Healthy Recipes Main Dishes Healthy Stew Recipes Coconut Stew with Spinach & Beans 5.0 (4) 3 Reviews Sweet potatoes add sweetness and body to this stew flavored with ginger, cumin, coriander and turmeric (which gives it its vibrant yellow color). Unseeded chiles add extra heat, but you can seed them to mellow the spiciness. You want the potatoes cooked until they're tender, but not falling apart in the stew—the carryover heat will continue to cook them as the stew sits off the heat. By Liz Mervosh Liz Mervosh Elizabeth Mervosh is a recipe tester and developer for Dotdash Meredith Food Studios in Birmingham, Alabama. She creates and fine-tunes recipes for brands including Southern Living, Real Simple, Food & Wine, People and EatingWell. EatingWell's Editorial Guidelines Published on December 5, 2023 Tested by Julia Levy Tested by Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Photo: Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl Active Time: 40 mins Total Time: 40 mins Servings: 4 servings Nutrition Profile: Sesame-Free Anti-Inflammatory Nut-Free Dairy-Free Healthy Pregnancy Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl Ingredients 2 tablespoons extra-virgin olive oil 1 small yellow onion, chopped 2 tablespoons chopped unseeded jalapeño pepper 1 tablespoon finely chopped garlic 2 teaspoons finely chopped fresh ginger 2 tablespoons unsalted tomato paste 1 1/2 teaspoons ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground turmeric 2 cups water 1 (13 1/2 ounce) can light coconut milk 1 pound scrubbed sweet potatoes, sliced crosswise 1/2-inch thick 1 (15-ounce) can no-salt-added cannellini beans, rinsed 1 (5-ounce) package fresh spinach 1/2 teaspoon salt 1 tablespoon lemon juice Directions Heat oil in a large saucepan over medium-high heat. Add onion; cook, stirring occasionally, until just beginning to brown, about 6 minutes. Add jalapeño, garlic and ginger; cook, stirring often, until fragrant, about 1 minute. Add tomato paste, cumin, coriander and turmeric; cook, stirring constantly, until fragrant and the vegetables are coated, about 30 seconds. Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl Stir in water and coconut milk; bring to a vigorous simmer over high heat. Reduce heat to medium and add sweet potatoes; bring to a gentle boil. Cook, stirring occasionally, until the sweet potatoes are tender, about 15 minutes. Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl Add beans, spinach and salt; stir until the spinach is wilted, about 1 minute. Remove from heat and stir in lemon juice. Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl EatingWell.com, December 2023 Rate It Print Nutrition Facts (per serving) 341 Calories 14g Fat 46g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/2 cups Calories 341 % Daily Value * Total Carbohydrate 46g 17% Dietary Fiber 9g 33% Total Sugars 7g Protein 11g 21% Total Fat 14g 18% Saturated Fat 7g 35% Cholesterol 0mg 0% Vitamin A 978µg Vitamin C 20mg 22% Vitamin D 0µg Vitamin E 3mg 21% Folate 143µg Vitamin K 181µg Sodium 378mg 16% Calcium 159mg 12% Iron 6mg 34% Magnesium 124mg 30% Potassium 1166mg 25% Zinc 2mg 16% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved