This delicious stew is so full of flavor and is the perfect comforting meal on a cold winter’s day. Roasting the sweet potatoes give this recipe a rich depth of flavor. The coconut milk adds the perfect amount of creaminess and a touch of sweetness to this savory dish. You’ll be making this on repeat all winter long!
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Oh, the glorious, nutritious sweet potato! This nutrient dense root vegetable offers a wide range of health benefits.
1. Rich Source of Nutrients
- Vitamins: Sweet potatoes are packed with Vitamin A (in the form of beta-carotene), which supports vision, immune function, and skin health. They also provide Vitamin C and several B vitamins, essential for energy metabolism.
- Minerals: They are a good source of potassium, magnesium, and manganese, which contribute to heart health, muscle function, and bone strength.
2. High in Fiber
Sweet potatoes are an excellent source of dietary fiber, especially the skin. Fiber promotes gut health and helps regulate blood sugar levels. The fiber content helps you feel full for longer, reducing the likelihood of overeating. They are nutrient-dense yet relatively low in calories, making them an excellent food for weight management.
3. Antioxidant Powerhouse
The bright orange flesh of sweet potatoes is due to beta-carotene, a powerful antioxidant that helps protect the body against free radical damage.
4. Supports Heart Health
- The high potassium content helps regulate blood pressure by counteracting the effects of sodium.
- Antioxidants and fiber contribute to reduced cholesterol levels and overall cardiovascular health.
5. Promotes Stable Blood Sugar
Despite their natural sweetness, sweet potatoes have a low glycemic index (GI), meaning they release sugar into the bloodstream gradually. This helps maintain steady energy levels and reduces blood sugar spikes.
6. Boosts Immune Function
The beta-carotene in sweet potatoes is converted to Vitamin A, which plays a crucial role in strengthening the immune system by maintaining healthy mucous membranes and skin barriers.
7. Supports Eye Health
Vitamin A, along with other antioxidants like lutein and zeaxanthin, protects against age-related macular degeneration and maintains overall eye health.
Beyond their health benefits, sweet potatoes are incredibly versatile. They can be baked, boiled, roasted, mashed, or used in desserts, making it easy to incorporate them into a variety of dishes.
A few years ago, I studied and became certified in culinary nutrition. Culinary nutrition is the art and science of using food and cooking techniques to promote health and well-being. It combines principles of nutrition with practical culinary skills, focusing on preparing meals that are both nutritious and delicious. Emphasis is placed on using whole, minimally processed ingredients like fruits, vegetables, whole grains, lean proteins, nuts, and healthy fats to maximize nutritional value.
I created this recipe using all the tools I learned, and I incorporated many nutritious ingredients into one dish. The star of the show, the sweet potato is so full wonderful vitamins and minerals. The coconut milk incorporates healthy fat that our bodies and our brains need to operate at their best. The turkey sausage is a lean meat that provides plenty of protein and is full of flavor.
Roasted Sweet Potato Stew
Course: Meals4
servings30
minutes40
minutesIngredients
2 sweet potatoes diced
1 teaspoon smoked paprika
2 tablespoon Avocado Oil divided
1 lb. lean turkey sausage
2 carrots diced
2 stalks of celery diced
1 onion diced
2 cloves garlic minced
14 ounce can small white beans
2 cups chicken broth plus some water if needed
1/2 cup full fat coconut milk
2 cups fresh spinach
Salt and pepper to taste
White or Brown rice optional
Directions
- Preheat oven to 425 degrees.
- On a baking sheet, combine sweet potatoes, 1 tablespoon avocado oil, smoked paprika, salt, and pepper.
- Place the baking sheet in the oven and roast for about 30 minutes or until soft. Flip halfway through.
- While the sweet potatoes are roasting add 1 tablespoon of avocado oil to a stock pot and heat on medium heat.
- Remove the casing on the turkey sausage and add to stock pot. Break up the sausage with a wooden spoon and cook until browned and cooked through.
- Drain the turkey sausage into a colander to remove excess oil and set aside. Do not clean out the stock pot.
- To the stock pot add carrots, celery, and onion. Sauté over medium heat for 3-4 minutes, until the veggies are softened. Add salt and pepper to taste.
- Add garlic and sauté for one more minute.
- Once the sweet potatoes are finished roasting add them to the veggies in the stock pot along with the beans, turkey sausage, and chicken broth. Add water if the consistency is too thick to your liking.
- Bring to a boil, then reduce the heat to medium low and simmer for 12-15 minutes.
- Turn off the heat. Add coconut milk and fresh spinach. Stir until the spinach is wilted.
- Serve with white or brown rice as an option.