Sweet Potato and Prune Stew

Sweet Potato and Prune Stew

Try this delicious stew for a filling meal you can whip up in under an hour. Hearty, nutritious, and vegetarian - it is sure to become a staple for lunches, dinners, and even mid-day snack breaks.

Recipe by Toby Amidor

Prep Time 20 minutes
Cook Time 30 minutes

Serving Size: 6

Calories: 343

Carbohydrates: 70g

Protein: 9g

Fat: 3g

Fiber: 13g

Sugar: 20g


  • 1 (15.5-ounce) can low sodium kidney beans, rinsed and drained
  • 3/4 cup California prune juice from Sunsweet, divided
  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 stalks celery, chopped
  • 3 medium carrots, chopped
  • 2½ cups low-sodium vegetable broth
  • 2 medium sweet potatoes, washed, peeled and cut into bite-size chunks (about 1¾ pounds)
  • 1 cup California grown prunes from Sunsweet, roughly chopped
  • 1/4 cup dry quinoa
  • 1 teaspoon apple cider vinegar
  • 2 cups baby spinach
  • 1 teaspoon ground cinnamon
  • 1 teaspoon dried basil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper


Place half the beans and ¼ cup of CA prune juice from Sunsweet into a blender and blend until smooth. Set aside.


In a large soup pot, heat the olive oil. When the oil is simmering, add the onion and garlic and cook until the onion softens and the garlic is fragrant, about 3 minutes. Add the celery and carrots and continue cooking until the vegetables soften, about 5 minutes. Add the vegetable broth, remaining ½ cup CA prune juice, sweet potatoes, CA prunes from Sunsweet, unblended beans, quinoa, and apple cider vinegar, and bring mixture to a boil over high heat. Lower the heat to medium-low and simmer, covered, until the vegetables soften, about 20 minutes. Stir in the blended beans, spinach, cinnamon, basil, cumin, coriander, turmeric, salt, and black pepper and bring mixture to a boil over high heat. Lower the heat to medium-low and simmer, uncovered, until the flavors combine and spinach is wilted, about 5 minutes.


In each of 4 bowls, spoon 2 cups of the stew and serve warm.