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Chunky Sweet Potato Stew


Chunky Sweet Potato Stew

Serves: 2

Category: Soups and Stews
Author: www.DrFuhrman.com
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Average Rating: 
Rated by: 48 members

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A warm and comforting dinner doesn’t have to be time-consuming and labor intensive. You can have this easy and delicious stew on the table in less than 30 minutes.

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Ingredients:

1 onion, sliced
2 large garlic cloves, chopped
1 1/2 cups diced tomatoes (see note)
1 large sweet potato, peeled, cut into 1/2 inch pieces
1 cup cooked or no-salt-added or low sodium canned chickpeas
1/2 cup low sodium or no-salt-added vegetable broth
3/4 teaspoon dried rosemary
1 medium zucchini, cut into 1/2 inch thick rounds
1 teaspoon Mrs. Dash no-salt seasoning, or other no-salt seasoning

Instructions:

In a saute pan, heat 2 tablespoons water. Add the onion and water saute about 5 minutes, until slightly softened, separating slices into rings. Add garlic and cook 1 minute. Add additional water as needed.

Mix in tomatoes with juice, sweet potatoes, garbanzo beans, vegetable broth and rosemary. Bring mixture to a simmer, stirring occasionally. Cover and cook 5 minutes, slightly mashing some of the garbanzo beans. Add zucchini. Cover and cook until sweet potatoes are tender, about 15 minutes, stirring occasionally. Season with no-salt seasoning.

Note: Choose tomato products packaged in cartons or glass. These materials do not contain BPA.

Calories 250; Protein 11 g; Carbohydrates 49 g; Sugars 13 g; Total Fat 2.6 g; Saturated Fat 0.3 g; Cholesterol 0 mg; Sodium 86 mg; Fiber 8.9 g; Beta-Carotene 6160 ug; Vitamin C 28 mg; Calcium 118 mg; Iron 3.9 mg; Folate 184 ug; Magnesium 82 mg; Potassium 911 mg; Zinc 1.9 mg; Selenium 4.2 ug

Comments (33):

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KateVee

05/11/2011 01:32 AM

Rated this recipe:

This was so simple and yet so delicious. I used great northern beans instead of chick peas and used a can of no salt crushed tomatoes with basil instead of the stewed tomatoes as I couldn't find any that weren't full of salt. I also zapped the dried rosemary in my coffee grinder so it was a bit finer as I hate getting the needles stuck in my teeth! I will definitely make this again.

Norma76m

11/23/2011 12:33 AM

Rated this recipe:

Excellent. I didn't have stewed tomatoes, rosemary or Mrs. Dash, so I substituted bionature strained tomatoes and oregano and just left the Mrs. Dash out. I also added the zucchini later so it wouldn't cook so long. It was surprisingly delicious but it didn't make enough. Can't wait to try it again and double or triple the recipe.

Sandy_p

02/02/2012 02:57 AM

Rated this recipe:

DELICIOUS!
best meal I've had in a long time! very very tasty

Pendragon

02/15/2012 06:31 PM

Rated this recipe:

This was a wonderful delight !! I made the recipe as written to the letter . . and it was absolutely wonderful. .. Nice chunky vegtables, a lot of differnt flavors. . Made my mouth very happy. My Husband doesnt even like sweet potatoes. . . and thinks this is awesome. He moved it up to the top of his "Fav's List". . . . And wants to make it for his mother. . . Need I say more ??

Reubli

03/05/2012 02:53 PM

Rated this recipe:

I loved this mix of veggies, but changed the seasoning to give a more Moroccan twist. I did not add any of the seasonings indicated, but instead used a few teaspoons of cumin, 1/2 teaspoon of coriander, a dash of ground cloves, cardamom and chili powder. I also added in a handful of raisins. My kids all ate it up.

Blakes1Nana

04/01/2012 10:45 AM

Rated this recipe:

Great recipe!!! Changed it up a little bit. I used low-salt diced tomatoes and tomatoes w/chilies for a kick. I also added yellow squash along with the zucchini. I served it with some brown rice cooked with veggie broth. Yum!!!!

conniemt

04/02/2012 02:58 PM

Rated this recipe: (no rating)

Excellent recipe!

CONNIE

04/02/2012 03:08 PM

Rated this recipe: (no rating)

Excellent recipe! I will use this one again. Thanks.

sroberts

04/20/2012 02:18 PM

Rated this recipe:

This recipe is GREAT! I have made this several times. I add about 1 lbs. of Sliced Portabella mushrooms and two handfuls of chopped kale. It is also great cold. YUM

JOHNBETTY

05/31/2012 11:04 AM

Rated this recipe:

I absolutely love this dish! It is so good, we could eat this every night! It's just the right combination of ingredients that work so well together. I do steam the sweet potatoes first for about 8-10 min., then throw into the soup pot and follow the rest of the directions. This is a regular staple in our menu planning!
This comment was last edited on 05/31/2012 11:05 AM

Juju225

11/06/2012 08:11 PM

Rated this recipe:

Being a Southern girl, I would never have imagined that sweet potatoes could be paired with anything other than butter, cinnamon, molasses and marshmallows! A healthy, vegetarian stew that's quick enough to whip up on a weeknight gets five stars in my book!

Robin

12/12/2012 08:15 PM

Rated this recipe:

This was good! I would make it again. I used fresh rosemary and I used Vegebase instead of Mrs. Dash. I also added a few red potatoes. It was great. Even my daughter liked it!

marybee

04/22/2013 09:59 AM

Rated this recipe:

WOW!
This comment was last edited on 04/22/2013 09:59 AM

sk8lady

05/15/2013 06:08 PM

Rated this recipe:

I am another southern girl who could not imagine sweet potatoes in anything other than a sweet dish. This stew is delicious and my husband loves it!

glowing111

06/04/2013 06:06 PM

Rated this recipe:

I really enjoyed this stew. The only switch I made was that I used Mrs. Dashes Caribbean Blend spice mix. It gave it a lovely hint of citrus that went quite nicely with the sweetness of the sweet potatoes. I give it a whole hearted 5 stars!!
This comment was last edited on 06/04/2013 06:07 PM

Dancingdoll

11/21/2013 11:01 PM

Rated this recipe:

This recipe was only ok for me. My husband seemed to like it though. I probably wont make it again but if i do, definately will not use chickpeas or zucchini.

Icemike

12/30/2013 05:21 PM

Rated this recipe: (no rating)

I made this last week. Excellent! I will add some Salsa to spice(i like it hot) it up but very good as is.

Suzlab100

01/04/2014 04:24 PM

Rated this recipe:

I LOVE this recipe! Perfect as is. The sweet potato adds a heftiness to the stew that makes it very satisfying. I doubled it and I'm glad I did. The only thing I didn't double was the garlic...just left that as 2 cloves. Found no-salt added stewed tomatoes, so that made it easier and quicker. Excellent!

emersoj2

03/01/2014 08:46 PM

Rated this recipe:

This is a awesome meal! Very easy and everyone loved it! Didn't change anything.

fdfd

07/28/2014 11:24 PM

Rated this recipe:

Made this for dinner tonight. It was good, and is a perfect dish to start with as a base for adding things to. I will definitely make it again. It was quick, tasty, easy and a great place to use up things sitting in my refrigerator!

fdfd

07/28/2014 11:24 PM

Rated this recipe:

Made this for dinner tonight. It was good, and is a perfect dish to start with as a base for adding things to. I will definitely make it again. It was quick, tasty, easy and a great place to use up things sitting in my refrigerator!

fdfd

07/28/2014 11:24 PM

Rated this recipe:

Made this for dinner tonight. It was good, and is a perfect dish to start with as a base for adding things to. I will definitely make it again. It was quick, tasty, easy and a great place to use up things sitting in my refrigerator!

Ernie Tree

01/18/2015 08:05 PM

Rated this recipe:

Yummy. Followed the recipe straight and it was amazing. We are finishing our first week on ETL and food this good will help us to stay on track and motivated. Loved it.

maddiesmom

10/29/2015 03:00 PM

Rated this recipe: (no rating)

People are talking about not having stewed tomatoes and using regular--I don't see where it calls for stewed tomatoes. Am I reading it wrong? It sounds wonderful either way

sdaly.paul replies:

04/03/2017 03:22 PM

Rated this recipe: (no rating)

I used low sodium crushed tomatoes with basil 

Erin

10/29/2015 03:23 PM

Rated this recipe: (no rating)

We used this recipe as a sample for clients at our gym. We added tomatoes, garlic and mushrooms to tone down the rosemary flavor since it can get quite overwhelming. Note that the zucchini really should be cut into rounds, then halved. More aesthetic that way.
This comment was last edited on 10/29/2015 03:24 PM

HealthHappy

11/01/2015 12:18 PM

Rated this recipe: (no rating)

To maddiesmom: It took me awhile to figure this out, but a lot of these recipes have been on the site for a long time, get revised, and the comments we see predate the revision. I imagine "stewed tomatoes" was changed somewhere along the line to "diced tomatoes." I've been meaning to ask them to note "recipe revised [date]" so that we can see when a recipe was revised to help avoid confusion.

Laury

11/10/2015 07:02 PM

Rated this recipe:

This was pretty good. I followed the recipe exactly, but the end result did not have as much liquid as the photo here. The flavor was probably 3 star "good", but the ease of making means I will probably make it again, maybe even a regular in my rotation, and thus rates 4 stars in the world of Nutritarian cooking!

Elaine Garces

04/04/2017 02:16 PM

Rated this recipe:

Not bad - expecially given how quick and easy this was to prepare. I used 3 cups instead of 1 1/2 cups diced tomatoes - otherwise it didn't seem like enough "sauce". I also served this alongside another DF recipe: Mashed Cauliflower and Brussels Sprouts which I happened to have on hand - otherwise it seemed more like a side dish to me. Next time I'm in a rush to make something I will try Moroccan spices, as suggested by Reubli. Thank you!

This comment was last edited on 04/04/2017 02:17 PM

Bethbattaline

08/13/2017 05:58 PM

Rated this recipe: (no rating)

I love this recipe- I'm not good at knowing what you can put in freezer for a later day- could this be frozen for a week or 2 and then eaten?

Fuhrboy

02/11/2018 10:36 PM

Rated this recipe: (no rating)

Super easy, colorful, and tasty!!

 

Wendy310

02/16/2019 08:01 PM

Rated this recipe:

Really tasty. I used half vegetable broth and half carrot juice because I needed to use up the carrot juice. Also added some,quinoa to it. 

This comment was last edited on 02/16/2019 08:02 PM

Sunnysmiles1

05/07/2019 08:44 PM

Rated this recipe: (no rating)

This is delicious! We added some mushrooms, spinach and red peppers. We really enjoyed our dinner! We will surely have enough for tomorrow’s dinner also!

lajanick

05/19/2019 05:02 PM

Rated this recipe:

This was great! Super easy and had a lot more flavor than I expected (I didn't have Mrs. Dash so just left it out). I used fresh rosemary and yellow squash instead of zucchini. Definitely a keeper...

This comment was last edited on 05/19/2019 05:02 PM