A healthy and comforting recipe, this Sweet Potato Stew is made in a crockpot and perfect for meal prep. With sweet potatoes, tomato, curry, and ginger, this stew is easy to make for busy days or sick days.
Because of the addition of spices like turmeric and ginger, this also makes a great anti-inflammatory
Add a swirl of sunbutter for some depth and creaminess without using any dairy, and some kale for greens. You'll love this sweet potato stew for a hearty meal that's also vegetarian. And don't miss other delicious sweet potato recipes like this Sweet Potato Bowl or Stuffed Sweet Potatoes.
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Crockpot Sweet Potato Stew
In January a lot of us set intentions to improve our health, but often that comes with a lot more effort in the kitchen. That's why I love this easy crockpot sweet potato stew. It's inspired by a South African Peanut Stew, but made nut and peanut-free. The best part is this can easily be prepped ahead and frozen or made the same day.
You'll low this kale and sweet potato soup because:
- Easy - Just throw a few ingredients in a crockpot or slow cooker!
- Meal Prep Friendly - Ingredients can be added to a ziplock bag and frozen so you can save some time chopping the day-of.
- Brain-Healthy - This recipe fits both a migraine diet and a Migraine Mediterranean Diet with the inclusion of ginger, sweet potatoes, kale, and healthy fats. It also fits a gluten free and dairy free diet.
Slow Cooker or Stovetop
This sweet potato stew was developed using a crockpot slow cooker, but if you don't own one, you could definitely also make this on a stove top. I used this crockpot for recipe development.
Follow the instructions for cooking, but place everything into a deep pot or dutch oven. Cover and simmer for about 30 minutes, or until the sweet potatoes have softened. Because the stovetop doesn't slow cook, the flavors may not be quite as developed.
Ingredients
- Sweet potatoes - Peeled and chopped, you'll need roughly 1-2 large sweet potatoes or you can buy a large package of pre-chopped ones. Trader Joe's carries a good pre-chopped package. You'll need roughly 3 cups total.
- Shallot - Offers a light, delicate flavor compared to onion.
- Tomato paste - This helps to bulk the soup and make it more stew-like, but if you're sensitive, just omit this.
- Spices - Curry powder, cumin, and ginger powder are needed. Use a curry spice blend and not Thai curry.
- Vegetable broth - You can use whatever fits your dietary needs. I like Trader Joe's Hearty Vegetable, but for an onion-free one try the recipe in my Dizzy Cook cookbook. Chicken broth can also be used.
- Kale - Can be substituted with spinach, if desired.
- Sunflower seed butter - This adds creaminess without any dairy. I recommend one that's sugar-free like Sunbutters "no sugar added".
- Additions - Crunchy toasted sunflower seeds and cilantro make great garnishes.
How to Make
For a freezer meal
Prep all the ingredients except the kale and sunbutter in a freezer bag and store for up to 4 months, until ready to use. Be mindful of the way you stick it in the freezer because if you lay it flat, it may be difficult to place into your crockpot. You want to freeze it in a way that it will still fit.
Crockpot Instructions
Place the ingredients except the sunbutter and kale in the bottom of your slow cooker and set to high heat. Cook for 4 hours on high or 8 hours on low heat. About 30 minutes before serving, add in the kale and water. Taste and adjust any seasonings. Once the kale has softened, turn off the heat and stir in the sunflower seed butter right before serving.
Stovetop Instructions
Follow the same instructions as the crockpot, but you will add the kale and water with everything else. Add these ingredients to a large pot with a lid. Simmer for about 30 minutes, or until the sweet potatoes have softened. Off the heat, stir in the sunflower seed butter.
Recipe Tips
- Don't add sunflower seed butter till the end - High heat may cause it to separate and become gritty. This is best stirred in off the heat at the end of cooking.
- Use extra water or broth to make this a sweet potato soup - This recipe is pretty thick and stew-like, but you can turn this into a soup by adding more broth. Would recommend using broth for the most flavor.
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Substitutions
- Protein - Add in shredded rotisserie chicken if looking to add more protein.
- Kale - Can be substituted with spinach.
- Broth - Fody vegetable soup base is something other readers have used, but I haven't tested it myself.
- Low sodium - Use your favorite low sodium broth (recommend my Dizzy Cook cookbook one for one without onions) and omit any suggested additions. Also check your sunflower seed butter - some kinds have no salt added.
What to Serve with Sweet Potato Stew
I highly recommend serving this with something simple like a warm baguette or naan for dipping. It would also pair wonderfully with some of these salads.
Storage Suggestions
This sweet potato stew will keep well in the fridge for 4-5 days. It can also be frozen and stored for up to 4-6 months. Simply defrost overnight in the fridge and reheat on the stovetop over medium low heat.
I would recommend if you're starting with frozen ingredients not to re-freeze them as it could result in texture changes.
Sweet Potato Recipes
For more vegetarian soups like this sweet potato stew, see my Cold Zucchini Soup, Boursin Soup, or Vegan Tortilla Soup. And for more great sweet potato recipes, see these posts.
If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.
Sweet Potato Stew
Equipment
- 1 Slow Cooker or Crockpot
Ingredients
- 3 cups sweet potatoes, peeled and cut into ½inch cubes (about 1-2 large sweet potatoes)
- 1 shallot, peeled and roughly chopped (roughly ⅓ cup)
- 5 oz can of tomato paste
- 2 teaspoons curry powder
- 1 teaspoon cumin powder
- ½ teaspoon ginger powder
- 2 cups vegetable broth
- 1 teaspoon kosher salt
- 2 cups water
- 1 cup lacinato kale, roughly chopped
- ⅓ cup sunflower seed butter*
Instructions
- For a freezer meal - Combine the sweet potatoes, shallots, tomato paste, curry powder, ginger, vegetable broth, and salt all in a plastic ziploc bag or a freezer safe container. Freeze till ready to use. Keep in mind the shape of the bag and make sure it will fit your slow cooker after being frozen.
- Place the sweet potatoes, shallots, tomato paste, curry powder, ginger, vegetable broth, and salt all in a slow cooker and cover. Set to high heat and cook for 4 hours, or 8 hours on low heat. If using low heat, I recommend adding an extra cup of water or broth.
- 30 minutes before serving, stir in the kale and water and allow the kale to soften a bit. Taste and adjust any seasonings. Right before serving, stir in the sunflower seed butter while warm. If the soup is too thick for your liking, add a little more water or broth to thin out.
- If making this on the stovetop, place the sweet potatoes, shallots, tomato paste, curry powder, ginger, vegetable broth, water, and kale in a large pot with a lid.
Notes
- Sunbutter notes - If the heat is too high, the sunflower seed butter can separate and get a little gritty rather than provide a smooth texture. This is why you add it at the end off the heat. I recommend using an unsweetened version, like from Sunbutter.
- Optional garnish - Cilantro and roasted sunflower seeds make great toppings!
- Fresh ginger can be subbed for dried. Be sure to use an Indian-style powdered curry and not a Thai curry.
- Low sodium - Use a low sodium broth and no salt added sunbutter.
Can I use regular butter instead of Sun butter?
Hey - no, I'd recommend peanut butter as a sub.
could I omit the tomato paste?
Yes, no problem.
I just made this and it’s absolutely delicious! So easy and yummy and the perfect meal when it’s cold out!
Thank you, Sarah!!
This looks amazing. I want to try it, but I’d like your advice on what to substitute for the kale. I have IBS and kale makes me cramp severely and also has other effects as well. Any suggestions?
Looking forward to exploring your other recipes!
Hey! Would spinach be ok? It just won't need to cook as long.