VenezuelanMedium · Hot
Black Bean and Sweet Potato Stew
A hearty Venezuelan-inspired stew where tender sweet potato and creamy black beans meld together in a rich cumin-scented broth. The kind of dish Abuela would let simmer all afternoon while the family gathered close.
Prep
15 min
Cook
38 min
Total
45 min
Method
Build the Sofrito
1
Dice the yellow onion and bell pepper into small pieces. Mince the garlic. Chop the tomatoes into rough cubes.
2
Heat the olive oil in your Dutch oven over medium heat. Add the onion and bell pepper, stirring occasionally with your wooden spoon, until they soften and become fragrant — about 7 minutes.
3
Add the minced garlic and cook for another minute until it blooms open with that beautiful aroma.
Braise the Stew
5
Peel the sweet potatoes and cut them into 1-inch cubes. Drain and rinse the black beans.
6
Add the sweet potato cubes to the pot along with the black beans, cumin, salt, and black pepper. Pour in the chicken broth and stir everything together gently.
7
Bring to a gentle boil, then reduce the heat to low. Cover and let it simmer patiently for 25 minutes, until the sweet potatoes are tender and the broth has thickened beautifully.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -10
Calories
393
per serving
Source of protein · 14gSource of fibre · 14gLow sugar · 9gLow saturated fat · 2g
Protein
14g
Carbs
54g
Fat
15g
Sat. fat
2g
Fiber
14g
Sugar
9g
Sodium
686mg
Gluten FreeDairy FreeNut FreeDiabetes FriendlyHeart HealthyAnti InflammatoryDigestive HealthHigh ProteinHigh FiberPlant Forward
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.4
per serving
ACarbonAEU all-round· both agree
Water
1.4m³
Runoff
0.04g P
Tomato drives 33% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
4
Sweet
5
Salty
2
Sour
1
Bitter
3
Spicy
Textures
TenderCreamySilkySoft
Aromas
EarthySavoryHerbalSmokyWarm
Kitchen Equipment
Primary Tool
Dutch OvenCounter FootprintMedium
Safety & Storage
Cross Contamination
Store-bought chicken broth may be processed in facilities that handle common allergens. Check the label for allergen statements or consider making homemade broth to eliminate cross-contamination risk.
Storage
Refrigerate leftover stew within 2 hours of cooking. Store in airtight containers and consume within 3-4 days. For longer storage, freeze in portioned containers for up to 3 months.
Handling
Ensure beans are cooked thoroughly until tender throughout. Undercooked beans can cause digestive issues. Sweet potato should be cut into uniform 1-inch cubes for even cooking.
Cooking Temperature
Bring stew to a gentle boil during initial cooking and maintain at a simmer. When reheating leftovers, ensure the internal temperature reaches 165°F throughout before serving.
Chicken broth must reach 165°F (74°C) during the initial stew cooking process before serving. Ensure the entire stew reaches a rolling boil and holds for at least 1 minute to ensure food safety.
High Risk Population
For pregnant women, elderly, or immunocompromised individuals, ensure all ingredients are cooked to proper temperatures and leftovers are reheated thoroughly before consumption.
Shelf Life
This stew is best consumed within 3-4 days when refrigerated. The high moisture content of beans and sweet potato makes it susceptible to spoilage if left at room temperature for extended periods.
Pro Tips
Technique
Never rush your sofrito! Those seven minutes with the onion and pepper are where all the magic begins — let them really soften and sweeten before you add the garlic, or you'll miss that deep, fragrant base that makes this stew taste like it came from a kitchen that's been cooking for generations.
Substitution
If you want to keep this plant-based, swap the chicken broth for vegetable broth and you'll still have all that beautiful cumin and sofrito depth. Some of my customers in Barcelona make it that way and swear they can't tell the difference.
From the chef
This stew is what happens when two humble ingredients — sweet potato and black beans — are given time and patience to become something extraordinary. My abuela used to say that the best dishes don't need fancy things; they need love stirred in with a wooden spoon and a pot that has seen many winters. The cumin and sofrito fill your kitchen with the same warmth that filled hers, and I promise — if you let it simmer slowly — it will taste like home to you too.
TagsVenezuelanHeartyComfort FoodOne PotWeeknight DinnerBlack BeansSweet PotatoSofritoPlant Based Protein
Source: generated · June 10, 2026