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Plant-based· VG · GF · DF

Mild Black Bean & Sweet Potato Stew

Black beans, sweet potato, red pepper and carrot in a smoky, gently spiced stew with no chilli.

makes 19 blocks, about 20p each

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batchjoy.com/recipes/mild-black-bean-and-sweet-potato-stew/
Illustration of a bowl of Mild Black Bean & Sweet Potato Stew
Time
45 min10 min prep · 35 min cook
Makes
19 blocks
Cost per blockPer block
20p
Calories per blockCalories
61 kcal
Fibre per blockFibre
3g

You’ll need

Batch size
  • 2 tins (480g drained)black beans, rinsed
  • 400gsweet potato, 1.5cm dice
  • 200gcarrot, diced
  • 150gred pepper, diced
  • 40gspring onions, sliced
  • 2 clovesgarlic, crushed
  • 10mlrapeseed oil
  • 8gsweet smoked paprika, cumin, oregano
  • 10gfresh coriander
  • 1 cubestock cube
  • 350mlwater

Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Rice and sautéed greens · Burritos · A jacket potato

Method

  1. Soften the carrot and pepper in the oil for 8 minutes. Add the garlic and spices for 1 minute.
  2. Add the sweet potato and stock. Simmer for 15 minutes.
  3. Add the black beans and simmer 10 minutes, crushing some sweet potato to thicken.
  4. Stir in the spring onions and coriander.
  5. Cool and freeze in 70g blocks.
kcalproteincarbsfatfibresalt
Per block612.6g10.1g0.8g3g0.31g
Per 3 blocks1837.8g30.3g2.4g9g0.93g

Cook’s notes

  • A splash of orange juice gives the original's feijoada lift, if citrus agrees with you.
  • Two tins across the batch is a moderate portion of beans per meal.
  • Kidney beans work too.

Serve it

Rice and sautéed greens · Burritos · A jacket potato.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Keeps 3 months frozen · cool within 2 hours · never refreeze thawed blocksPrinted from BatchJoy

Freeze, reheat and serve

Freeze
Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat
Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion
3 blocks (210g) make a dinner for one adult: about 183 kcal and 7.8g protein before rice, bread or potatoes.

Mild Black Bean & Sweet Potato Stew questions

Why crush some of the sweet potato?

The crushed sweet potato thickens the stew without any flour, so it sets into firm blocks. Crush only some of it, so there are still pieces to bite into.

Can I use dried black beans?

Soak and cook them fully first, then drain them and use the same 480g of cooked beans. Rinse them well, as you would tinned beans.

Can I add some greens?

A couple of handfuls of spinach or finely shredded kale work well. Stir them in with the black beans so they wilt during the last 10 minutes.

More plant-based recipes · All recipes

Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.

Cooking Mild Black Bean & Sweet Potato Stew