Hearty Indian Sweet Potato & Bean Stew

Crafting a nourishing and flavourful meal during the week can often feel like a challenge, but it needn’t be. This West Indian-inspired stew has been specifically designed for your busiest evenings, requiring minimal active preparation time. Built upon a rich base of coconut milk, sweet sweet potatoes, and creamy cannellini beans, it delivers a complex flavour profile through aromatic spices and curry leaves, all ready in around 30 minutes. It’s a wonderfully comforting dish that slots perfectly into your evening routine, offering both ease and satisfaction.

Quick Overview

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Difficulty: Easy
• Serves: 4

Ingredients

• 1 tbsp vegetable oil (or coconut oil)
• 1 tsp black mustard seeds
• 8-10 fresh curry leaves (or 1/2 tsp dried)
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• A 0.8-inch (2cm) piece of fresh ginger, grated
• 10.6 oz (300g) medium sweet potato, peeled and diced into 1cm cubes
• 14.1 oz (400g) can cannellini or borlotti beans, rinsed and drained
• 14 fl oz (400ml) can full-fat coconut milk
• 8.8 fl oz (250ml) vegetable stock
• 1/2 tsp ground turmeric
• 1/2 tsp ground cumin
• 1/4 tsp chilli powder (or to taste)
• 3.5 oz (100g) fresh spinach
• Salt and freshly ground black pepper, to taste
• Fresh coriander, chopped for garnish (optional)

Method

1. Heat the oil in a large heavy-bottomed pan or Dutch oven over a medium heat. Add the black mustard seeds and curry leaves; cook for 30-60 seconds until the seeds begin to pop.
2. Stir in the chopped onion and cook for 3-4 minutes, until softened and translucent.
3. Incorporate the minced garlic and grated ginger, cooking for another minute until fragrant.
4. Add the diced sweet potato, rinsed beans, coconut milk, vegetable stock, turmeric, cumin, and chilli powder. Stir well to combine all ingredients.
5. Bring the mixture to a boil, then reduce the heat to a simmer, cover, and cook for 10-12 minutes, or until the sweet potatoes are tender.
6. Remove the lid, add the fresh spinach, and stir until wilted. Taste and adjust seasoning with salt and pepper as needed.
7. Serve hot, garnished with fresh chopped coriander if desired.

Serving & Leftovers

This hearty stew is ideal served warm, either alongside basmati rice, naan bread, or simply on its own. Leftovers store wonderfully in an airtight container in the fridge for up to 3-4 days. Gently reheat on the hob or in the microwave, adding a splash of extra stock or water if the consistency is too thick.

Nutrition

Nutritional values are estimates and may vary depending on ingredients and portion sizes. This stew offers a good source of fibre and vitamins from the vegetables and legumes.

One Last Thing

Integrating simple, balanced dishes like this into your weekly culinary routine can truly simplify meal planning and ensure you always have a delicious, nutritious option at your fingertips. Its ease and vibrant flavour make it an ideal candidate for becoming a regular on your weeknight dinner rotation.