Recipe description
July 29, 2026
High-Fiber Sweet Potato Pinto Bean Dinner Stew
A cozy, high-fiber stew promoting digestion and gut diversity.
High Fiber
Plant Based
89%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pinto beans and sweet potatoes.
- Colorful vegetables and herbs provide polyphenols and taste variety.
- Plant-based protein with olive oil supports balanced gut-friendly meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sweet potato
2
piece
Bean, pinto
1
cup
Onion
1
piece
Garlic
2
clove
Carrot
2
piece
Celery
2
piece
Tomato
2
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Cumin
1
teaspoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Peel and dice the sweet potatoes into 1-inch cubes.
2
Chop the onion, garlic, carrot, and celery into small pieces.
3
In a large pot, heat olive oil over medium heat and sauté the onion and garlic until fragrant.
4
Add the chopped carrot, celery, and diced tomatoes, cooking for 5 minutes until softened.
5
Stir in the cumin, paprika, salt, and black pepper, mixing well to coat the vegetables.
6
Add the sweet potatoes and pinto beans, then pour in the vegetable broth to cover.
7
Bring to a boil, then reduce heat to low and simmer for 30-40 minutes until sweet potatoes are tender.
8
Taste and adjust seasoning if needed, then garnish with fresh parsley before serving.
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Nutrition
420 kcal
Calories
9 g
Protein
56 g
Carbohydrates
12 g
Fiber
9 g
Sugar
14 g
Fat
4 g
Saturated fat
1.2 g
Salt
FAQ
Is this stew suitable for vegan/vegetarian diets?
Yes—it's entirely plant-based, dairy-free and meat-free.
How much fiber does a serving provide?
It's high-fiber thanks to sweet potatoes and pinto beans; it contains both soluble and insoluble fiber. For exact grams, check the nutrition info or calculate it yourself.
Can I make substitutions?
Yes. You can use canned beans (rinsed), swap in other vegetables, or add greens or grains.
Is it gluten-free?
Yes, as written. Make sure the vegetable broth is gluten-free and watch for cross-contamination.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for 2–3 months; reheat on the stove or in the microwave.
How can I adjust the spice level?
To milder, reduce cumin, paprika, or pepper; to heat it up, add chili flakes.
Can I make this in an Instant Pot or slow cooker?
Yes. Instant Pot: sauté aromatics 3–4 minutes, cook on high pressure 10 minutes and natural release. Slow cooker: 6–8 hours on low.
Can I add grains or greens?
Yes—serve with rice or quinoa, or stir in kale or spinach near the end.
Are there common allergens or cross-contamination concerns?
It contains no dairy or meat; gluten-free if the broth is GF; avoid cross-contamination; garlic/onion can affect some people.
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