Keeping fall staples in the kitchen will help create easy meal ideas like this stew.

220 cal    Serves 6

Prep time:  0h 20m

Cook time:  0h 25m

Total time:  0h 45m


1 tbspextra virgin olive oil15 mL
1onion, thinly sliced 
6cloves garlic, thinly sliced 
2stalks celery, thinly sliced 
2sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped 
1 tbspchopped fresh thyme leaves15 mL
1/4 tsppepper1 mL
2 cupssodium reduced vegetable broth500 mL
2 bay leaves 
1 canno salt added white kidney beans, drained and rinsed19 oz/540 mL
1 tubbaby spinach, coarsely chopped142 g


Step 1

In a large saucepan, heat oil over medium heat. Cook onion, garlic and celery for 3 minutes to soften. Stir in sweet potatoes, thyme and pepper to coat well.

Step 2

Add broth and bay leaves and bring to a boil. Reduce heat; cover and simmer gently for 15 minutes or until sweet potatoes are tender but firm.

Step 3

Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.


  • Change up the beans in this stew and try other favourites, like black beans, red kidney or mixed beans.

Nutritional information Per serving (1 of 6)

Calories 220
Protein9 g
Sodium300 mg
Potassium950 mg
Total fat2.5 g
Saturated fat.2 g
Cholesterol0 mg
Carbohydrates43 g
Fibre12 g
Sugars9 g
Added sugars0 g

Original source:  Bean, sweet potato and garlic stew | Heart and Stroke Foundation, 2022.