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Pumpkin Sweet Potato Bean Stew

This hearty and flavorful stew is perfect for cozy fall and winter days. Packed with sweet potatoes, black beans, and warm spices, it's a nourishing meal that’s both gluten-free and vegan.
Course Stew
Cuisine American
Keyword Black Beans, Pumpkin
Total Time 30 minutes
Servings 6

Equipment

  • 1 Instant Pot

Ingredients

  • 1 cup white onion diced
  • 1 cup carrots diced
  • 1 cup sweet peppers diced
  • 4 cups sweet potatoes or 2 medium, peeled and cubed
  • 2 tbsp minced garlic
  • 1 tsp salt
  • 1/2 tsp ground ginger
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 1/2 tsp dried thyme
  • 1/2 tsp ground turmeric
  • 2 15 oz. can black beans drained and rinsed
  • 1 14 oz. can diced tomatoes with juice
  • 1 15 oz. can organic pumpkin puree
  • 3 cups vegetable broth
  • 1 15 oz. can coconut milk

Instructions

Stove Top

  • In a large pot, heat olive oil over medium heat. Add onions, sweet peppers, carrots, and garlic. Sauté for 5-6 minutes until vegetables soften.
  • Stir in salt, ginger, coriander, smoked paprika, thyme, and turmeric. Cook for 1 minute until fragrant.
  • Add black beans, pumpkin puree, diced tomatoes (with juice), sweet potatoes, and vegetable broth.
  • Bring the mixture to a boil, then reduce heat to low. Cover and simmer for about 20 minutes until sweet potatoes are tender.
  • Remove the lid and stir in coconut milk. Allow the stew to simmer until heated through. Adjust seasoning to taste if needed.
  • Serve warm and enjoy!

Instant Pot

  • Prep the sweet peppers, garlic, onions, sweet potatoes, and carrots. Rinse the black beans.
  • Set Instant Pot to sauté mode. Heat olive oil and add garlic and onions. Sauté for 5 minutes until softened.
  • Add sweet peppers and carrots, sautéing for another 3 minutes. Stir in salt, ginger, coriander, smoked paprika, thyme, and turmeric.
  • Turn off the Instant Pot. Add black beans, pumpkin puree, diced tomatoes (with juice), sweet potatoes, and vegetable broth. Stir to combine.
  • Secure the lid, and set Instant Pot to high pressure for 7 minutes. Allow a natural release for 10 minutes, then manually release any remaining pressure.
  • Once the pressure is released, remove the lid and stir in the coconut milk. The stew will thicken over time, but you can also add rice if you'd like a thicker consistency.
  • Serve or store in containers. Refrigerate for up to 3 days or freeze for later.