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Sweet Potato and Black Bean Stew⏱ 40 min total
Recipes

Sweet Potato and Black Bean Stew

Per 1 serving · 621 g · 15 ingredients

Calories
371
19%
of a 2,000 cal day
  • Protein
    21g
    22% of calories
  • Carbs
    67g
    69% of calories
  • Fat
    4g
    9% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Sweet Potato and Black Bean Stew (621 g) has 371 calories, with 21 g of protein, 67 g of carbohydrates and 4 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (42% DV), dietary fiber (75% DV) and Vitamin A (61% DV). Keep an eye on sodium, which provides 65% of the daily value.

Per 100 g
60cal
very low energy density
Protein per 100 cal
5.6g
Net carbs
46g
carbs minus fiber
Fiber
21g
6.2 g sugar

High in

20%+ of the daily value

  • Protein42%
  • Dietary fiber75%
  • Vitamin A61%
  • Vitamin E20%
  • Vitamin K32%
  • Thiamine57%

Good source of

10–19% of the daily value

  • Vitamin C19%
  • Niacin17%
  • Choline14%
  • Calcium18%

Watch

20%+ of the daily value

  • Sodium65%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 35 min
  1. 1

    Prepare the vegetables: finely chop the onion and celery, peel and cube the sweet potato, and mince the garlic.

  2. 2

    Warm the olive oil in a large pot over medium heat. Add the onion and celery with a small pinch of the salt and cook, stirring, until the onion is softened and translucent, 4–6 minutes.

  3. 3

    Stir in the garlic, cumin, coriander, paprika, dried basil, cinnamon, and remaining salt; cook until very fragrant, about 1 minute.

  4. 4

    Add the sweet potato, black beans, fire-roasted diced tomatoes, and rinsed red lentils, stirring to coat in the spices.

  5. 5

    Pour in the vegetable broth and bring to a boil. Reduce to a gentle simmer and cook, stirring occasionally, until the sweet potato is tender and the lentils have broken down, 25–30 minutes. Lightly mash some lentils against the pot walls to thicken, if desired, and serve hot.

Vitamins & minerals

Amounts for 1 serving (621 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A552 μg
61%
Vitamin C17 mg
19%
Vitamin D0 μg
0%
Vitamin E3 mg
20%
Vitamin K38 μg
32%
Thiamine1 mg
57%
Riboflavin (B2)0.4 mg
33%
Niacin3 mg
17%
Vitamin B60.5 mg
38%
Folate (B9)224 μg
56%
Vitamin B120 μg
0%
Pantothenic acid1 mg
30%
Choline78 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium183 mg
18%
Iron8 mg
103%
Potassium1,311 mg
28%
Magnesium123 mg
29%
Phosphorus334 mg
48%
Zinc2 mg
20%
Copper1 mg
69%
Manganese1 mg
57%
Selenium4 μg
8%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene21 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene6,540 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose2 g—
Galactose0.1 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,210 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch16 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 371 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 70min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 52min
    Swimming laps

Common questions

How many calories are in Sweet Potato and Black Bean Stew?

One serving of Sweet Potato and Black Bean Stew (1 serving) has 371 calories, which works out to 60 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Sweet Potato and Black Bean Stew high in protein?

It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sweet Potato and Black Bean Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet Potato and Black Bean Stew?

1494 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sweet Potato and Black Bean Stew?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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