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Why You'll Love This batch cooked sweet potato carrot and kale stew for easy meal prep
- Easy to Make: This recipe is incredibly simple to prepare, with just a few ingredients and straightforward instructions.
- Customizable: You can add your favorite spices, protein sources, or other vegetables to make the stew your own.
- Nourishing: This stew is packed with nutrients from the sweet potatoes, carrots, and kale, making it a great option for a healthy meal.
- Make-Ahead: You can prepare this recipe up to 2 days in advance, making it perfect for meal prep or busy weeknights.
- Freezer-Friendly: The stew can be frozen for up to 3 months, making it a great option for batch cooking and reheating later.
- Cost-Effective: This recipe uses affordable ingredients and makes a large batch, making it a great option for families or individuals on a budget.
- Delicious: The combination of sweet potatoes, carrots, and kale creates a rich and satisfying flavor profile that's sure to become a favorite.
- Perfect for Meal Prep: This recipe makes a large batch that can be portioned out and reheated throughout the week, making it perfect for meal prep or packing lunches.
Ingredient Breakdown
The key ingredients in this recipe are sweet potatoes, carrots, kale, onions, garlic, and chicken broth. The sweet potatoes and carrots provide natural sweetness and a pop of color, while the kale adds a boost of nutrients and a slightly bitter flavor to balance out the sweetness. The onions and garlic add a depth of flavor and aroma, and the chicken broth helps to bring everything together. When selecting these ingredients, choose sweet potatoes and carrots that are firm and free of bruises, and opt for curly kale or lacinato kale for the best flavor and texture. You can also substitute the chicken broth with vegetable broth or a combination of the two for a lighter flavor.
How to Make batch cooked sweet potato carrot and kale stew for easy meal prep
Preheat your oven to 400°F (200°C). Chop the sweet potatoes and carrots into 1-inch cubes, and chop the onion into large pieces.
Toss the chopped sweet potatoes and carrots with 2 tablespoons of olive oil, salt, and pepper on a large baking sheet. Roast in the preheated oven for 20-25 minutes, or until they're tender and lightly browned.
In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, until it's softened and translucent, about 5-7 minutes. Add the minced garlic and cook for an additional 1-2 minutes, stirring constantly to prevent burning.
Add the chopped kale to the pot, stirring to combine with the onions and garlic. Pour in the chicken broth, and bring the mixture to a simmer.
Add the roasted sweet potatoes and carrots to the pot, stirring to combine with the kale and broth. Bring the mixture to a simmer, then reduce the heat to low and let cook, covered, for 10-15 minutes, or until the flavors have melded together and the stew has thickened slightly.
Season the stew with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs or a dollop of sour cream, if desired.
Tips for Perfect Results
For the best flavor and texture, choose sweet potatoes that are high in moisture and have a sweet, nutty flavor. Look for sweet potatoes that are firm and free of bruises.
Kale can quickly become overcooked and mushy, so be sure to add it to the pot towards the end of cooking time. This will help preserve its texture and flavor.
The broth is the foundation of the stew, so be sure to use a high-quality broth that's low in sodium and made with wholesome ingredients. You can also use homemade broth for the best flavor.
This stew is a great canvas for experimenting with different spices and seasonings. Try adding a pinch of cumin, paprika, or smoked paprika to give the stew a unique flavor.
If you like a little heat in your stew, try adding some diced jalapeños or red pepper flakes. This will add a nice depth of flavor and a touch of spice.
To make the stew a complete meal, try serving it with some crusty bread, a side salad, or a dollop of sour cream. You can also add some cooked protein like chicken or beans to make it more substantial.
This stew is a great candidate for freezing. Simply portion it out into individual containers, label, and freeze for up to 3 months. When you're ready to eat, simply thaw and reheat.
This stew is a great canvas for customization. Try adding your favorite vegetables, spices, or protein sources to make it your own. The possibilities are endless!
Common Mistakes to Avoid
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Overcooking the Vegetables: One of the most common mistakes when making this stew is overcooking the vegetables. This can make them mushy and unappetizing. To avoid this, be sure to check the vegetables frequently and remove them from the heat when they're tender but still crisp.
Fix: To fix overcooked vegetables, try adding some acidity like lemon juice or vinegar to balance out the flavors. You can also add some fresh herbs or spices to give the stew a boost of flavor.
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Not Using Enough Liquid: Another common mistake is not using enough liquid in the stew. This can make the stew dry and unappetizing. To avoid this, be sure to use enough broth or water to cover the vegetables and simmer the stew gently.
Fix: To fix a stew that's too dry, try adding some more broth or water to the pot. You can also add some cream or coconut milk to give the stew a rich and creamy texture.
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Not Seasoning Enough: Finally, one of the most common mistakes when making this stew is not seasoning enough. This can make the stew bland and unappetizing. To avoid this, be sure to taste the stew frequently and add salt, pepper, and other seasonings as needed.
Fix: To fix a stew that's too bland, try adding some more salt, pepper, or other seasonings. You can also add some acidity like lemon juice or vinegar to balance out the flavors.
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Not Letting it Simmer: Another common mistake is not letting the stew simmer long enough. This can make the flavors not meld together properly. To avoid this, be sure to let the stew simmer for at least 10-15 minutes, or until the flavors have melded together and the stew has thickened slightly.
Fix: To fix a stew that's not simmered long enough, try letting it simmer for a few more minutes. You can also add some cornstarch or flour to thicken the stew and give it a richer texture.
Variations & Substitutions
To give the stew a spicy kick, try adding some diced jalapeños or red pepper flakes. You can also add some cumin or smoked paprika to give it a smoky flavor.
To add some extra flavor and texture to the stew, try roasting the vegetables in the oven before adding them to the pot. This will bring out their natural sweetness and add some depth to the stew.
To make the stew more substantial, try adding some cooked lentils or chickpeas. This will add some protein and fiber to the stew and make it more filling.
To add some acidity and brightness to the stew, try adding some diced tomatoes or a can of crushed tomatoes. This will balance out the flavors and add some moisture to the stew.
To add some earthy flavor and texture to the stew, try adding some sautéed mushrooms and leeks. This will add some depth and complexity to the stew and make it more interesting.
To add some sweetness and creaminess to the stew, try adding some roasted butternut squash and diced apples. This will balance out the flavors and add some moisture to the stew.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 3 days. Be sure to cool it to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The stew can be frozen for up to 3 months. Be sure to cool it to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. You can also freeze individual portions for easy meal prep.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this recipe?
Yes! This recipe can be frozen for up to 3 months. Be sure to cool it to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. You can also freeze individual portions for easy meal prep.
What can I serve with this recipe?
This recipe is great served with some crusty bread, a side salad, or a dollop of sour cream. You can also add some cooked protein like chicken or beans to make it more substantial.
Can I customize this recipe to my taste?
Yes! This recipe is a great canvas for customization. Try adding your favorite spices, vegetables, or protein sources to make it your own. The possibilities are endless!
Is this recipe suitable for a vegan diet?
Yes! This recipe is suitable for a vegan diet, as long as you use a vegan-friendly broth and omit any animal products. You can also add some plant-based protein sources like tofu or tempeh to make it more substantial.
Can I make this recipe in a slow cooker?
Yes! This recipe can be made in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Can I make this recipe in a pressure cooker?
Yes! This recipe can be made in a pressure cooker. Simply brown the onions and garlic, then add all the ingredients to the pressure cooker and cook for 10-15 minutes or until the stew is hot and the flavors have melded together.
Is this recipe gluten-free?
Yes! This recipe is gluten-free, as long as you use a gluten-free broth and omit any gluten-containing ingredients. You can also add some gluten-free grains like quinoa or brown rice to make it more substantial.
batch cooked sweet potato carrot and kale stew for easy meal prep
Ingredients
- 2 large sweet potatoes, peeled and diced
- 4 medium carrots, peeled and sliced
- 2 cups chopped kale, stems removed
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the ingredients. Peel and dice the sweet potatoes, peel and slice the carrots, chop the kale, and dice the onion. Mince the garlic and set aside.
- Step 2: Heat the oil in a large pot. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 5 minutes.
- Step 3: Add the garlic and cook for 1 minute. Add the minced garlic and cook for 1 minute, until fragrant.
- Step 4: Add the sweet potatoes and carrots. Add the diced sweet potatoes and sliced carrots to the pot. Cook for 5 minutes, stirring occasionally.
- Step 5: Add the vegetable broth and diced tomatoes. Add the vegetable broth and diced tomatoes to the pot. Stir to combine and bring to a boil.
- Step 6: Reduce heat and simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the sweet potatoes are tender.
- Step 7: Add the kale and thyme. Stir in the chopped kale and dried thyme. Cook until the kale is wilted, about 2-3 minutes.
- Step 8: Season with salt and pepper. Season the stew with salt and pepper to taste.
- Step 9: Serve and enjoy. Serve the stew hot, garnished with fresh herbs or a sprinkle of paprika, if desired.
Recipe Notes
- Storage tip: Store the stew in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
- Make ahead: Prepare the stew up to a day in advance and refrigerate or freeze until ready to serve.
- Substitution: Substitute the sweet potatoes with diced butternut squash or parsnips, if desired.
- Pro tip: Use a slow cooker to cook the stew on low for 6-8 hours, if desired.
- Variation: Add some heat to the stew by adding a diced jalapeno or red pepper flakes.
- Nutrition tip: This stew is a good source of fiber, vitamins, and minerals, making it a nutritious and delicious meal option.
