Sweet Potato and Prune Stew
 
Prep time
Cook time
Total time
 
This recipe was sponsored by Sunsweet. Photo courtesy of Karman Meyer.
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Recipe type: Main Dishes (vegetarian), vegan
Serves: 4 servings
Ingredients
  • 1 (15.5-ounce) can low sodium kidney beans, rinsed and drained
  • ¾ cup Sunsweet 100% prune juice, divided
  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 stalks celery, chopped
  • 3 medium carrots, chopped
  • 2½ cups low-sodium vegetable broth
  • 2 medium sweet potatoes, washed, peeled and cut into bite-size chunks (about 1¾ pounds)
  • 1 cup California pitted prunes from Sunsweet, roughly chopped
  • ¼ cup dry quinoa
  • 1 teaspoon apple cider vinegar
  • 2 cups baby spinach
  • 1 teaspoon ground cinnamon
  • 1 teaspoon dried basil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ⅛ teaspoon cayenne pepper
Instructions
  1. Place half the beans and ¼ cup of prune juice into a blender and blend until smooth. Set aside.
  2. In a large soup pot, heat the olive oil. When the oil is shimmering, add the onion and garlic and cook until the onion soften and the garlic is fragrant, about 3 minutes. Add the celery and carrots and continue cooking until the vegetables soften, about 5 minutes. Add the vegetable broth, remaining ½ cup prune juice, sweet potatoes, prunes, unblended beans, quinoa, and apple cider vinegar, and bring mixture to a boil over high heat. Lower the heat to medium-low and simmer, covered, until the vegetables soften, about 20 minutes. Stir in the blended beans, spinach, cinnamon, basil, cumin, coriander, turmeric, salt, and black pepper and bring mixture to a boil over high heat. Lower the heat to medium-low and simmer, uncovered, until the flavors combine and spinach is wilted, about 5 minutes.
  3. In each of 4 bowls, spoon 2 cups of the stew and serve warm.
Nutrition Information
Serving size: 1-1/3 cups Calories: 343 Fat: 3g Saturated fat: 0g Carbohydrates: 70g Sugar: 20g Sodium: 447mg Fiber: 13g Protein: 9g Cholesterol: 0mg
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/sweet-potato-and-prune-stew/