• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to secondary sidebar
Compston Kitchen
  • Recipes
    • Breakfast
    • Easy Weekday Meals
    • Plant-Based
    • Smart Snacks
    • Salads, Sauces, and Sides
    • Soups and Stews
    • Dessert
  • Products
  • Nutrition Corner
  • Work With Us
  • The Compstons
    • Privacy Policy
    • Terms of Use
    • Website Disclaimer
  • Nutrition Corner
    • Build A Better Cooler
    • Boost Your Mood with Food
    • Perfectly Imperfect Foods
  • Recipes
    • Breakfast
    • Easy Weekday Meals
    • Plant-Based
    • Smart Snacks
    • Salads, Sauces, and Sides
    • Soups and Stews
    • Dessert
  • Work With Us
  • In The News
  • Products
menu icon
go to homepage
search icon
Homepage link
  • Recipes
    • Breakfast
    • Easy Weekday Meals
    • Plant-Based
    • Smart Snacks
    • Salads, Sauces, and Sides
    • Soups and Stews
    • Dessert
  • Products
  • Nutrition Corner
  • Work With Us
  • Let's Connect!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Recipes

    Sweet Potato & Peanut Stew

    February 26, 2018 by Stephen & Elise Compston, RD, LDs Leave a Comment

    Tweet
    Share
    Share
    Pin
    0 Shares
    Jump to Recipe Print Recipe
    Jump to Recipe

    Sweet Potato & Peanut Stew is the ultimate, cold weather comfort food. Bold, creamy, and perfectly spiced, this dish warms you from the inside out.

    This post was made in partnership with the Produce For Better Health Foundation. All opinions expressed are our own.

    Overhead shot of a bowl of Spicy Sweet Potato & Peanut Stew

    Fall has FINALLY arrived in the Sierras! After a long, dry, (and smoky) summer that went on and on, we were at last graced with some clear skies and cooler weather!? Living in a warm and sunny climate, we live for the fall, which reminds us that there are in fact more seasons than...hot. ? If for no other reason than to make cold weather favorites like this Sweet Potato & Peanut Stew! Warming spices, creamy coconut milk, and sweet potatoes are blended together with a luscious swirl of peanut butter. This stew keeps you warm and cozy on even the coldest days!

    Nutrition Notes

    This stew incorporates a host of nutrition all-stars including sweet potatoes, carrots, canned black beans, turmeric, black pepper, garlic, onions, and curry paste. The benefits associated with these foods range from supporting heart health (beans, sweet potatoes, garlic, onions) to fighting free radicals, cell oxidation, and inflammation (garlic, onion, curry spices, and turmeric), as well as the powerhouse phytochemicals carotenoids (carrots, sweet potatoes) and anthocyanins (black beans). It is also rich in plant-based protein and dietary fiber to keep you full for hours. The best part is, it tastes amazing too!

    When the weather cools, opting for a variety of colorful, nutrient-rich foods is the way to go! We stock up on a variety of fresh, frozen, canned, and dried produce for quick and convenient anytime meals. One way to increase nutrient exposure is to mix up your picks each week. For example, swapping kidney beans for cannellini or arugula for romaine. While it may not seem like a big leap, each and every different fruit and vegetable offers a unique nutrient profile of vitamins, minerals, and protective phytochemicals for your body! This is one way we can support our bodies and immune systems year round! Pretty cool, right?

    Canned beans are quick, convenient, and nutrient dense!

    Recipe Tips

    Sweet Potatoes - Pureed sweet potatoes have SO many culinary uses and we find ourselves tossing them into everything from soups to smoothies. To save time and hassle, we roast and puree several pounds at a time and freeze them in ice cube trays. That way, when a recipe calls for creamy sweet potatoes, we've already got it ready to go. Approximately 8 "cubes" = 1 cup.

    close-up shot of frozen sweet potato "cubes"
    We freeze pureed sweet potatoes ahead for quick meal additions!

    Curry Powder vs Paste? - We use curry paste in this recipe, but, in a pinch you can use curry powder. Now, we would be lying if we told you a curry paste and powder were equally interchangeable. Despite their names, there are some big differences between the two, namely ingredients, flavors, and aromas. Not too much, right!? That said, curry paste is not always as easy to find and obtain as a powder, and, you may not have a use for a large container of fresh paste. In applications like this stew however, you will still get a good level of the flavors we're looking for.

    Black Pepper + Turmeric - For centuries, turmeric has been recognized as a beneficial spice, most notably, as an anti-inflammatory compound with antioxidant effects. The compound responsible for these benefits is called curcumin, however, it exists in very small amounts in turmeric. Fortunately, research has found that black pepper increases the absorption of curcumin significantly when paired together at a meal. That is why whenever we add turmeric to a meal, we also include pepper, to get the most benefit possible.

    Freezer-Friendly - This stew is a perfect make-ahead meal that can be frozen for future meals. It also make a perfect dish for meal trains for new parents! If freezing, we prefer to fully puree all the potatoes, as we've found cubed potatoes have a tendency to get slightly mealy once defrosted.

    side shot of a large pot of sweet potato & peanut stew
    Overhead shot of a bowl of Sweet Potato & Peanut Stew
    Print Recipe
    5 from 1 vote

    Spicy Sweet Potato & Peanut Stew

    Spicy Sweet Potato & Peanut Stew is the ultimate cold weather food. Bold, creamy, and flavorful, this simple dish warms you from the inside out.
    Prep Time15 minutes mins
    Cook Time25 minutes mins
    Total Time40 minutes mins
    Course: Main Course, Soup
    Cuisine: American
    Servings: 6 servings
    Calories: 385kcal

    Ingredients

    • 1 tablespoon extra virgin olive oil (or other oil of choice)
    • 1 yellow onion finely diced
    • 2-3 cloves garlic finely minced
    • 5-6 medium carrots peeled and chopped into 2" pieces
    • 4 medium sweet potatoes roughly 2 ½-3 cups puréed
    • ¼ teaspoon salt
    • ½ teaspoon ground black pepper
    • 3-4 tablespoon yellow curry paste
    • 1 tablespoon turmeric powder
    • ⅛ teaspoon cayenne powder optional
    • 3 tablespoon creamy peanut butter
    • 13.5 oz canned coconut milk lite or regular
    • 3 cups chicken or veggie broth
    • 1 cup canned black beans rinsed and drained

    Instructions

    • Wash and prep your garlic, onion, carrots, and sweet potatoes; set aside.
    • Heat oil in a large soup pot on medium. Add garlic, onions, salt, and pepper and sauté until onions are translucent, roughly 3-4 minutes. Add curry paste and stir until well mixed. If using a dryer paste (like ours) you can add a few splashes of broth to keep mixture from burning.
    • Next, add your turmeric, cayenne (if using) and continue sautéing for one more minute. Next, add your coconut milk and broth and increase heat to high (any small 'chunks' of coconut milk will begin to melt into a smooth, golden broth).
    • Once broth begins to boil, reduce heat to a simmer. Add carrots and sweet potatoes and cover with a lid for 12-14 minutes or until vegetables are tender but not mushy. Remove lid and add peanut butter, stir well to incorporate well.
    • To make your soup extra thick and creamy, scoop out half of the sweet potatoes, remove skins, and blend. Add blended potatoes back to your soup pot and stir until well combined.
    • Remove soup from heat. Add in black beans and additional splashes of milk or broth, as desired, to thin. Serve with a sriracha drizzle for heat or crushed peanuts for some added crunch.

    Notes

    Pro-Tip: To save time, we like to bake big batches of sweet potatoes ahead of time, pureé them, and freeze them in ice cube trays for recipes just like these! You can add these frozen potatoes to oats, smoothies, soups, and more!

    Nutrition

    Calories: 385kcal
    Tweet
    Share
    Share
    Pin
    0 Shares
    « Mini Key Lime Tarts (DF, GF)
    Creamy Tuna Macaroni Salad »

    Reader Interactions

    5 from 1 vote (1 rating without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Secondary Sidebar

    Let's Connect!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    The Compstons

    We're Stephen and Elise Compston! Husband and wife registered dietitians, recipe revitalizers, and developers of upgraded everyday eats. We create simple, affordable, plant-focused recipes with fun, fresh, and creative spins on classic dishes and tasty new favorites.

    Subscribe for updates!

    Privacy Policy

    Copyright © 2025 Compston Kitchen on the Foodie Pro Theme

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Cookie settingsACCEPT
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.