Meatless Monday: Sweet Potato Caramelized Onion Stew

Warm up this winter with this savory and hearty meal.

Posted: 11/14/2011 09:45 AM EST
Filed Under Meatless Monday

Meatless Monday,Sweet Potato Caramelized Onion Stew

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.


Enter Meatless Monday. This week's recipe is Sweet Potato Caramelized Onion Stew. "Pumpkins are roasted sweet, potatoes are steamed tender and onions are caramelized in this hearty stew with flavors both sweet and savory," writes the Meatless Monday website. They add, "Curry powder and chili powder give this supper a kick, while fresh thyme lends its herbal undertone."


Sweet Potato Caramelized Onion Stew


Serves 8


2 pie pumpkins, halved and seeded


3 sweet potatoes, cut into 1 inch cubes


5 red potatoes, cut into 1 inch cubes


32 ounces low sodium vegetable stock


1 teaspoon salt


2 teaspoons curry powder


2 teaspoons chili powder


1 tablespoon canola oil, for preparing the onions


1 red onion, sliced


1 yellow onion, sliced


3 cloves garlic, minced


1 tablespoon fresh thyme


Preheat an oven to 350 degrees. Place the pumpkin halves, cut side down, onto a cookie sheet and bake for about 1 hour and 15 minutes, or until the pumpkin becomes tender when pierced with a fork. Set aside to cool.


Fill a saucepan with 1 inch of water and place it over medium heat. Add the cubed potatoes, cover and steam for about 25 minutes, or until the potatoes become tender. Transfer to a large mixing bowl and set aside.


When the roasted pumpkin has cooled, scoop out its flesh and add it to the mixing bowl with the potatoes. Season the potatoes and pumpkin with the vegetable stock, salt, curry and chili powder. Transfer to a pot and cook over medium heat while you prepare the onions.


Place the oil in a frying pan over medium heat. Add the onions and cook for about 10 minutes, or until the onions are well done and translucent. Add the caramelized onions to the stew on the stove. Season everything with the garlic and fresh thyme, taking care to stir to ensure the ingredients are evenly distributed.


Add the onions to the simmering potato mixture. Stir, turn heat down to medium low and let simmer for about 20 minutes, or until the flavors have melded. Taste and adjust seasoning if desired. Divide into eight portions and enjoy!


Nutrition info: 294 calories, 2.4 g total fat, 0 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 365 mg sodium, 68 g total carbs, 10 g dietary fiber, 7 g protein and 13 g sugar.


This recipe comes to us from GF Celebration!

(Photo: Courtesy