For many years I was never a huge fan of sweet potato. I just couldn’t get past the sweet root vegetable thing, something about it was just off-putting somehow. It made me unwilling to try different recipes with sweet potato as I felt sure if I added them it would ruin the dish.
However, when I read how good for you they were and how they may have anti-cancer properties, I was determined to give this sweet vegetable a try. I’ve learned to pair them with other ingredients to balance the sweet flavour and now they are now a staple in our household.
If you serve this sweet potato stew with red or black rice, you will also add a powerful array of anti-oxidants, fibre, vitamins B1 and B2, calcium and iron. Olives are also anti-oxidant rich and high in vitamins E and A. This dish is not only delicious it serves up a hefty nutritional punch.
The sweetness in this dish is offset by the tomato passata and balanced by the olives. Once upon a time I would add brown sugar to any dish that I added tomatoes to, but with the carrots and sweet potato it balances out perfectly, so no need for any refined sugar to be added.
If you try this dish, please let me know in the comments below and tag me on Instagram @wellnesswithplants, I’d love to see pictures. Thanks!
- 1 medium orange sweet potato, peeled and cut into cubes
- 1 medium red sweet potato, peeled and cut into cubes
- 1 white onion, chopped into bite size pieces
- 1 red onion, chopped into bite size pieces
- ½ yellow capsicum, chopped into bite size pieces
- ½ red capsicum, chopped into bite size pieces
- ½ green capsicum, chopped into bite size pieces
- 2 C tomato passata
- 2 t fresh thyme
- 4 C water
- 1 can red kidney beans, drained and rinsed
- 1 grated carrot
- Small bunch kale
- 2 t pink Himalayan salt
- ⅛ finely diced cabbage
- 1 T coconut oil
- 1 C red/black rice
- Bring 4 cups water to the boil
- Add 1 cup rice and bring back to the boil.
- Cover and simmer for 25 - 30 minutes or until soft.
- Heat the pan and add the coconut oil.
- Fry the onions and capsicums until they are lightly browned.
- Add the water then the rest of the ingredients (except the rice) and bring to the boil.
- Cover, lower to a simmer and cook for 25 minutes or until the sweet potato is soft and the flavours have developed.