By: Bissan Ghaith, Registered Dietitian
As the weather slowly gets colder, many of us are looking for warm and hearty dishes. Well, look no further as this colorful stew is full of flavours and perfect for the fall. This simple dish is high in fiber, protein, and vitamin A and everything is added to one pot, which means less cleaning up!
Below is a table that lists all the ingredients, suggested alternatives or modifications, and nutritional information about the different items. Enjoy and stay tuned for the next fall recipe!
Sweet Potato & Black Bean Stew
|Ingredients||Alternatives / Modifications||Nutritional highlights|
|2 tbsp olive oil||Avocado oil (per preference).||Both contain oleic acid, a monounsaturated omega-9 fatty acid that promotes overall heart health.|
|2 cloves garlic, minced||May cause irritation for some individuals with IBS, a recommendation would be to substitute with garlic infused olive oil .||Garlic belongs to the Allium family and contains the sulfur compound: Allicin, which has some antimicrobial properties. Tip: To maximize health benefits, crush the garlic at room temperature and allow to sit for 10 minutes (Reference).|
|1/2 onion, diced||An IBS-friendly alternative recommendation would be trying Chives.||Onion is another member of the Allium family (cousin to garlic). It contains antioxidants and anti-inflammatory properties.|
|2 sweet potatoes, chopped||For added fibre, keep the sweet potato skin on.||High in Vitamin A and beta-carotene, which promote healthy vision.|
|28oz diced tomatoes||If canned, choose low sodium where available.||High in the antioxidant vitamin C and plant compound lycopene linked to improved heart health and reduced risk of developing prostate cancer. (Reference)|
|15oz black beans||If canned, choose low sodium where available.||Black beans are a great source of fibre, protein, and folate.|
|1 tbsp tomato paste||Individuals with IBS can consider substituting with this Fody Foods tomato sauce.||High in vitamin C and the plant compound lycopene.|
|2 cups chicken broth||Choose low sodium where available. Vegetarians: choose a low sodium vegetable broth of choice or make one at home.||Choose broths that have a percentage daily value (%DV) close to 5% or less of sodium to reduce your sodium intake. |
|1 tsp oregano||Lab studies have linked carvacrol, a component in oregano, to a reduction in the growth of cancer cells and inflammation. (Reference)|
|1 tsp turmeric||Saffron (per preference).||Turmeric contains the plant nutrient curcumin which has anti-inflammatory properties. Tip: to maximize benefits, pair with black pepper when cooking. (Reference)|
|1/2 tsp smoked paprika||Made from the dried peppers of the plant Capsicum annum which is packed with nutrients that belong to the carotenoid family. This specific family includes lutein, beta carotene, capsanthin, zeaxanthin that help to fight cell damage. (Reference)|
|1/2 tsp chili flakes||If you are not a fan of too many spicy ingredients, a flavourful recommendation would be to add basil or 1-2 bay leaves instead.||Chili flakes contain capsaicin which prevents or slows down the spread of unhealthy or damaged cells to the rest of our bodies. (Reference)|
|3 cups spinach||Kale (per preference).||Both kale and spinach are nutrient-dense choices. They contain high levels of vitamin A, C, and K (which helps with blood clotting). (Reference)|
|Shredded Parmesan cheese for garnish||Consider Nutritional Yeast as a dairy-free option.|
Look for cheese with Milk Fat percentage (%M.F.) of about 20% or less to reduce overall saturated fat intake.
|Nutritional yeast is a great source of vitamin B12 which helps with overall cognitive functioning.|
2 cloves garlic, minced
1/2 onion, diced
2 sweet potatoes, chopped
28oz diced tomatoes
1 can (15oz) low sodium black beans
1 tbsp tomato paste
2 cups low sodium chicken broth or (broth of choice)
1 tsp oregano
1 tsp turmeric
1/2 tsp smoked paprika
1/2 tsp chili flakes
3 cups spinach
Shredded Parmesan cheese for garnish
- In a large pot, sautée the garlic and minced onions using olive oil over medium-high heat until fragrant.
- Chop sweet potatoes into small cubes, add to the pot, mix with garlic & onions.
- Next, add tomatoes, black beans, tomato paste, chicken stock, and spices to the mixture. Stir to combine.
- Add in spinach, stir until leaves soften and are incorporated into the stew.
- Reduce the heat to low with the lid on and let simmer for 20-25 minutes.
- Sprinkle some Parmesan cheese in your bowl for garnish and enjoy!
If you need recipe modifications based on your health needs and goals, contact Bissan Ghaith, RD!
Do you have questions about the role of nutrition in heart health, IBS, or about understanding your unique daily nutrition needs? Get a free 20-min call with Bissan: https://nutriprocan.janeapp.com/locations/virtual-location/book#/staff_member/37
Recipe adapted from: https://www.beccabristow.com/cozy-fall-dinner-ideas/