One-Pan Sweet Potato & Black Bean Stew by @deliciouslyella

1h

4 servings

🫒

1 tbsp

Olive oil

🧅

1

Red onion

🫙

2 tsp

Cumin seeds

🌶️

Dried red chilli flakes

🧄

4 cloves

Garlic

🫚

1 cm

Ginger

🍅

2 tbsp

Tomato purée

🍅

400 g

Canned cherry tomatoes

🍲

600 ml

Vegetable stock

🫘

480 g

Canned black beans

🥔

2

Sweet potatoes

🍋

1

Lime

🥣

1 tbsp

Brown rice miso paste

🥥

4 tbsp

Coconut yoghurt

🧂

Sea salt

⚫

Black pepper

🍚

4

Cooked rice

🥑

1

Avocado

🌿

1 handful

Coriander leaves

  1. Place
    • Olive oil
    • Red onion

    Place a large frying pan over medium heat, add a drizzle of olive oil, then add the onion and fry for 8-10 minutes until soft.

  2. Purée
    • Cumin seeds
    • Dried red chilli flakes
    • Garlic

    Tip in the cumin seeds, chilli flakes, garlic, ginger and tomato purée and fry for 1-2 minutes until fragrant.

  3. Pour
    • Canned cherry tomatoes
    • Vegetable stock
    • Canned black beans

    Pour in the tinned cherry tomatoes, vegetable stock, black beans and sweet potato, stir and cover with a lid, then simmer for 35-40 minutes until the sweet potato is soft.

  4. Add
    • Lime
    • Brown rice miso paste
    • Coconut yoghurt

    Add the lime juice, miso and coconut yoghurt and season to taste.

  5. Spoon
    • Cooked rice
    • Avocado
    • Coconut yoghurt

    Spoon into bowls and serve with rice, avocado, a dollop of coconut yoghurt and a sprinkle of coriander.

One-Pan Sweet Potato & Black Bean Stew by @deliciouslyella

1h

4 servings

🫒

1 tbsp

Olive oil

🧅

1

Red onion

🫙

2 tsp

Cumin seeds

🌶️

Dried red chilli flakes

🧄

4 cloves

Garlic

🫚

1 cm

Ginger

🍅

2 tbsp

Tomato purée

🍅

400 g

Canned cherry tomatoes

🍲

600 ml

Vegetable stock

🫘

480 g

Canned black beans

🥔

2

Sweet potatoes

🍋

1

Lime

🥣

1 tbsp

Brown rice miso paste

🥥

4 tbsp

Coconut yoghurt

🧂

Sea salt

⚫

Black pepper

🍚

4

Cooked rice

🥑

1

Avocado

🌿

1 handful

Coriander leaves

Preparation Steps

  1. Step 1/5

    Place a large frying pan over medium heat, add a drizzle of olive oil, then add the onion and fry for 8-10 minutes until soft.

    🫒Olive oil
    🧅Red onion

  2. Step 2/5

    Tip in the cumin seeds, chilli flakes, garlic, ginger and tomato purée and fry for 1-2 minutes until fragrant.

    🫙Cumin seeds
    🌶️Dried red chilli flakes
    🧄Garlic
    🫚Ginger
    🍅Tomato purée

  3. Step 3/5

    Pour in the tinned cherry tomatoes, vegetable stock, black beans and sweet potato, stir and cover with a lid, then simmer for 35-40 minutes until the sweet potato is soft.

    🍅Canned cherry tomatoes
    🍲Vegetable stock
    🫘Canned black beans
    🥔Sweet potatoes
    ✨Lid

  4. Step 4/5

    Add the lime juice, miso and coconut yoghurt and season to taste.

    🍋Lime
    🥣Brown rice miso paste
    🥥Coconut yoghurt
    🧂Sea salt
    ⚫Black pepper

  5. Step 5/5

    Spoon into bowls and serve with rice, avocado, a dollop of coconut yoghurt and a sprinkle of coriander.

    🍚Cooked rice
    🥑Avocado
    🥥Coconut yoghurt
    🌿Coriander leaves

Composition

Ingredients

Types

Oils, Vegetables, Spices, Condiments, Fruits, Dairy Alternatives, Herbs

Ingredients

Olive oil, Red onion, Cumin seeds, Dried red chilli flakes, Garlic, Ginger, Tomato purée, Canned cherry tomatoes, Vegetable stock, Canned black beans, Sweet potatoes, Lime, Brown rice miso paste, Coconut yoghurt, Sea salt, Black pepper, Cooked rice, Avocado, Coriander leaves

Notes

Red onion (peeled and finely chopped), Garlic (peeled and grated), Ginger (piece, about 5g / 0.25 oz, peeled and grated), Canned cherry tomatoes (1 can), Sweet potatoes (about 300-350g / 10.6-12.3 oz, peeled and cut into 1cm cubes), Lime (juiced), Avocado (finely sliced, to serve, optional), Coriander leaves (to serve, optional)

Allergens

Soy

Dietetics

Dietary regimen

Vegetarian, Pescatarian, Nut-Free

Calories

380 kcal

Macro nutrients

Protein: 14g, Carbohydrates: 58g, Fat: 10g, Fiber: 14g, Sugars: 13g

Nutritional Information

Minerals

Sodium: 780mg, Potassium: 850mg, Iron: 3.5mg, Magnesium: 70mg, Calcium: 90mg

Vitamins

Vitamin A: 480µg, Vitamin C: 25mg, Vitamin B6: 0.5mg, Folate: 110µg

Preparation

Time Information

Preparation

15 minutes

Cooking

45 minutes

Overall

1 hour 0 minutes

Difficulty

Level

Easy (1/4)

Steps

5 steps

Equipments

Utensils

Lid

Appliances

to inform

Type

Type

Type Of Dish

Main Course, Soup

Occasions

Everyday Meal, Autumn Comfort Food

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

to inform

Geographic

to inform

Various

Aspect

Texture

Chunky, Creamy, Saucy

Flavors

Savory, Warming Spices, Zesty, Umami, Earthy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

Refrigerate in an airtight container : 3-4 days (cool fully before storing,reheat thoroughly before serving), Freeze in an airtight container : up to 3 months (cool fully before freezing,thaw in fridge overnight before reheating)