This colorful stew is a powerhouse of nutrition. Purple sweet potatoes are loaded with anthocyanins—polyphenol antioxidants that give plants deep red, purple, blue, and black colors. They protect our health in 5 ways: 1) Brain & Cognitive Health; 2) Cardiovascular protection; 3) Anti-inflammatory & antioxidant effects; 4) Blood sugar & metabolic health; and 5) Gut Microbiome Support. If you can find the purple skin, purple flesh sweet potatoes, the health benefits make them worth the higher price. Check with your natural food markets or on-line.
If hard to find, you may substitute orange (Garnet Yams) or white (Hanna Yams or purple skin/white flesh Japanese sweet potatoes. The stew will still be delicious and nutritious.
I found this recipe at https://nutritionfacts.org/recipe/black-bean-stew-with-purple-sweet-potatoes/
Serves 4
In a large pot, heat a few tablespoons of water over medium heat. Add the red onion, then cover and cook until softened, stirring occasionally, for 5-7 minutes. Stir in garlic and cook another 2 minutes. Add a little more water if needed, to prevent the onion and garlic from sticking to the bottom of the pot.
Add the sweet potato, bell pepper, jalapeno (if using), and vegetable broth. Bring to a boil. Lower the heat to medium-low, cover, and simmer until the sweet potato is tender, but still firm, about 25 minutes.
Blend together the white miso paste and hot water.
Stir in the beans, tomatoes in their juice, and miso mixture. Taste and adjust seasonings to your preference. Simmer gently, uncovered, until heated through, about 5 minutes. Add the mango and cook for 1 more minute, then stir in the cilantro, saving a bit to scatter on the top, and serve hot.
