Soulfood recipe for cold days: Caribbean Sweet Potato Coconut Stew
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With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
Vegetarian, nutrient-rich, and satisfying. The perfect recipe for your autumn kitchen.
A Touch of the Caribbean in Autumn 🍂
Today, it’s not about fasting plans, trackers, or nutrition concepts – it’s about pure enjoyment. Because healthy routines often start with a good recipe. And that’s exactly what we’re sharing with you today: a warming, creamy stew that satisfies and brings a little sunshine to your plate.
When the days get greyer and the light turns softer, a bit of sunshine from within feels especially good. Our Caribbean Sweet Potato Coconut Stew delivers just that – warmth, color, and good vibes in a bowl. With creamy coconut milk, tender sweet potatoes, protein-rich beans, and a hint of spice, it tastes like a tropical getaway but feels like a cozy autumn evening on the sofa.
Ingredients for 2 servings
120 g banana
10 g parsley
15 g red chili pepper
Optional: a pinch of curry powder for a slightly exotic touch
100 ml milk
380 g black beans
100 g onion
4 g garlic clove
300 g sweet potatoes
200 g tomatoes
100 g red bell pepper
180 ml coconut milk
75 g flour
2 g baking powder
Salt & pepper to taste
2 tbsp oil
150 ml water
6 g vegetable stock powder
Here’s how it’s done – Step-by-step guide
1. Prepare the omelettes: Finely chop the parsley leaves and chili pepper (remove the seeds first). Add milk, flour, baking powder, and a pinch of salt. Mix for 30 seconds. Peel the banana, quarter it, add to the batter, and briefly mix again. Set aside.
2. Sauté the vegetables: Finely chop the remaining parsley. Sauté onion, garlic, and sweet potato cubes in a bit of oil for about 5 minutes.
3. Prepare beans & bell pepper: Rinse the beans. Cut the bell pepper into pieces and dice the tomatoes.
4. Cook the stew: Add tomatoes, vegetable stock, salt, and water to the pot and simmer for about 15 minutes. Then add the coconut milk and cook for another 2–4 minutes.
5. Fry the omelettes: Meanwhile, heat a little oil in a pan and fry small banana omelettes for about 5 minutes on each side. Keep warm.
6. Combine everything: Add the beans and bell pepper to the stew, stir well, and season with salt and pepper. Garnish with fresh parsley and serve with the omelettes.
Tip
If you’d like to make the dish a little lighter, use reduced-fat coconut milk or replace the omelettes with roasted chickpeas. This keeps the flavor rich and tropical – but with fewer calories.
Did you know?
With the Fastic app, you get access to thousands of additional recipes! From quick snacks to wholesome meals. Whether you’re looking for vegetarian, high-protein, low-carb, or simply delicious options – our smart filters help you find exactly what fits your day. Each recipe can be added directly to your plan, including calories, nutritional values, and shopping lists. Healthy eating has never been this easy.
In the Fastic app, you can not only browse but also track your meals, adjust your nutrition plan, and even generate an automatic shopping list. Everything in one place – simple, smart, and fast
Enjoy your meal! 😊
With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
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