CaribbeanMedium · Hot
Caribbean Sweet Potato & Black Bean Stew
A warming island stew where sweet potatoes absorb the warmth of Caribbean spices while black beans add hearty texture. Cayenne and thyme bring that signature smoky-spice heat that Chef Cedric loves.
Prep
15 min
Cook
30 min
Rest
2 min
Total
47 min
Method
Build the Base
1
Heat olive oil in your Dutch oven over medium heat. Add the diced yellow onion and cook, stirring occasionally, for 5-6 minutes until softened and translucent.
2
Add the minced garlic, ground ginger, and cayenne. Stir constantly for 60 seconds until fragrant — that warm island aroma will let you know you're on track.
Add the Heart
3
Pour in the chicken broth and bring to a gentle boil. Add the cubed sweet potato and dried thyme, then reduce heat to medium-low.
4
Simmer uncovered for 15-18 minutes, stirring occasionally, until the sweet potato cubes are tender but holding their shape.
Finish Strong
5
Stir in the drained black beans and cook for another 5 minutes to let them warm through and absorb the spicy broth.
6
Remove from heat. Squeeze in the fresh lime juice, add the chopped cilantro, then season with salt and black pepper to your taste.
7
Let the stew rest for 2 minutes before ladling into bowls. Serve with rice or crusty bread if you're feeling generous.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -10
Calories
484
per serving
Source of protein · 23gHigh in fibre · 21gLow sugar · 7gLow saturated fat · 1g
Protein
23g
Carbs
82g
Fat
9g
Sat. fat
1g
Fiber
21g
Sugar
7g
Sodium
771mg
Diabetes FriendlyHeart HealthyAnti InflammatoryWeight ManagementDigestive HealthLow Saturated FatHigh FiberPlant ForwardBalanced MacrosWhole Foods
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
0.3
per serving
ACarbonAEU all-round· both agree
Water
0.4m³
Runoff
0.03g P
Black Beans drives 60% 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
6
Umami
5
Sweet
4
Salty
3
Sour
1
Bitter
5
Spicy
Textures
TenderHeartyCreamySaucy
Aromas
SmokySpicyHerbalEarthyBright
Kitchen Equipment
Primary Tool
Dutch OvenCounter FootprintMedium
Safety & Storage
Cooking Temperature
Bring stew to a full boil then maintain simmer. Sweet potatoes must be tender throughout (15-18 min) and beans should reach internal temp of 165°F to eliminate pathogens.
High Risk Population
For young children, elderly, pregnant individuals, or immunocompromised persons, ensure chicken broth reaches 165°F minimum and stew is consumed within 3-4 days when properly refrigerated.
Cross Contamination
Use separate cutting boards for raw ingredients and finished dish. Wash hands thoroughly after handling raw aromatics before touching other foods or serving dishes.
Handling
Cayenne and cayenne-laced aromatics may cause skin or eye irritation. Use kitchen gloves when handling large quantities of cayenne, and avoid touching face while cooking with spices.
Storage
Cool stew to room temperature within 2 hours, then refrigerate in airtight containers. Consume within 3-4 days refrigerated or freeze for up to 2-3 months. Reheat to 165°F throughout before serving.
Equipment Safety
Dutch oven retains heat after cooking. Use protective oven mitts when handling and never place on cold surfaces immediately after cooking to prevent thermal shock and cracking.
Pro Tips
Technique
Don't rush the aromatics, mon. When you cooking your onion and garlic in that first step, let them go slow until they're soft and sweet. That foundation carry the whole pot — rush it and you rush the flavor.
Substitution
No scotch bonnet on hand? A habanero will do, but use half the amount and taste as you go. These peppers don't play, and you want heat that makes you smile, not heat that makes you cry.
From the chef
Sweet potato and black beans might sound modest but put them together with cayenne, garlic, ground ginger, and dried thyme in a good pot and something real happens. The sweet potato cubes soften into the spiced broth without losing their shape, the beans soak up that warmth, and a squeeze of lime at the end cuts right through the richness and wakes the whole bowl up. This stew does not apologize for what it is — it is filling, it is boldly seasoned, and every spoonful carries that clean Caribbean heat that reminds you food this honest does not need to be complicated.
TagsCaribbeanSpicyOne PotSweet PotatoBlack BeansHeartyGluten FreeWeeknight DinnerPlant Based Adaptable
AllergensSulfites
Source: generated · June 10, 2026