📌 A healthy, diabetes-friendly one-pot meal packed with flavor and perfect for meal prep.
Hearty, Healthy, and Perfect for a Crockpot
This spicy sweet potato and black bean stew is packed with bold flavors, loaded with fiber-rich black beans, and naturally diabetes-friendly. The sweetness of the potatoes balances beautifully with the warm spices and tangy tomatoes, making it a deeply satisfying, easy-to-make meal—whether you slow cook it in a crockpot or make it quickly on the stovetop.
Why You’ll Love This Recipe
✔ Diabetes-Friendly – No sugar spikes here! Sweet potatoes provide slow-releasing carbs, while black beans offer plant-based protein and fiber.
✔ One-Pot Wonder – Minimal effort, maximum flavor.
✔ Crockpot Option – Hands-off cooking for ultimate ease.
✔ Packed with Flavor – A rich, smoky, and slightly spicy taste that keeps you coming back for more.
✔ Meal Prep Friendly – Great for batch cooking and leftovers.
RECIPE:
Serves: 4-6
Prep Time: 10 minutes
✔ Cook Time (Crockpot): 6-7 hours on LOW or 3-4 hours on HIGH
✔ Cook Time (Stovetop): 30 minutes
✔ Total Time (Crockpot): 6-7 hours
✔ Total Time (Stovetop): 40 minutes
Ingredients
2 large sweet potatoes, peeled and cubed
1 can (15 oz) black beans, drained and rinsed
1 can (14 oz) diced tomatoes, with juices
1 small onion, diced
2 ribs celery, chopped
2 cloves garlic, minced
2 cups vegetable broth (low sodium)
1 tsp smoked paprika
1 tsp ground cumin
½ tsp chili powder (adjust to taste)
½ tsp ground cinnamon (adds warmth)
½ tsp salt (or to taste)
¼ tsp black pepper
1 tbsp olive oil
¼ tsp red pepper flakes (optional, for extra heat)
Fresh parsley or cilantro, chopped (for garnish)
Preparation:
Crockpot Method (Slow Cooker)
1. Sauté Aromatics (optional but recommended for deeper flavor):
Heat olive oil in a pan over medium heat. Sauté onions and celery for 3-4 minutes until softened. Add garlic, smoked paprika, cumin, chili powder, cinnamon, and red pepper flakes, cooking for another minute until fragrant.
2. Load the Crockpot:
Add the sweet potatoes, black beans, diced tomatoes, sautéed aromatics, and vegetable broth to the slow cooker. Stir well.
3. Cook Low & Slow:
Cover and cook on LOW for 6-7 hours or HIGH for 3-4 hours, until the sweet potatoes are tender and flavors meld beautifully.
4. Taste & Adjust:
Stir well, adjust seasoning if needed, and garnish with fresh parsley or cilantro before serving.
Stovetop Method (Quick Version)
1. Heat a large pot or Dutch oven over medium heat with olive oil.
2. Sauté onions, celery, and garlic until softened (about 4 minutes).
3. Add spices and cook for 30 seconds to release their flavors.
4. Simmer: Add sweet potatoes, black beans, diced tomatoes, and broth. Bring to a boil, then reduce to a gentle simmer. Cover and cook for 25-30 minutes, stirring occasionally, until sweet potatoes are fork-tender.
5. Serve warm, garnished with fresh herbs.
Serving Suggestions
Enjoy it as a hearty bowl on its own.
Serve over cauliflower rice or quinoa for extra fiber.
Pair with a side of avocado slices or Greek yogurt for creaminess.
Use as a filling for tacos with a sprinkle of feta cheese.
Storage & Meal Prep
Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 3 months in portions. Thaw overnight and reheat on the stovetop.
This simple yet flavorful dish is proof that healthy food can be delicious, nourishing, and incredibly easy to make. Enjoy!