Coconut Stew with Spinach & Beans

5.0

(5)

4 Reviews

Sweet potatoes add sweetness and body to this stew flavored with ginger, cumin, coriander and turmeric (which gives it its vibrant yellow color). Unseeded chiles add extra heat, but you can seed them to mellow the spiciness. You want the potatoes cooked until they're tender, but not falling apart in the stew—the carryover heat will continue to cook them as the stew sits off the heat.

Liz Mervosh

Published on December 5, 2023

Tested by

Julia Levy

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

a recipe photo of the Coconut Stew with Spinach & Beans — Photo:
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

Active Time:

40 mins

Total Time:

40 mins

Servings:

4 servings

Nutrition Profile:

Sesame-Free Anti-Inflammatory Nut-Free Dairy-Free Healthy Pregnancy Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

Ingredients

2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped
2 tablespoons chopped unseeded jalapeño pepper
1 tablespoon finely chopped garlic
2 teaspoons finely chopped fresh ginger
2 tablespoons unsalted tomato paste
1 1/2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground turmeric
2 cups water
1 (13 1/2 ounce) can light coconut milk
1 pound scrubbed sweet potatoes, sliced crosswise 1/2-inch thick
1 (15-ounce) can no-salt-added cannellini beans, rinsed
1 (5-ounce) package fresh spinach
1/2 teaspoon salt
1 tablespoon lemon juice

Directions

Heat oil in a large saucepan over medium-high heat. Add onion; cook, stirring occasionally, until just beginning to brown, about 6 minutes. Add jalapeño, garlic and ginger; cook, stirring often, until fragrant, about 1 minute. Add tomato paste, cumin, coriander and turmeric; cook, stirring constantly, until fragrant and the vegetables are coated, about 30 seconds.

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Stir in water and coconut milk; bring to a vigorous simmer over high heat. Reduce heat to medium and add sweet potatoes; bring to a gentle boil. Cook, stirring occasionally, until the sweet potatoes are tender, about 15 minutes.

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Add beans, spinach and salt; stir until the spinach is wilted, about 1 minute. Remove from heat and stir in lemon juice.

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

EatingWell.com, December 2023

Nutrition Facts (per serving)

341	Calories
14g	Fat
46g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 341
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 9g	33%
Total Sugars 7g
Protein 11g	21%
Total Fat 14g	18%
Saturated Fat 7g	35%
Cholesterol 0mg	0%
Vitamin A 978Âµg
Vitamin C 20mg	22%
Vitamin D 0Âµg
Vitamin E 3mg	21%
Folate 143Âµg
Vitamin K 181Âµg
Sodium 378mg	16%
Calcium 159mg	12%
Iron 6mg	34%
Magnesium 124mg	30%
Potassium 1166mg	25%
Zinc 2mg	16%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Coconut Stew with Spinach & Beans

Ingredients

Directions

Nutrition Facts (per serving)

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