Recipe Image
Sweet Potato Black Bean Soup
Photo Credit:
NDSU Extension

Rainbow Stew

Recipe Type

This stew has a variety of colors and flavors!



  • 1 medium onion, finely chopped
  • 1½ teaspoons minced garlic
  • 4 medium sweet potatoes, peeled and chopped OR 2 cans sweet potatoes, drained
  • 1 (15.5-ounce) can black beans, drained and rinsed
  • 6 cups low-sodium vegetable stock
  • 4 bay leaves
  • ½ teaspoon cinnamon
  • 1 teaspoon cumin
  • 2 teaspoons ground coriander
  • Salt to taste


Lightly spray sauce pan with cooking spray. Cook onion and garlic on low heat until softened. Add chopped sweet potatoes and beans; cook for one minute. Add remaining ingredients. Cover and cook for 15 minutes over medium heat or until sweet potatoes soften. Remove and discard bay leaves. Blend remaining ingredients with a blender or whisk until smooth consistency.

Dietary and Nutrition


For people with diabetes, consuming lentils, peas and beans may help with blood glucose management. Compared with some other carbohydrate sources, pulses have a lower glycemic index. Some studies have shown that consuming pulses may result in more stable blood glucose levels after meals.

Learn more
Page Portals

Pulses: The Perfect Food, Healthy to Eat, Healthy to Grow; Peas-Lentils-Chickpeas (FN1508, Reviewed Oct. 2022)

Pulses, which include chickpeas/garbanzo beans, dry peas and lentils, are increasingly being recognized for their role in promoting good health.

Spillin' the Beans: Dry Edible Bean and Snap Bean Recipes, Nutrition Information and Tips (FN1646, Reviewed Feb. 2023)

Beans are one of the most commonly eaten foods around the world because of their versatility, nutritional value and cost effectiveness.

This recipe was analyzed for nutrition using Food Processor SQL Nutrition and Fitness Software and tested in the kitchen.