Friday, April 5, 2024

Sweet Potato, Black Bean, 'n Corn Stew

Necessity is the mother of invention, and in this case necessity was clearing out more of our pantry and freezer. And I sure am happy it was, because I stumbled across this great recipe and then realized it was similar to one of my favorite salad recipes. The resulting fusion is a gorgeous cold weather version of my salad recipe, and makes a hearty, excellent vegan, vegetarian, or meaty meal depending on how you make it!

Sweet Potato, Black Bean, 'n Corn Stew


2 tablespoons of olive oil

1 large red onion (chopped)

1 celery stalk (chopped)

1 medium carrot (chopped)

5 cloves of garlic (crushed/minced)

1 tablespoon of chili powder or smoked paprika

Black pepper (to taste)

500g/1lb of stewing beef (optional)

2 tablespoons of all-purpose flour (optional)

2 large sweet potatoes (cubed)

540ml/18oz of black beans

540ml/18oz of diced tomatoes*

340ml/11.5oz of corn kernels

2 cups of water

2 tablespoons of lime juice

2 bouillon cubes**

2 bay leaves

1 teaspoon of soy sauce

1/3 cup of fresh parsley (chopped)

1/3 cup of fresh cilantro (chopped)

Salt (to taste)

*Fire roasted or something garlicky are what I usually use. 

**If you're making this vegan or vegetarian, then obviously use vegetable bouillon cubes. If you're including the beef, however, beef bouillon cubes work great!


1) Place a large pan on medium heat, add one tablespoon of the olive oil, and sauté the onion, celery, and carrot until the onion begins to soften and become translucent.

2) Throw the garlic, chili powder or paprika, and black pepper into the pan and continue sautéing for another couple of minutes.

3) If you're including the beef, shake it and the flour in a bag until the beef is thoroughly coated, then add to the pan and sauté until the beef has begun to brown.

4) Once you're done with the sautéing add the second tablespoon of olive oil to your crockpot (making sure to coat most of the interior), then add the contents of the pan and all the remaining ingredients. Set the slow cooker on high and leave it be for 6 or 7 hours - longer if you want the beef to be extra tender.

5) Once the sweet potatoes and/or beef have reached your desired tenderness serve as is, with a good dollop of sour cream, and/or some fresh cilantro and lime juice, and enjoy!

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