Bean Sweet Potato and Garlic Stew

Keeping fall staples in the kitchen will help create easy meal ideas like this stew. Perfect for a chilly fall evening or to pack for lunch the next day.

Partner: Canola

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Blogger Partner: Emily Richards 

Highly experienced and well-regarded Professional Home Economist, Emily Richards has an extensive know-how in the Food Industry which is strengthened with her Bachelor of Science, Home Economics specializing in Food and Nutrition from the University of Western Ontario and many years of experience in the food world. Emily has authored and co-authored many cookbooks and continues to create recipes for notable magazines, newspapers and companies.

Prep Time:
10 minutes
Cook Time:
30 minutes
Total Time:
40 minutes
6 servings


1 Tbsp canola oil (15 mL)
1 onion, thinly sliced
6 cloves garlic, thinly sliced
2 stalks celery, thinly sliced
2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped
1 Tbsp chopped fresh thyme leaves (15 mL)
¼ tsp pepper (1 mL)
2 cups sodium reduced vegetable broth (500 mL)
2 bay leaves
1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed
1 -142 g package baby spinach, coarsely chopped


  1. In a large saucepan, over medium heat, heat canola oil. Add onions, garlic and celery and cook for 3 minutes to soften.
  2. Stir in sweet potatoes, thyme and pepper and coat well. Add broth and bay leaves and bring to a boil. Reduce heat, cover and simmer gently for 15 minutes or until sweet potatoes are fork tender but still a touch firm.
  3. Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.


Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.


Serving Size: 1 1/3 cup (325 mL), Calories: 220, Total Fat: 2.5 g, Saturated Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 300 mg, Carbohydrates: 43 g, Fiber: 12 g, Sugars: 9 g, Protein: 9 g, Potassium: 950 mg

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