Hearty, healthy, and filled with delicious southwestern flavor, this slow cooker black bean, quinoa and sweet potato stew is so easy to prep! Works great as a weeknight dinner, and can be meal prepped in multiple ways.
The slow cooker is such a great appliance for cooking soups and stews. From slow cooker Tuscan chicken stew to roasted red pepper chili, letting it simmer while you go about your day makes dinner hands off and easy to serve up.
When cooking soups and stews in the slow cooker, I love looking for ones that do not require a sauté step. This means that it is so easy to measure your ingredients into the slow cooker, stir it up, and set it to cook!
With the perfect blend of chili powder and cumin, subtle sweetness from the sweet potatoes and corn, acid from the tomatoes, and bulk from the corn and black beans, it is hearty, healthy, and full of delicious Southwestern flavor.
Reasons you'll ♡ this recipe
- no sautéing means it's easy to prep
- you can cook it in the slow cooker or the Instant Pot
- you can meal prep it in 2 different ways
Recipe video
Watch the video below to see exactly how I prepped this recipe. It’s so easy! You can find more of my recipe videos on my YouTube channel!
Ingredient notes
- sweet potatoes- for this recipe, you'll need 4 cups of sweet potato cubes. This is approximately 1 medium sweet potato or two small sweet potatoes. You are welcome to peel them, or to leave the skin on.
- black beans- use cooked, canned black beans, or cook your own in the Instant Pot!
- quinoa- we've used white quinoa in this recipe, but any type should work fine
- stock- use vegetable or chicken stock; the stew can end up thicker for some people than others, and this may depend on the type of quinoa. Feel free to add extra stock to thin out the stew as you'd like.
Step by step directions
Assemble- In the base of a 5 or 6 quart slow cooker, stir together the sweet potato cubes, corn, black beans, tomatoes, red onion, salt, cumin, chili powder, stock and quinoa.
Cook on low- Place the lid on the slow cooker, then program it on low heat for 6 hours.
Add lime juice- Just before serving your stew, stir in 2 tablespoons of lime juice, and taste to determine if added salt should be added. Adding an acidic ingredient at the end of a long slow cooker cook time is one of my favorite tricks; in this case, the lime juice helps wake up and brighten all the flavors in the stew.
FAQ
When using the slow cooker, I like to use the low setting whenever possible. The reason for this is that some slow cookers cook quite hot, and on high, they can vigorously boil and overcook the ingredients.
With that being said, you can try cooking on high heat for 4-5 hours; check to ensure the sweet potatoes and onions are softened and quinoa is cooked through.
Yes, this recipe works well cooked in the Instant Pot. Here are a few tips for Instant Pot success:
-reduce the quinoa to ½ cup
-cook for 8 minutes at high pressure
-allow for a 10 minute natural pressure release
-a 6 quart Instant Pot was quite full; it might be better cooked in an 8 quart
Yes, you can freeze it before or after cooking. See "meal prep + storage" for specific directions.
Some ideas include: shredded cheese, yogurt or coconut yogurt, tortilla chips or strips, cilantro or green onions, avocado, bread or crackers.
Serving size + equipment
This recipe should be cooked in a larger slow cooker- 5 or 6 quarts. If you are looking to cut the recipe in half, you'll need to cook in a 2.5 or smaller slow cooker.
- my favorite 6 quart slow cooker
- cook a half batch in this 2.5 quart slow cooker
- here are the 6 quart Instant Pot and 8 quart Instant Pot models that I own
Meal prep + storage
This is a great recipe for meal prep. Here are tips for safely storing and heating this stew:
Cook ahead
After cooking the stew through according to the recipe card directions, allow it to cool completely.
- fridge- portion out into meal prep containers or store in one larger container. Store in the fridge for up to 4 days.
- freezer- portion out into glass or plastic freezer jars. Leave ¼ of the jar empty to account for expansion, and leave lids off until fully frozen. Freeze for up to 3 months.
- thaw- overnight in the fridge, or immerse the jar in cold water for a few hours.
- reheat- heat individual portions in the microwave; heat larger portions over medium heat in a pot on the stove until steaming hot.
Crockpot freezer meal
A crock pot freezer meal is assembled ahead and frozen before cooking. This way, when it’s time to cook, you simply dump the ingredients into the slow cooker and skip any measuring. This is a great recipe to prepare for someone who is expecting a baby.
Here’s how you can turn this recipe into a freezer meal:
- Assemble all ingredients (except for the quinoa) in a gallon-sized freezer bag, reusable silicone bag, or meal prep container.
- Squeeze out as much air as possible.
- Freeze flat for up to 3 months.
- Thaw completely, dump into the slow cooker, stir in the quinoa, and cook.
Find my favorite freezer containers here!
More healthy crock pot meals
- Slow Cooker Smoky Turkey Chili
- Slow Cooker Cilantro Lime Chicken
- Slow Cooker Spanish Chicken Stew
- Thai Slow Cooker Chicken and Wild Rice Soup
- Spicy Slow Cooker Chickpea Chili
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Slow Cooker Sweet Potato Quinoa Stew
Ingredients
- 4 cups sweet potatoes cut into 1 inch cubes; see note 1
- 11 oz can of corn 341 mL; drained
- 19 oz can black beans 540 mL; drained and rinsed
- 19 oz can diced tomatoes 540mL; including juices
- 1 cup red onion diced
- 1 teaspoon salt
- 2 tablespoons cumin
- 1 tablespoon chili powder
- 4-5 cups stock vegetable or chicken
- ⅔ cup quinoa uncooked
After Cooking
- 2 tablespoons lime juice
- additional salt start with ¼ teaspoon
Instructions
- Place all ingredients into the insert of a 5 or 6 quart slow cooker. This makes a big batch and your slow cooker will be quite full.
- Cook on low for 6 hours.
- Add the lime juice and additional salt if necessary. Serve with bread, cheese or yogurt.
Tips:
- fridge- portion out into meal prep containers or store in one larger container. Store in the fridge for up to 4 days.
- freezer- portion out into glass or plastic freezer jars. Leave ¼ of the jar empty to account for expansion, and leave lids off until fully frozen. Freeze for up to 3 months.
- Heat individual portions in the microwave until steaming hot.
- Heat larger portions on the stove over medium heat. Stir occasionally for 15-20 minutes, or until warmed through.
- Assemble all ingredients (except for the quinoa) in a gallon-sized freezer bag, reusable silicone bag, or meal prep container.
- Squeeze out as much air as possible.
- Freeze flat for up to 3 months.
- Thaw completely, dump into the slow cooker, stir in the quinoa, and cook.
- shredded cheese
- yogurt or coconut yogurt
- tortilla chips or strips
- cilantro or green onions
- avocado
- bread or crackers
Video
Nutrition Information
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Melody says
Made this for the freezer prep dinner challenge. Each week I cook for my grown kids/grandkids including a GF-vegan, a registered meat-and-potatoes man, and a picky tween-ager! This stew was perfect - not too spicy for my granddaughter, hearty and nutritionally balanced for my vegan (she will add another can of beans when she makes this), and I served meat on the side for my carnivores! Was planning on left-overs, but there were barely enough for one lunch portion!
Denise says
Hurray! So happy to hear you all enjoyed this, Melody! Thanks so much for taking the time to leave a review <3
Melinda says
Hearty and packed with veggies, we loved this! It was a little runny (perhaps because we slow cooked in an InstantPot with the lid on just vented) but that made it perfect for crusty buns to soak in. Sweet potatoes aren't my favourite but this tasted like Grandma's tomato vegetable soup.
Denise says
Hi Melinda! So happy you enjoyed this recipe. Thank you for taking time out of your day to leave a review.
Cas says
Really tasty! What could I do to keep the flavor, but make it less spicy? My family has to be careful with spicy food. Is there a substitution for the chili powder that you recommend? Thanks!
Denise says
Hi Cas, it could the the type of chili powder you used, as it wasn't spicy at all for me. I use a paprika-based chili powder. Here's a recipe you could make on your own, leaving out the cayenne to make it non-spicy.
Kathy says
What kind of stock do you recommend? Vegetable, chicken, beef?
Denise says
Chicken or vegetable broth both work great in this one!
Simone says
Very, very good, and very quick to make.
I made it in my Instant Pot and used kidney beans (canned black beans are hard to come by here).
Also I always use my own spice mix and even though it came out rather spicy, our three year old liked it!
Denise says
So happy you enjoyed, Simone! Thanks so much for taking the time to leave a review <3
Rachel says
Substitute for lime juice?
Denise says
Lemon or just leave it out 🙂
Sara says
I really wish freezer meals would show people using resuable freezer containers rather than disposable bags. What a waste, how bad for the environment.
Denise says
Hi Sara, if you look at my newer content you will see that I often show reusable silicone bags. They didn't even exist when this post was published. I care very much about reducing my plastic waste in the kitchen and have written several posts on it. The way to get people to care about this is not by being negative but by encouraging others to seek alternatives. https://sweetpeasandsaffron.com/category/eco-friendly/
Cliff White says
This recipe looks great, but I have a sensitivity to tomatoes (something with the acidity). Any suggestions for substitutes? Or just leave it out? Maybe add a little extra stock to compensate?
Denise says
Hi Cliff, sorry I'm really not sure what you could swap it with. Leaving it out would probably really change the flavor. Let me know how it goes if you try it without the tomatoes!
Kelly says
Looks amazing! Any substitute for black beans? I have lentils on hand if that will work?
Denise says
Hi Kelly! Cooked lentils should work fine 🙂
Jenna says
I absolutely love this recipe so thank you! I'm a little bit short for time today and love the crockpot idea. Would you recommend four jennhours on high?
Denise says
Hi Jenna! So sorry I'm behind on responding to comments. I have never cooked this on high but I bet it would work just fine. Maybe 4 hours on high?
Jenna says
Yes, I tried it and it was perfect!
Thank you!!
Jenny says
Hi Denise!
Excited to make this! How would you alter cook times /settings if using an instant pot?
Thanks in advance, I love your recipes!!
Jenny
Denise says
Hi Jenny! I have actually made this in the IP, I did reduce the quinoa to 1/2 cup and I think I cooked for 8 minutes.
Tracy Thrower Conyers says
I was hoping for IP instructions! Thank you!
Denise says
I have made this in the IP, I reduced the quinoa to 1/2 cup and cooked I think 8 min with 10 min natural pressure release. The 6 quart was quite full so it might be better cooked in an 8 quart IP. Hope you enjoy!
Jodi says
I’m a Louisiana girl and need more spice. Should i just add more cumin and chili and cayenne or taco seasoning packet?
Jodi says
It was great texture and 5 hours was plenty of cool time. But my sweet potato was the kind cubed in th bag partially cooked.
Denise says
Hi Jodi! If you want more spice, you could add some cayenne or hot sauce. If you want more seasoning then definitely more of the cumin and chili powder would be good. 🙂
LC says
Hi Denise - could I substitute butternut squash for the sweet potatoes? Thank you!
Denise says
Hi LC! Absolutely, I think it would still have the same cook time. Hope you enjoy!
Teresa says
I can't get tinned black beans, so. Or ally cook a big batch in the slow cooker ahead. Should I add cooked or raw beans to this recipe?
Denise says
Hi Teresa! I haven't tried this recipe with raw beans and I'm not sure about the liquid ratios etc...so I'd recommend starting with cooked beans.
Laura says
Can I get the Nutrition Content?
Denise says
I've just updated the recipe card! 294 calories for 1/8 of the batch 🙂
Karen says
This is absolutely delicious ... I am not a fan of onions or spices so I left most out very tasty and will certainly make this again
Denise says
Glad you enjoyed it, Karen!
Rebecca Campbell says
Any nutrition information?
Julie says
Hi what flavour stock do you use
Thanks
Julie x
Denise says
Hi Julie I use chicken or vegetable stock.
Denise says
test 2
Denise says
test
Rosa says
hi! i would like to make this recipe, but i dont have a slow cooker. Is it possible to make this recipe in a saucepan or something?
Denise says
Hi Rosa! I'd sautee the onions in some olive oil, then add the rest of the ingredients and simmer for 20-30 min until everything is cooked through. Hope you enjoy it!
Maria Golding says
What could replace the salt with. This recipe sounds great but need it to be salt free.
Denise says
Hi Maria, unfortunately I don't think there is any substitute for salt...it might be a little bland without it.