Sweet 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.
