RecipesDinner
Dinner
Jerk Bean and Sweet Potato Stew
A deep, warmly spiced vegetarian stew built on scotch bonnet, ginger and allspice, thick with sweet potato and two kinds of bean. Proper jerk flavour with real body, no meat needed to carry it.
- Serves
- 4
- Prep
- 15min
- Cook
- 40min
- Total
- 55min
Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Cholesterol
Per serving
- Calories
- 442kcal
- Protein
- 18.5g
- Carbs
- 74.6g
- Fat
- 9.3g
- Fibre
- 17.7g
01
Ingredients
For 4 servings · MetricUS
- 1scotch bonnet pepper, deseeded and finely choppedwear gloves
- 6 clovesgarlic, minced
- 25gfresh ginger, gratedthumb-sized piece
- 1onion, diced
- 2 tspground allspicestaple
- 1 tbspfresh thyme leavesor 1.5 tsp dried
- 2 tbspvegetable oil
- 500gsweet potato, peeled and cut into chunksabout two medium
- 400gtinned kidney beans, drained and rinsedone tin
- 400gtinned black beans, drained and rinsedone tin
- 400gchopped tomatoesone tin
- 400mlvegetable stock
- 1lime, juice and zest
- 4spring onions, chopped
- 1 tbspdark soy sauce
- salt and black pepperto taste
- 1scotch bonnet pepper, deseeded and finely choppedwear gloves
- 6 clovesgarlic, minced
- 1 tbspgrated fresh ginger
- 1onion, diced
- 2 tspground allspicestaple
- 1 tbspfresh thyme leavesor 1.5 tsp dried
- 2 tbspvegetable oil
- 1.1 lbsweet potato, peeled and cut into chunksabout two medium
- 15 ozcanned kidney beans, drained and rinsedone can
- 15 ozcanned black beans, drained and rinsedone can
- 15 ozcrushed tomatoesone can
- 1¾ cupvegetable stock
- 1lime, juice and zest
- 4scallions, chopped
- 1 tbspdark soy sauce
- salt and black pepperto taste
02
Method
Cook the onion.
Heat the oil in a large, heavy pot over medium heat.
Add the diced onion and cook for 5 minutes until softened.
Bloom the spices.
Add the scotch bonnet, garlic, ginger, allspice and thyme. Cook for 2 minutes, stirring constantly, until fragrant. Cooking the spices in oil at this stage rather than adding them straight to liquid later is what gives the base its depth, the fat carries and rounds out the flavour of the allspice in a way water can't.
Add the sweet potato.
Add the sweet potato chunks and stir to coat them in the aromatic base.
Simmer the stew.
Pour in the chopped tomatoes, vegetable stock and soy sauce. Season with salt and pepper, stir, and bring to a simmer.
Reduce the heat to medium-low, cover, and simmer for 15 minutes, until the sweet potato is starting to soften but still holds its shape.
Add the kidney beans and black beans. Simmer uncovered for a further 10 to 15 minutes, stirring occasionally, until the sweet potato is fully tender and the stew has thickened. The beans break down slightly at the edges as they cook, and that's what turns the liquid from a broth into a proper stew.
Finish and serve.
Stir in the lime juice and zest off the heat. This lifts the whole pot and stops it tasting flat, add it too early and the acid cooks off before it can do its job.
Taste and adjust salt. Scatter the spring onions over each bowl before serving.