Grounding autumn stew with sweet potato, carrot and tomato.
Made with hearty and healthy seasonal vegetables such as sweet potato and carrots and a slew of warming spices to help improve digestive efficiency, this soup is loaded with flavor and designed to help you look and feel your best.
It’s the perfect fall meal.
Keep reading for everything I love about this stew and all the different variations of it you can enjoy. And of course, you can scroll straight to the bottom and get the full recipe.
Health Perks
Vegetables with benefits. This stew is packed with vegetables - all of which offer their own unique benefits. Sweet potatoes are well known for improving digestion, promoting satiation, strengthening gut health and overall immunity, and so much more. Carrots are loaded vitamins and minerals believed to improve vision and bone health. Celery is incredibly hydrating (which helps with the dry, rough nature of fall weather), anti-inflammatory and detoxifying.
Loaded with fiber. Vegetable-dense dishes are almost always loaded with fiber, which means this stew will help keep you feeling satiated and full, promote regular bowel movements, control blood sugar levels, etc.
Designed with debloating in mind. Sweet potatoes, carrots, celery, coriander and cumin are all well known for their digestibility and non-aggravating nature, which means you can expect zero bloating with this stew. It also follows food combining principles, which means digestion and energy are generally optimized as a result.
Made entirely from plant-based whole foods. So you know it’s good for you. It does contain a minimal amount of oil per serving, however if you are oil-free I’ve included some directions below to help facilitate your dietary preferences and needs.
Contains zero aggravating ingredients. This stew is as gentle as it gets. It’s dairy, sugar and grain-free, and made with minimal oil (or non at all if needed) and contains vegetables and spices that sooth and never irritate.
Other Thoughts, Tips and Suggestions
Oil-free option. If you prefer to go the oil-free route, sauté your onions and garlic in vegetable broth instead.
Garlic and Onion-Free option. If you have trouble digesting onions and garlic, you can omit them entirely and add asafoetida - a spice ideal for those who can’t tolerate alliums such as garlic or onions (but still want the flavor enhancement), instead.
Bulk it up with protein. Tofu, chickpeas, lentils, or legume pasta are all options that would work well if you want to add protein to this stew. I like to keep it as is, and add protein to individual servings as I eat it throughout the week.
Garnish, garnish, garnish. I garnish this a few different ways, depending on what I’m in the mood for. Some garnishes or flavor infusions that work really well and are personal favorites: a blend of herbs such as fresh cilantro, chives and dill tossed in lemon, olive oil (and Aleppo or chili pepper if you like heat), a dollop of fresh mint infused coconut yogurt, or simple lemon zest.
You can go even greener. If you want to up your leafy green intake, add a handful of spinach or kale (or whatever) to individual servings while hot so it wilts nicely.
There’s always room for more veg. If you have vegetables that need to get used before going, add them to the mix while sautéing your veg, before adding spices and liquids.
Check out the full recipe below. Hope you love it as much as I do!
Sweet Potato, Carrot and Tomato Stew
Prep Time: 10 minutes | Cook Time: 30 minutes | Yields: 4-6 servings
Ingredients:
1-2 tbsp coconut oil
1 medium onion, diced
2 garlic cloves, minced
1 large or two small sweet potato, peeled and cubed
5 carrots, peeled and sliced into rounds (1/4 inch thick)
1 celery stalk, sliced
1 tsp mineral salt
1 tsp turmeric powder
1 tsp cumin powder
1/2 tsp coriander powder
1 tsp curry powder
1 tsp cinnamon powder
(1) 822g can crushed tomatoes (I like Muir Glen - organic, Non-GMO, no sugar added and BPA free)
2 cups filtered water
1 lime, zested and juiced
1/4 cup cilantro, stems removed and chopped
Directions
Heat a large dutch oven or soup pot on the stove. Start on medium heat and add and melt your coconut oil (or simply add broth if you go the oil-free route).
Cook your onion and garlic. First, add onions. Sauté for 4-5 minutes, stirring frequently, or until soft and translucent. Then, stir in garlic and cook for another minute.
Next, add your vegetables. Add sweet potatoes, carrots and celery and mix well and cook for another 1-2 minutes.
Now, add your spices. Stir in salt, turmeric, cumin, coriander, curry, and cinnamon powder. Mix well, until vegetables are evenly coated in spices.
Mix in liquids. Add tomatoes, water, lime zest and juice. and gently stir to combine. Reduce heat to low, cover and cook for additional 20 minutes to allow the flavors to deepen.
Fold in cilantro. Remove cover, stir in cilantro leaves and cook for additional few minutes.
Serve and enjoy. Transfer to individual bowls and serve with preferred garnishes such as zested lemon, additional herbs, or herb infused coconut yogurt.
Store. Will keep in an airtight container in the fridge for up to 5 days, or freeze for longer storage.
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