Sweet Potato & Black Bean Stew

Why This Recipe

A smoky-sweet Southern-style vegetarian stew with tender sweet potatoes, black beans, and quinoa in a maple-kissed tomato broth.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tsp mushroom powder (e.g., porcini or shiitake)
• ¾ cup quinoa, rinsed
• 1 can (15 oz) black beans, drained, rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 medium sweet potato, diced, 1/2 cubes (~1½ cups, ~8 oz)
• 1 cup vegetable broth, low-sodium
• 1 tbsp maple syrup
• 1 tbsp chili powder
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp dried oregano
• ¼ tsp cayenne pepper (optional)
• Salt and black pepper, to taste
• 2 tbsp chopped fresh parsley (optional, garnish)

Instructions

1. Prep: Dice onion, sweet potato; mince garlic. Drain/rinse beans. Rinse quinoa.
2. Sauté: Olive oil + onion—3–4 min until soft. Add garlic—30–60 seconds.
3. Bloom: Add oregano. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add quinoa, beans, tomatoes with juice, sweet potato, maple syrup, chili powder, smoked paprika, cumin, cayenne. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 14 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 340 kcals
• Protein: 27g
• Carbs: 55g
• Fat: 7g
• Fiber: 12g

Pair with 6 Triscuits for 30g protein, 15g fiber, and 460 kcals.

Pro Tips

• Start with 1 tsp salt and 5 grinds of pepper.
• If cooking for single meal, consider bumping spices 50%.
• If sweet potato dice > 1/2 inch, increase cook time 6 minutes.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.