If you are craving a cozy, nutrient-packed meal that bursts with comforting flavors, look no further than this Sweet Potato Curry Stew with Kale and Sunflower Seed Butter Recipe. This dish elegantly combines the natural sweetness of tender sweet potatoes with the earthiness of kale and the creamy, nutty richness of sunflower seed butter, all enveloped in a fragrant curry-spiced broth. Whether you’re warming up on a chilly evening or meal prepping for the week ahead, this stew is a fulfilling and vibrant bowl of goodness that’s as nourishing as it is delicious.
Ingredients You’ll Need
Simple, wholesome ingredients come together perfectly in this stew, each adding layers of flavor, texture, and color that make it so irresistible. These pantry staples also highlight how effortless it is to create something truly special in your own kitchen.
- Sweet potatoes (3 cups, peeled and cubed): Provide natural sweetness and a creamy texture when cooked down.
- Shallot (1, roughly chopped): Adds a subtle, mild onion flavor that enhances the stew’s depth.
- Tomato paste (5 oz can): Brings a rich umami and tangy base, balancing the sweetness of the potatoes.
- Curry powder (2 teaspoons): Delivers warmth and a fragrant spice profile, crucial for that authentic curry flavor.
- Cumin powder (1 teaspoon): Adds earthiness and complexity to the spice blend.
- Ginger powder (1/2 teaspoon): Gives a subtle zing that brightens the stew.
- Vegetable broth (2 cups): Creates a flavorful liquid base that melds all ingredients harmoniously.
- Kosher salt (1 teaspoon): Enhances all the flavors naturally without overwhelming.
- Water (2 cups): Helps adjust stew consistency and soften the kale.
- Lacinato kale (1 cup, roughly chopped): Provides a hearty, slightly bitter contrast and lots of vitamins.
- Sunflower seed butter (1/3 cup): Adds a luscious creaminess and nutty flavor, making the stew wonderfully satisfying.
How to Make Sweet Potato Curry Stew with Kale and Sunflower Seed Butter Recipe
Step 1: Prep and Freeze for Convenience
This stew is perfect for planning ahead. Simply combine the sweet potatoes, shallots, tomato paste, curry powder, cumin, ginger, vegetable broth, and salt in a freezer-safe container or a sturdy ziplock bag. Freeze it until you’re ready to cook. When frozen in a flat shape, it fits nicely in your slow cooker, making weeknight dinners a breeze.
Step 2: Slow Cooker Magic
Place all the frozen ingredients into the slow cooker, cover, and set it to high heat for about 4 hours or low for 8 hours. If cooking on low, an extra cup of water or broth helps keep the stew perfectly tender. This long, gentle simmer allows the sweet potatoes to get melt-in-your-mouth tender while the spices deepen their flavors beautifully.
Step 3: Add Greens and Adjust
About 30 minutes before serving, stir in the kale and the reserved water. The kale softens while still maintaining its lovely texture and nutrients. Taste the stew now and adjust the seasonings if necessary — maybe a pinch more salt or a dash of curry powder. The flavors should be vibrant and inviting.
Step 4: Stir in the Star Ingredient
Finally, off the heat, stir in the sunflower seed butter. It’s crucial to add it here to avoid separation and ensure a creamy, smooth finish. This step transforms the stew by adding a rich body and a subtle nutty sweetness that’s simply unforgettable.
How to Serve Sweet Potato Curry Stew with Kale and Sunflower Seed Butter Recipe
Garnishes
Brighten your bowl with fresh garnishes like chopped cilantro or roasted sunflower seeds to add a crunchy texture contrast and an aromatic lift. A squeeze of fresh lime can also brighten the flavors beautifully and balance the richness of the dish.
Side Dishes
This stew pairs wonderfully with warm, fluffy rice or steamed quinoa for a complete meal. Soft naan or crusty whole-grain bread are fantastic companions too, perfect for soaking up every last drop of the luscious curry broth.
Creative Ways to Present
For a fun twist, serve this stew in a hollowed-out bread bowl or alongside a colorful salad with citrus dressing. You can top each serving with a swirl of coconut cream or a dollop of yogurt to add cooling creaminess against the warm spices.
Make Ahead and Storage
Storing Leftovers
This stew keeps well in the fridge for up to four days in an airtight container. As the flavors meld, the taste only becomes richer. Just give it a good stir before reheating to redistribute the sunflower seed butter and kale.
Freezing
It freezes beautifully, making it an excellent meal prep candidate. Portion the stew into freezer-safe containers and store for up to 3 months. When ready, thaw overnight in the fridge and gently reheat.
Reheating
Reheat the stew slowly over low-medium heat on the stovetop, stirring occasionally to keep it creamy and smooth. Add a splash of water or broth if it thickens too much. Avoid using high heat to preserve the separation-free texture of the sunflower seed butter.
FAQs
Can I substitute fresh ginger for the ginger powder?
Absolutely! Fresh ginger adds a bright and zesty note. Use about 1 tablespoon of finely grated fresh ginger instead of the ginger powder for a fresher flavor profile.
Is sunflower seed butter necessary, or can I use peanut butter instead?
Sunflower seed butter gives a unique nutty creaminess while keeping the recipe nut-free. Peanuts can change the taste and may create allergy concerns, but if you prefer, peanut butter can be a tasty alternative.
What kind of curry powder works best for this stew?
Indian-style powdered curry powder works best for its balanced spices and depth. Avoid Thai curry pastes or powders since they tend to be fiercer and can overpower the stew’s mellow sweetness.
Can I make this recipe on the stovetop instead of using a slow cooker?
Yes, you can! Simply combine all ingredients (except the sunflower seed butter) in a large pot, cover, and simmer on low for about 30 minutes or until sweet potatoes are tender. Add the kale and sunflower seed butter near the end just as you would with the slow cooker method.
Is this recipe suitable for a low-sodium diet?
Definitely. Use low-sodium vegetable broth and no-salt-added sunflower seed butter to control salt levels. You can always adjust the seasoning to taste or omit added salt entirely.
Final Thoughts
If you want a soul-warming meal packed with vibrant flavors and wholesome ingredients, this Sweet Potato Curry Stew with Kale and Sunflower Seed Butter Recipe is a must-try. It’s a perfect balance of sweet, spicy, and creamy that feels indulgent without any guilt. Whether you’re feeding family or meal prepping for the week, you’ll fall in love with how this humble stew transforms simple ingredients into an unforgettable bowl of comfort. Trust me, once you make it, it will quickly become one of your favorite dishes to share with friends and loved ones!
PrintSweet Potato Curry Stew with Kale and Sunflower Seed Butter Recipe
This hearty Sweet Potato Stew is inspired by South African Peanut Stew, minus the peanuts. It’s a flavorful, warming soup made with sweet potatoes, kale, and a blend of spices simmered in vegetable broth. Perfect for meal prep, it can be made ahead and frozen for convenient slow cooker meals or quickly prepared in just 30 minutes on the stovetop. This recipe is vegan, gluten-free, diabetic-friendly, and low in calories, salt, and lactose, making it a healthy and satisfying choice for lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 4 hours
- Total Time: 4 hours 10 minutes
- Yield: 6 servings
- Category: Soup
- Method: Slow Cooking
- Cuisine: American
- Diet: Diabetic, Gluten Free, Low Calorie, Low Lactose, Low Salt, Vegan, Vegetarian
Ingredients
Main Ingredients
- 3 cups sweet potatoes, peeled and cut into 1/2 inch cubes (about 1–2 large sweet potatoes)
- 1 shallot, peeled and roughly chopped (about 1/3 cup)
- 5 oz can of tomato paste
- 2 teaspoons curry powder (Indian-style)
- 1 teaspoon cumin powder
- 1/2 teaspoon ginger powder (or 1 tsp fresh grated ginger)
- 2 cups vegetable broth (low sodium recommended)
- 1 teaspoon kosher salt (adjust to taste)
- 2 cups water
- 1 cup lacinato kale, roughly chopped
- 1/3 cup sunflower seed butter (unsweetened, like Sunbutter)
Instructions
- Prepare freezer meal (optional): Combine sweet potatoes, shallots, tomato paste, curry powder, cumin, ginger, vegetable broth, and salt in a freezer-safe plastic bag or container. Freeze flat ensuring it fits your slow cooker once frozen.
- Slow cooker cooking: Place sweet potatoes, shallots, tomato paste, curry powder, cumin, ginger, vegetable broth, and salt in the slow cooker. Cover and cook on high for 4 hours or on low for 8 hours (add an extra cup of water or broth if using low heat).
- Add kale and water: About 30 minutes before serving, stir in the chopped kale and the 2 cups of water. Allow kale to soften and soup to heat through.
- Finish with sunflower seed butter: Just before serving, stir in the sunflower seed butter off the heat to keep it smooth. Adjust seasoning as needed and thin soup with additional water or broth if too thick.
- Stovetop variation: In a large pot with a lid, combine sweet potatoes, shallots, tomato paste, curry powder, cumin, ginger, vegetable broth, water, and kale. Simmer until sweet potatoes are tender and kale is softened, about 30 minutes. Stir in sunflower seed butter off the heat before serving.
Notes
- Sunflower seed butter can separate and become gritty if heated too much; add off the heat for best texture.
- Cilantro and roasted sunflower seeds make excellent garnishes for added freshness and crunch.
- Fresh grated ginger can be used in place of dried ginger powder for a brighter flavor.
- Use Indian-style curry powder rather than Thai curry powder for authentic taste.
- Choose low sodium vegetable broth and no salt added sunflower seed butter to keep sodium content low.
