Warming Sweet Potato Stew with Poached Egg and Avocado

On a rainy November day I can’t think of anything more comforting than a spiced, freshly cooked stew. The combination of delicious legumes, vegetables, and greens, bathed in a deliciously flavored tomato sauce, is my way of getting through cold winter days and rainy autumn evenings.

Squash-and-Sweet-Potato-Stew

Making a stew is probably the easiest step to a healthy way of cooking. It doesn’t require skills or special ingredients – you can use any available healthy food from your fridge and pantry, add your favorite spices, tomato juice, and you’ll have a delicious dish ready in no time. I really think that anyone can make a stew, and even if you are afraid of anything kitchen-related, but still want to eat something comforting and healthy, a stew recipe is what you should go for.

Spicy-Sweet-Potato-Stew

Carnival-Squash-Stew

I like my stews to be rich in ingredients, colorful, and loaded with nutrients, so I try to store ingredients of all colors in my pantry to make sure I have everything in hand whenever I decide to go for a stew. There aren’t any special rules when preparing a stew, and you can combine the ingredients any way you like or have available:

  1. Legumes – can be cooked or canned; they load your stew with good quality proteins, fibers, and magnesium. Choose from any of the following – lentils (puy, black, red), beans (mung, fava, red kidney, canellini, black), chickpeas, soy nuts.
  2. Vegetables – enrich the dish with vitamins and minerals – sweet potato, squash, cauliflower, broccoli, parsnips, carrots, mushrooms, beet root, onions, garlic.
  3. Cereals – rice (brown, black or wild).
  4. Pseudocereals – quinoa, amaranth.
  5. Greens – load your dish with calcium, antioxidants, and anti-inflammatory nutrients – spinach, kale, beet greens, carrot greens, swiss chard, mangold.
  6. Spices – turmeric is my favorite for its amazing anti-inflammatory effects, but you can also use freshly ground black pepper, garam masala, paprika, curry paste, chili powder, or any other spice you prefer.
  7. Tomatoes – canned tomatoes in their juices, tomato paste, or tomato sauce. When in season, I prefer fresh tomatoes for a richer flavor.
  8. Extras – coconut milk for a velvety texture and special flavor, lemon or lime juice, fresh parsley, tarragon, or coriander.
ALSO YUMMY:  Black Bean Burgers with Herbed Avocado Sauce

My sweet potato and squash stew was all about beta-carotene and anti-inflammatory nutrients, so a little bit of healthy fats were needed to increase the absorption of the nutrients. I paired the gorgeous orange with the vivid green of an avocado, and to load the dish even more with nutrients, I topped it with an organic poached egg. Delish!

Black-Bean-Spinach-Stew

Print Recipe
5 from 2 votes

Warming Sweet Potato Stew with Poached Egg and Avocado

Sweet potatoes, squash, and black beans bathed in spiced tomato sauce, topped with creamy avocado and poached egg – a stew to keep you warm during the chilly winter evenings.
Cook Time25 mins
Total Time25 mins
Course: Lunch
Cuisine: Vegetarian
Servings: 2
Author: The Awesome Green

Ingredients

  • 1 medium sweet potato peeled and cut in small cubes
  • 1 small carnival squash peeled and cut in small cubes
  • 1 cup cooked black beans
  • 1 cup canned tomatoes
  • 1/2 cup filtered water
  • 1 cup fresh spinach leaves
  • 1 onion finely diced
  • 2 garlic cloves crushed
  • 1 tsp coconut oil
  • 1 tbsp turmeric
  • 1/2 tsp pink Himalayan salt
  • 1/4 tsp chili flakes
  • For serving
  • 1 bunch fresh parsley finely chopped
  • 2 organic poached eggs
  • 1 ripe avocado peeled and cut in slices

Instructions

  • Heat the coconut oil in a large cast iron skillet. Add the onion and garlic and fry over low heat heat for two minutes.
  • Add the sweet potato and squash cubes and cook for five minutes, stirring from time to time with a wooden spoon.
  • Pour over the tomato juice, add turmeric and chili flakes, cover with a lid and simmer for ten minutes.
  • Add the black beans, season with salt, stir to combine and cook for five more minutes.
  • Add the spinach leaves, stir to combine and remove from the heat.
  • Serve in bowls with avocado slices, chopped parsley and poached egg.

Notes

Vegan version - just serve without egg 😉

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10 Comments
  • Evi | Cook-Taste-Live
    November 14, 2014

    I love adding avocado to everything and this looks so delicious! You tips for preparing a stew are really helpful, I am definitely making one really soon. I just discovered your blog and your photography is stunning! I ll be following you. 🙂
    X

    • Ana
      November 15, 2014

      I’m a huge fan of avocado, I would add it to almost all my meals! Your recipes are inspiring too!

  • Sini | My Blue&White Kitchen
    November 23, 2014

    I couldn’t agree more with you on stews! Comfort food at its best. Love your take on vegetable stew. Such a great combination of flavors and textures! I’m going to make a butternut squash and chickpea stew tonight and am now really eager to top it with a poached egg as well!

    • Ana
      November 24, 2014

      Thanks, Sini! I cant think of anything more comforting than a vegetable stew either! PS – I love your photos! <3

  • Aleksandra
    January 16, 2015

    5 stars
    looks so so gorgeous. <3

    • Ana
      January 17, 2015

      Thank you, Aleksandra! <3

  • Sarah
    January 14, 2016

    5 stars
    What a beautiful blog!

    • Ana
      January 14, 2016

      Thank you for linking to my recipe, you have a very interesting website with excellent information!

  • Tracy
    June 25, 2017

    Your photography is stunning. I never leave comments, but I couldn’t browse through your site without letting you know. Your cooking is excellent. Your photography is exquisite.

    • Ana
      July 12, 2017

      Thank you so much, Tracy! Your words made my day 🙂

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