Sweet Potato & Spinach Stew

Sweet Potato Spinach Stew
Difficulty: Intermediate Cook Time 75 min Total Time 1 hr 15 mins Servings: 4 Best Season: Winter


This vegetable-rich stew is a great dish for the cold weather.



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  1. Begin by cooking the wheat berries in 3 cups of water for 45 minutes.
  2. Drain the water from the cooked wheat berries, and add the broth and 1/4 cup of water to a small saucepan. Bring it to a boil, then immediately reduce the heat to a simmer and simmer for 15 minutes.
  3. Once the 15 minutes is up, lift the lid and add the spinach to wilt. Cover for 5-10 minutes and fluff with a fork.

  4. Meanwhile, as the wheat berries are cooking, add the oil to an already hot pan (cast iron preferred). Add the sweet potato, shallots, and mushrooms. Season with salt and pepper and cook for 3-4 minutes stirring very little so the veggies can caramelize.

  5. Add the garlic and continue cooking another 3-4 min or until the sweet potato can be pierced with a fork.

  6. Add the rice to the veggies and season again if necessary. Top with the peanuts or any nuts of your choice

Nutrition Facts

Serving Size

Servings 4

Amount Per Serving
Calories 193
Calories from Fat
% Daily Value *
Total Fat 9.9g16%
Saturated Fat 1.6g8%
Trans Fat g
Cholesterol mg
Sodium 50mg3%
Potassium 216mg7%
Total Carbohydrate 23.4g8%
Dietary Fiber 1.9g8%
Sugars 1.4g
Protein 3.6g8%

Vitamin A %
Vitamin C %
Calcium 2%
Iron 8%
Vitamin D 8%
Vitamin E %
Vitamin K %
Thiamin %
Riboflavin %
Niacin %
Vitamin B6 %
Folate %
Vitamin B12 %
Biotin %
Pantothenic Acid %
Phosphorus %
Iodine %
Magnesium %
Zinc %
Selenium %
Copper %
Manganese %
Chromium %
Molybdenum %
Chloride %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $1.50

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

View the Recipe Card from Recipe Club here: ENG | SPA

Keywords: Sweet Potato, Spinach, Soup, Stew
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