White Bean & Sweet Potato Stew

Yum, comfort food without the guilt!

I love soup on rainy days, and we’ve been having quite a few of those lately. This soup is easy to throw together — the effort is well worth it. Creamy and comforting, this is one recipe that you’ll keep coming back to.


White Bean & Sweet Potato Stew
A Recipe by Diana Keuilian
Prep time
Cook time
Total time

  • 3 Tablespoons water, for sauteing
  • 2 yellow onions, chopped
  • 3 cloves garlic, minced
  • 1 Tablespoon brown rice syrup
  • ¼ teaspoon ground ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon freshly ground cinnamon
  • Dash of freshly ground red pepper
  • ¾ cup natural crunchy peanut butter (make sure it doesn’t contain sugar or corn syrup — just peanuts and a little salt)
  • 5 small sweet potatoes, peeled and cut into small cubes
  • 1 (15oz) can of white kidney beans
  • 1 (28oz) can of diced tomatoes
  • 4 cups vegetable stock
  • Dash of freshly ground sea salt
  • * Optional * 1 cup whole wheat orzo (drop into 2 quarts of boiling water and cook for 10 minutes. Drain, don’t rinse.)

  1. Heat the water at the bottom of a large soup pot over medium heat.
  2. Add onions and garlic, cook until soft. Add brown rice syrup, ginger, cumin, cinnamon and red pepper. Stir and cook for a minute.
  3. Add the peanut butter, mix until evenly combined. Add the sweet potatoes, beans and tomatoes. Stir until well combined. Add the vegetable stock and bring to a boil.
  4. Reduce to low heat and simmer for about 30 minutes, until the sweet potatoes are soft. Add salt to taste. Serve as is, or over a scoop of whole wheat orzo.


For a heartier meal serve your stew over whole wheat orzo. So delicious!



Did you try this recipe? Share how you liked it below…


  • Karl September 23, 2011 at 1:12 am

    I tried this recipe and absolutely loved it! In addition to being healthy and filling, the sweet potato gave me tons of energy for my afternoon leg workout. Thanks for sharing this!

    • Diana September 23, 2011 at 6:33 pm

      Awesome, thanks for the feedback Karl!

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