Wholesome Sweet Potato Stew

This smooth, sweet, vegetarian soup is perfect as an appetiser, dinner or lunch to keep you warm on a cold winter day. Nutritionist Gayatri Chona tells you why you should load up on this hearty sweet potato stew.

By URLife Team
17 Jul 2020

Have this wholesome soup with warm sourdough garlic toasts or combine it with vegetable stuffed moong dal chilas, or Indian pancakes, to make it a complete meal. I personally love to add some parmesan crisps to it, as it adds the crunch and saltiness to the soup. If you want to add an Indian twist to the soup, I recommend using freshly ground cumin powder as seasoning.


Sweet potatoes, the main ingredient of this soup, contain a high concentration of choline, a very versatile nutrient. One of the main benefits of choline is that it reduces inflammatory responses in the body resulting in less inflammation. Also, rich in antioxidants, sweet potatoes aid in reducing inflammation in our body. In the long run, it prevents diseases and boosts heart health. Antioxidants also fight free radicals in the body, which are linked to multiple lifestyle illnesses including diabetes, heart disease, and cancer.


The fibre and antioxidants combined present in the sweet potatoes help in promoting healthy gut bacteria. Soluble fibre turns to gel during digestion by retaining water. It slows digestion and nutrient absorption from the stomach and intestine. This efficiently decreases the risk of gut-related health issues.


Wholesome Sweet Potato Stew - Full Recipe

  • 6
  • 156
    K calories
  • 5
  • 3/10

Easy Steps


Heat the oil in a large pan. Fry the onions. Keep cooking, stirring frequently, until the onion softens.


Next, crush the garlic and add to the pan. Allow it to fry for another minute.


Stir in the sweet potato and then add the stalk. Cover with a lid and bring to a boil.


Stir in one of the rosemary sprigs to the stew. Let it simmer for 10 minutes, until the potato is soft.

Ingredients List
  • Onion, finely chopped: 1
  • Olive oil: 2 tsp
  • Garlic cloves crushed/ finely chopped: 2
  • Medium-size sweet potato peeled and cubed: 2
  • Vegetable stalk: 1 litre
  • Fresh Rosemary: 1-2 sprigs
  • Salt and pepper for season

Once done use a hand blender to roughly pureé the soup. You can add a little hot water to the pureé if it is too thick and requires a thinner consistency.


Season with the salt, pepper and fresh rosemary. Serve in a bowl.

Nutritive Value
  • Carbohydrates: 24.5g
  • Protein: 5.5g
  • Fat: 9.8g
  • Fibre: 3g



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