinach. It gets a little Eastern Mediterranean flare with a few warm spices like cumin and turmeric.
The best way to serve this hearty vegan stew is over quick-cooked couscous or with a piece of crusty whole wheat bread. It’s the perfect warm-your-belly comfort meal. Bonus – slow cooker and Instant Pot options!
Oh, sweet potatoes…one of my favorite versatile veggies!
Not only are sweet potatoes delicious, and hearty, but they are packed to the brim with nutrition – minerals, vitamins, fiber, antioxidants, and so much more!
And when they’re cooked, they get this incredibly sweet and creamy texture that is just to die for. A complete win in my book!
Except in Greek lemon potatoes and Batata Harra, you can pretty much replace a regular potato for sweet potato in many recipes. Perfect for side dishes like Baked Sweet Potato Fries, cubed and roasted, mashed, or simply boiled and tossed with herbs.
I love sweet potatoes in any form and will never turn down a dish with these beauties! But lately, I’ve been all about sweet potato stew.
Since the weather outside is a bit chillier, I figure there is nothing better than a cozy bowl of stew. And sweet potatoes are the star!
Vegetarian Sweet Potato Stew, Mediterranean-Style
This healthy vegetarian–actually, vegan–sweet potato stew is the kind of rustic, comforting dish that tastes like it’s been simmering all day long. Super hearty and melt-in-your mouth delicious.
It’s similar to my vegetable stew with Yukon gold potatoes, only this time chunks of not-too-sweet sweet potato are cooked along with other wholesome veggies, aromatics, and warm Mediterranean spices, until tender and creamy. A handful of baby spinach is stirred in at the end for a pop of awesome green. And the final finishing touch? A drizzle of rich Greek extra virgin olive oil!
The biggest draw here for me is the fact that this sweet potato stew is made in one pot and in just over 30 minutes or so. Plus, it’s filling and hearty without any meat.
How do you pick out a good sweet potato?
Since the star ingredient in this stew is sweet potatoes, let’s talk quick about how you pick them!
There are actually several kinds of sweet potatoes, but I’m partial to the bright-orange spuds.
To get the best sweet potatoes that will give you the sweet taste and creamy texture when cooked, look for: small to medium-sized potatoes that feel firm to the touch and with smooth skin.
It is so tempting to buy those massive sweet potatoes at the supermarket, but try to refrain and get those smaller ones. Larger sweet potatoes are going to be a lot starchier.
The potato should feel firm and have fairly smooth skin. If the sweet potato feels squishy or the flesh gives, it’s probably passed its prime.
I think it is so great when you get home with a perfect sweet potato and cut into it to reveal that bright orange flesh. That’s how I know I’ve done a good job.
Are sweet potatoes good for you?
Sweet potatoes are of the healthiest foods one can eat. They are filled with vitamins and minerals like vitamins A, C, and B6, magnesium, potassium, and more.
They also have cancer-fighting properties, help vision, brain function, and keep your immune system strong and healthy!
It may sound strange to you, but one of the things that most excites me about sweet potatoes is that they are great for gut health. Because, not only are they an excellent source of one but two kinds of fiber, which is amazing for digestion.
Sweet potatoes contain both soluble and insoluble fiber. And because the human body can’t digest either type, instead of breaking down as they pass through the digestive tract, these fibers move about intact, doing some amazing things for the gut.
Okay, I think you get the picture. I’ll stop here and get to how to make this sweet potato stew goodness…
What’s in this sweet potato stew?
SO many amazing ingredients and spices in this stew, but also nothing over the top. It is the perfect balance of super simple, but complex in flavor.
– Sweet potatoes – Earthy and sweet, sweet potatoes are the star of the stew. They are hearty, creamy, and perfectly replace meat in the stew, so you are not going to miss it!
– Baby spinach, carrots, tomatoes – Fresh baby spinach and carrots add more veggies to the stew and take on the flavors well. Carrots become tender and the mild baby spinach wilts and almost melts into the soup.
– Aromatics – Onions and garlic are always necessary and add so much flavor to any dish, especially stews.
– Mediterranean spices – What really takes this simple sweet potato stew to the next level is a foursome of bold spices with an Eastern Mediterranean flare:
- Coriander: Warm and earthy. It is slightly sweet with a very mild spice.
- Cumin: Earthy, lemony, warm, and super bold! Pairs perfectly with sweet potatoes.
- Turmeric: A beautiful brilliant yellow, turmeric is super earthy with a mild ginger-like flavor.
- Aleppo pepper: Also known as Halaby pepper, it is a magical spice of fruity, tangy chili flakes. It’s fairly mild—the heat builds slowly, giving off a raisin-like flavor or a sweetness akin to the best kind of sundried tomatoes! If you haven’t tried it yet, grab some Aleppo pepper here.
How to make this vegetarian sweet potato stew: step by step
First, saute vegetables & season
In your large pot or Dutch Oven, cook the garlic and onion in a bit of extra virgin olive oil until nice and fragrant.
Add your chopped carrots and sweet potatoes. Season with kosher salt, pepper, and add in your set aside spice mixture. You want to now turn the heat to medium-high. Cook the veggies and stir occasionally. Cook for 4-5 minutes.
Add in liquids
Add in the can of diced tomatoes with the juices and the broth. Bring to a boil for about 10 minutes, then turn burner to low heat. Cover the pot, but leave a small opening so the pot doesn’t boil over. Simmer for about 25 minutes until the sweet potatoes are nice and tender.
Tip – To test if the carrots and sweet potatoes are tender and cooked through, stick a fork or knife into a piece of each. If it goes in without resistance and is soft, they are fully cooked!
Add in greens & finish
Open the lid and stir in your baby spinach and parsley. Let the spinach wilt a bit. Remove the pot from the heat and top with a healthy drizzle of Private Reserve Greek extra virgin olive oil. That’s it!
Can I make this In the Slow Cooker or Instant Pot?
Yes, this easy sweet potato stew can also be made in the slow cooker or instant pot. Whatever method you prefer! Here is how…
Slow Cooker Option:
- In your slow cooker, add chopped onions, garlic, carrots, and sweet potatoes.
- Season with salt, pepper, and spice mixture.
- Dump in the canned tomatoes and the broth and give it a good stir to combine the ingredients.
- Cover and cook on low for 8 hours or high for 4-5 hours. You want the veggies to get tender.
- About 5-10 minutes before done, stir in the spinach and parsley.
- Turn off the slow cooker and serve!
Instant Pot Option:
- Put your Instant Pot on “sauté” and add the olive oil. Add your garlic and onions and cook for 3 or so minutes, stir so the garlic doesn’t burn.
- Now add the chopped carrots and sweet potatoes, salt, pepper, and spice mixture. Cook for 4 minutes and stir everything around.
- Add the canned tomatoes and broth. Stir.
- Hit cancel on our Instant Pot and lock the lid with the valve in the sealing position. Select the manual function and cook on high pressure for 10 minutes. Allow natural release for 10 minutes, then follow with quick release. Simply stir in spinach and parsley and allow to sit for a couple of minutes.
What to serve along?
Personally, I love this sweet potato stew over quick-cooked couscous. Beautiful, fluffy couscous cooks in about 10 minutes and makes the perfect bed for this saucy stew (grab some here at our online shop). Oooh, and when I have some crispy roasted chickpeas, I love adding a few on top for texture
Now, for a couple of simple vegan starters before you serve the stew, you can do a big Shirazi salad and maybe some baba ganoush.
Can you serve this sweet potato stew as a side? Sure! If you’d like to add a protein next to this stew, something like Moroccan meatballs or a simple chicken breast will work!
More Soup and Stew Ideas:
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Simple Vegetarian Sweet Potato Stew, Mediterranean-Style
- Total Time: 43 minutes
- Yield: Serves up to 6
Description
This healthy, vegetarian sweet potato stew will surprise your taste buds in the best way possible! Loaded with chunks of melt-in-your mouth sweet potatoes, tender carrots, tomatoes, and wilted baby spinach. It gets a little Eastern Mediterranean flare with a few warm spices like cumin and turmeric.
The best way to serve this hearty vegan stew is over quick-cooked couscous or with a piece of crusty whole wheat bread. It’s the perfect warm-your-belly comfort meal. Bonus – slow cooker and Instant Pot options!
Ingredients
- 1 tsp ground coriander
- 1 tsp ground cumin
- 3/4 tsp Aleppo pepper
- 1/2 tsp turmeric
- Extra virgin olive oil (I used Private Reserve Greek EVOO)
- 1 large yellow onion, chopped
- 4 garlic cloves, minced
- 3 carrots, peeled and chopped
- 3 sweet potatoes (about 1 lb), peeled and cubed
- Kosher salt and pepper
- 1 15-oz can diced tomatoes with their juices
- 3 cups low-sodium vegetable broth
- 5 oz baby spinach
- 1 cup chopped fresh parsley
Instructions
- In a small bowl, add the spices (coriander, cumin, Aleppo pepper, and turmeric). Mix to combine. Set aside.
- In a large Dutch oven or heavy pot, heat 2 tbsp extra virgin olive oil over medium heat until shimmering but not smoking. Add onions and garlic and cook for 3 minutes, stirring occasionally and making sure garlic does not burn.
- Now, add carrots and sweet potatoes. Season with kosher salt, black pepper, and the spice mixture you prepared earlier. Raise the heat to medium-high, and cook, stirring occasionally, for about 4 to 5 minutes or so.
- Add diced tomatoes (and their juices), and broth. Bring to a boil for 10 minutes or so, then turn the heat to low. Cover the pot only part-way, allowing an opening at the top for the stew to “breath.” Cook for about 20 to 25 minutes, or until sweet potatoes are fully cooked and tender.
- Finally, stir in the baby spinach and fresh parsley. Remove from heat, and finish with a generous drizzle of extra virgin olive oil. Serve over quick-cooked couscous or with your favorite crusty bread. Enjoy!
Notes
- Slow Cooker Option: In your slow cooker, add chopped onions, garlic, carrots, and sweet potatoes. Season with salt, pepper, and spice mixture. Dump in the canned tomatoes and the broth and give it a good stir to combine the ingredients. Cover and cook on low for 8 hours or high for 4-5 hours. You want the veggies to get tender. About 5-10 minutes before done, stir in the spinach and parsley. Turn off the slow cooker and serve!
- Instant Pot Option: Put your Instant Pot on “sauté” and add the olive oil. Add your garlic and onions and cook for 3 or so minutes, stir so the garlic doesn’t burn. Now add the chopped carrots and sweet potatoes, salt, pepper, and spice mixture. Cook for 4 minutes and stir everything around. Add the canned tomatoes and broth. Stir. Hit cancel on our Instant Pot and lock the lid with the valve in the sealing position. Select the manual function and cook on high pressure for 10 minutes. Allow natural release for 10 minutes, then follow with quick release. Simply stir in spinach and parsley and allow to sit for a couple of minutes.
- Visit Our Online Shop to browse all-natural and organic spices, extra virgin olive oils, couscous and more!
- Prep Time: 10 mins
- Cook Time: 33 mins
- Category: Entree
- Method: Stewed
- Cuisine: Mediterranean
I made this delicious stew last night. It was simple, quick, and absolutely tasty! I added a half teaspoon or so of cayenne pepper, but other than that, followed the recipe. Another winner from Suzy! Thank you!
Thanks, Gwen!
Love this recipe! How long does this last in the fridge?
Hi, Teri. It should last well-packed in a tight-lid container and refrigerated for 4 days or so.
This is one of the best tasting stews I’ve made . I’m vegan and I love that this stew has so many delicious vegetables. I made some for my little grandson and added some peas and rice to thicken it up. He loved it. It’s perfect for kids because of the nutritional value.
Thanks, Susan!
Fabulous!!!!!! I put the slices of dates in the couscous.
Yay! Thanks for coming back to share! Glad you enjoyed the recipe.
I am planning to make this tonight. It’s dark with thunderstorms. I have all the ingredients and am tempted to throw in a few unsweetened medjool dates. Just because I have them. What do you think?
Sure. You could give that a try.
Made this last night and it was excellent. Followed reader comment and added 1/4 cayenne pepper. Didn’t have spinach so I used kale and it was fantastic! First time to this food blog and will be returning!
Thanks, Margie! Welcome to The Mediterranean Dish!
This is a simple delicious dish. I have made it several times and recommended it to friends. I put in 2x the spinach, and if I have it, also add some butternut squash.
Re the amount of sweet potatoes, are you indicating a total of 1 pound or that each of the 3 sweet potatoes should weigh a pound?
Hi, Judy! You need about 1 lb of sweet potatoes total for this recipe.
Fantastic!!
Thanks, Ann!
This stew is wonderful! Made it last night in a cast iron Dutch oven and served it over organic sprouted brown rice. Your recommended spices made it so fragrant and delicious! Thank you for for another great meal idea, Suzy!
Suzy, I made this last night and it was delicious, and so healthy. The only change I made was add about 1/4 t of cayenne for a little heat. Served over couscous just like you recommend, and also some crusty baguette. Thank you for another awesome and healthy recipe.
Sounds wonderful! Thank you for sharing, Susi!
Hey,
I don’t have any vegetable or other broth..
Can i use water instead? Or will there be no flavor and ruin the entire stew?
Thanks
Hi, Noa. I don’t think it will ruin the stew, but there will be less flavor.
Very VERY good, but the IP cook times are off. Cook that long & you’ll end up with mushy & disappearing sweet potatoes & carrots, ime. I didn’t precook my sweet potatoes or carrot, did 4 min at high pressure & an instant release. They are all perfectly tender. I also added black beans and replaced some of the broth with coconut milk bc I wanted that fatty goodness. Delicious spices & so tasty!
Thank you for sharing! So glad you enjoyed the stew!
I made this for dinner tonight and it is delicious! I added some extra Aleppo pepper and a can of chickpeas. I’m not a big fan of sweet potatoes but I know they’re good for me- this recipe is so tasty, it will definitely help me work some more into my diet 🙂
Thank you for sharing, Emily!
This was absolutely delicious. Can’t wait to make it again.
Thanks, Peggy!
This looks delicious and I’m sure it will be! Is there anything I can substitute for the Aleppo peppers if I can’t find that? Not sure exactly what it is but you mentioned sun-dried tomatoes?
Hi, Laurie! If it’s not available near you, you can find Aleppo pepper find at our our online shop: https://shop.themediterraneandish.com/product/aleppo-pepper-aleppo-style-pepper/ . Hope you give the recipe a try!!