Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This healthy onepot kale and sweet potato stew perfect for weeknight meals
- Easy to Make: This recipe is a one-pot wonder, making it easy to prepare and clean up.
- Nutritious: This stew is packed with vitamins and minerals from the kale and sweet potatoes, making it a healthy option for weeknight meals.
- Customizable: You can add your favorite spices or protein sources to make this recipe your own.
- Comforting: This stew is the perfect remedy for a cold winter night, as it's warm, comforting, and satisfying.
- Make-Ahead: You can prepare this recipe up to 2 days in advance, making it perfect for busy weeknights.
- Affordable: This recipe uses affordable ingredients, making it a budget-friendly option for weeknight meals.
- Delicious: The combination of kale, sweet potatoes, and spices creates a truly delicious and satisfying flavor profile.
- Versatile: You can serve this stew as a main course or as a side dish, making it perfect for any meal.
Ingredient Breakdown
The key ingredients in this recipe are kale, sweet potatoes, onions, garlic, and chicken broth. The kale provides a boost of vitamins and minerals, while the sweet potatoes add natural sweetness and creaminess. The onions and garlic add a depth of flavor, while the chicken broth helps to bring all the ingredients together. When selecting these ingredients, choose fresh kale with crisp leaves, sweet potatoes that are firm and free of bruises, and onions and garlic that are free of mold. You can also substitute the chicken broth with vegetable broth or use a combination of both for added flavor.
How to Make healthy onepot kale and sweet potato stew perfect for weeknight meals
Heat 2 tablespoons of olive oil in a large pot over medium heat until it reaches 350°F.
Add 1 large onion, chopped, to the pot and sauté for 5 minutes, or until it's translucent and starting to caramelize.
Add 3 cloves of garlic, minced, to the pot and sauté for 1 minute, or until fragrant.
Add 2 large sweet potatoes, peeled and cubed, to the pot and sauté for 5 minutes, or until they start to soften.
Add 2 cups of kale, chopped, to the pot and sauté for 2 minutes, or until it starts to wilt.
Add 4 cups of chicken broth to the pot and bring to a boil.
Reduce the heat to low and simmer the stew for 20 minutes, or until the sweet potatoes are tender.
Season the stew with salt and pepper to taste, then serve hot.
Tips for Perfect Results
Using fresh ingredients, such as kale and sweet potatoes, will result in a more flavorful and nutritious stew.
Kale can become bitter if overcooked, so be sure to add it towards the end of the cooking time.
Adding aromatics, such as onions and garlic, will add depth and complexity to the stew.
Using a large, heavy pot will help to distribute the heat evenly and prevent the stew from burning.
Letting the stew simmer for at least 20 minutes will allow the flavors to meld together and the sweet potatoes to become tender.
Feel free to experiment with different spices and seasonings to find the combination that works best for you.
Common Mistakes to Avoid
-
Overcooking the Sweet Potatoes:
Fix: Check the sweet potatoes regularly while they're cooking, and remove them from the pot as soon as they're tender.
-
Not Using Enough Liquid:
Fix: Make sure to use enough chicken broth to cover the ingredients, and add more as needed to prevent the stew from becoming too thick.
-
Not Seasoning the Stew:
Fix: Season the stew with salt and pepper to taste, and add any additional spices or herbs you like.
-
Not Letting it Simmer:
Fix: Let the stew simmer for at least 20 minutes to allow the flavors to meld together and the sweet potatoes to become tender.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give the stew a spicy kick.
Replace the chicken broth with vegetable broth and add some sautéed tofu or tempeh for protein.
Add some smoked paprika or chipotle peppers in adobo sauce to give the stew a smoky flavor.
Add some diced sausage or bacon to make the stew more substantial.
Add some chopped fresh herbs, such as parsley or cilantro, to give the stew a fresh and bright flavor.
Add some diced potatoes, carrots, and celery to make the stew a more filling and satisfying meal.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 3 days. Make sure to cool it to room temperature before refrigerating, and reheat it to an internal temperature of 165°F before serving.
The stew can be frozen for up to 3 months. Let it cool to room temperature, then transfer it to an airtight container or freezer bag. When you're ready to eat it, thaw it overnight in the refrigerator, then reheat it to an internal temperature of 165°F.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this recipe?
Yes! The stew can be frozen for up to 3 months. Let it cool to room temperature, then transfer it to an airtight container or freezer bag. When you're ready to eat it, thaw it overnight in the refrigerator, then reheat it to an internal temperature of 165°F.
What type of kale should I use?
You can use any type of kale you like, but curly kale or lacinato kale work best in this recipe. Make sure to remove the stems and tear the leaves into bite-sized pieces before adding them to the pot.
Can I add other ingredients to the stew?
Yes! Feel free to add your favorite ingredients, such as diced sausage or bacon, to make the stew more substantial. You can also add some chopped fresh herbs, such as parsley or cilantro, to give it a fresh and bright flavor.
How do I reheat the stew?
You can reheat the stew on the stovetop or in the microwave. If reheating on the stovetop, heat it over low heat, stirring occasionally, until it reaches an internal temperature of 165°F. If reheating in the microwave, heat it in 30-second increments, stirring between each heating, until it reaches an internal temperature of 165°F.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Brown the onions and garlic in a pan, then add all the ingredients to the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Season with salt and pepper to taste before serving.
Is this recipe gluten-free?
Yes! This recipe is gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to check the ingredients of the chicken broth and make sure it's gluten-free.
Can I serve this recipe as a main course?
Yes! This recipe makes a great main course, especially when served with some crusty bread or over rice. You can also add some protein, such as sausage or bacon, to make it more substantial.
healthy onepot kale and sweet potato stew perfect for weeknight meals
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 cups chopped kale, stems removed
- 1 can (14.5 oz) diced tomatoes
- 2 cups vegetable broth, low sodium
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Heat the oil in a large pot. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the garlic and cook for 1 minute. Add the minced garlic and cook for 1 minute, until fragrant.
- Add the sweet potatoes and cook for 5 minutes. Add the diced sweet potatoes and cook for 5 minutes, stirring occasionally.
- Add the kale and cook until wilted. Add the chopped kale and cook until wilted, about 3-4 minutes.
- Add the diced tomatoes, broth, cumin, smoked paprika, salt, and pepper. Add the diced tomatoes, vegetable broth, ground cumin, smoked paprika, salt, and pepper. Stir to combine.
- Bring to a boil, then reduce heat and simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the sweet potatoes are tender.
- Taste and adjust seasoning. Taste and adjust the seasoning as needed.
- Serve hot. Serve the stew hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- Storage tip: Let the stew cool, then refrigerate or freeze for later use.
- Make ahead: Prepare the stew up to a day in advance and refrigerate or freeze until ready to serve.
- Substitution: Swap the sweet potatoes for diced carrots or parsnips, if desired.
- Pro tip: Use fresh kale for the best flavor and texture.
- Variation: Add cooked chicken, beans, or tofu for added protein.
- Leftovers: Use leftover stew as a filling for stuffed bell peppers or as a topping for baked potatoes.
