Shrimp and Sweet Potato Stew Recipe
Introduction
If you’re craving a comforting yet nutritious meal that’s bursting with flavor, look no further than this Shrimp and Sweet Potato Stew. It’s a perfect dish for when you need something cozy on a chilly evening but still want to keep it light and healthy. The hearty sweet potatoes and succulent shrimp are simmered in a rich, savory broth, creating a satisfying stew that hits all the right notes.
This recipe is packed with nutrient-rich ingredients, and it comes together quickly, making it ideal for a weeknight dinner. It’s easy to customize with your favorite spices and veggies, and the best part? It’s so flavorful you won’t believe it’s as healthy as it is! Let’s dive into why this dish is so amazing.
Why You’ll Love This Recipe
- Comforting and Hearty: The sweet potatoes and shrimp are the perfect combo for a satisfying meal, and the broth ties everything together with rich, savory flavors.
- Quick and Easy: With just a handful of ingredients and simple steps, this stew is a breeze to make. It’s perfect for a busy weeknight or a lazy weekend.
- Nutritious: Sweet potatoes are packed with fiber, vitamins, and antioxidants, while shrimp provides lean protein and essential omega-3 fatty acids.
- Customizable: You can easily adjust the seasoning, swap in your favorite vegetables, or add a creamy element to make it your own.
Ingredients Breakdown
- Shrimp
Shrimp is the star of this stew. It cooks quickly, providing a satisfying protein that pairs perfectly with the tender sweet potatoes. Shrimp is low in fat but high in protein, making it a great option for a light yet filling dish. If you’re using frozen shrimp, be sure to thaw them before cooking for best results. For a more sustainable choice, opt for wild-caught shrimp. - Sweet Potatoes
Sweet potatoes bring a lovely sweetness and heartiness to the stew. They’re rich in fiber, vitamins A and C, and antioxidants like beta-carotene. The sweet, starchy flavor of sweet potatoes balances the savory broth and shrimp beautifully. Cut them into bite-sized cubes to help them cook evenly. - Onion and Garlic
These two aromatics are essential for building the foundation of flavor in the stew. Onions bring sweetness and depth, while garlic adds a savory, aromatic note. Sautéing them at the start releases their natural sweetness and enhances the overall flavor of the broth. - Tomatoes
Tomatoes add a touch of acidity to balance the richness of the broth and the sweetness of the potatoes. You can use canned diced tomatoes or fresh tomatoes, depending on what you have on hand. The tomatoes also help to thicken the broth, creating a more satisfying texture. - Broth (Chicken or Vegetable)
Broth is the base of the stew, and it’s what infuses the sweet potatoes and shrimp with flavor. Chicken broth adds a savory depth, but if you’re looking for a vegetarian option, vegetable broth works just as well. For extra richness, you can use low-sodium broth to control the salt content. - Spices and Seasonings
The key spices for this dish are paprika, thyme, salt, and pepper. Paprika adds a subtle smokiness, while thyme contributes an earthy, aromatic flavor. You can adjust the seasoning to suit your taste—feel free to add a pinch of cayenne pepper for heat or a splash of lemon juice for brightness. - Fresh Herbs (Optional)
Fresh parsley or cilantro can be sprinkled on top of the stew just before serving. These herbs add a fresh, bright note that complements the richness of the stew. If you don’t have fresh herbs, dried herbs can also work, though fresh ones add a more vibrant flavor.
Step-by-Step Instructions
- Sauté the Aromatics
In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sautéing for about 3-4 minutes until softened and fragrant. This step is crucial for developing the base flavor of your stew. - Cook the Sweet Potatoes
Add the diced sweet potatoes to the pot and sauté for 2-3 minutes. This will help them absorb the flavors from the onion and garlic. Stir occasionally to prevent them from sticking to the bottom of the pot. - Add the Tomatoes and Broth
Next, add the diced tomatoes (with juices) to the pot, followed by the chicken or vegetable broth. Stir everything together and bring the mixture to a simmer. Reduce the heat to medium-low and let it simmer for 15-20 minutes, or until the sweet potatoes are tender but not mushy. - Season the Stew
Once the sweet potatoes are cooked, add the paprika, thyme, salt, and pepper. Stir well to combine. Taste the stew and adjust the seasoning as needed. If you want a bit of spice, feel free to add a pinch of cayenne pepper or red pepper flakes. - Add the Shrimp
Gently add the shrimp to the pot, stirring them into the stew. Simmer for an additional 5-7 minutes, or until the shrimp turn pink and opaque. Be careful not to overcook the shrimp, as they can become tough if cooked for too long. - Finish with Fresh Herbs
Once the shrimp is cooked, remove the pot from the heat. Stir in freshly chopped parsley or cilantro for a burst of fresh flavor. - Serve
Ladle the stew into bowls and serve hot. You can serve it with a side of crusty bread or over a bed of rice for a heartier meal.
Tips and Variations
- For a Creamier Stew: Add a splash of coconut milk or heavy cream towards the end of cooking for a creamy texture.
- For Extra Flavor: Squeeze a little lemon juice over the stew before serving to brighten the flavors.
- Swap the Shrimp: If you don’t have shrimp, you can use chicken breast or thighs, cubed, or even a firm white fish like cod or halibut.
- Add More Veggies: Feel free to add additional vegetables such as carrots, celery, or bell peppers for extra nutrition and color.
- Gluten-Free: This recipe is naturally gluten-free, but if you serve it with bread, make sure to choose a gluten-free option if needed.
- Make It Spicy: Add chopped jalapeños, hot sauce, or cayenne pepper for a spicy kick.
Serving Suggestions
- Sides: Pair the stew with a slice of toasted sourdough bread, a green salad with a light vinaigrette, or a side of steamed rice to soak up the delicious broth.
- Garnishes: Top with extra fresh herbs like parsley, a dollop of sour cream, or a sprinkle of grated cheese for added richness.
- Drinks: Serve with a chilled glass of white wine like Sauvignon Blanc, or a refreshing iced tea for a well-rounded meal.
Storage and Reheating Instructions
- Fridge: Leftover stew can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will develop even further as it sits.
- Freezer: This stew freezes well for up to 2 months. Let it cool completely before transferring to freezer-safe containers.
- Reheating: To reheat, simply warm the stew in a pot over low heat, adding a bit of extra broth or water if it has thickened. You can also reheat individual servings in the microwave for 2-3 minutes.
Recipe Notes
- Can Be Prepped Ahead of Time: You can chop the vegetables and prepare the broth and seasonings in advance, making the cooking process even faster.
- Best with Fresh Shrimp: For the best texture and flavor, use fresh or properly thawed shrimp. Avoid overcooking, as shrimp can become rubbery.
- Use a Dutch Oven: If you have one, a Dutch oven is perfect for simmering this stew as it retains heat evenly.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 290 kcal |
| Fat | 10 g |
| Saturated Fat | 2 g |
| Carbohydrates | 28 g |
| Sugar | 7 g |
| Fiber | 5 g |
| Protein | 22 g |
| Sodium | 750 mg |
| Cholesterol | 145 mg |
| Calcium | 70 mg |
| Iron | 3 mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
Recipe Card Summary
- Course: Main Course
- Cuisine: American
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Ingredients
- 1 lb shrimp, peeled and deveined
- 2 medium sweet potatoes, peeled and diced
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 4 cups chicken or vegetable broth
- 1 tsp paprika
- 1 tsp thyme
- Salt and pepper to taste
- 2 tbsp fresh parsley or cilantro, chopped
Instructions
- Sauté the onion and garlic in a pot with olive oil.
- Add diced sweet potatoes and cook for 2-3 minutes.
- Add tomatoes and broth, bring to a simmer. Cook until sweet potatoes are tender.
- Season with paprika, thyme, salt, and pepper.
- Add shrimp and cook until pink, about 5-7 minutes.
- Stir in fresh herbs and serve.
Notes
- Can be prepped ahead of time.
- Best with freshly cooked shrimp.
Health Benefits
- Shrimp: High in protein and low in fat, shrimp provides essential omega-3 fatty acids, which support heart health.
- Sweet Potatoes: A great source of beta-carotene, fiber, and vitamins A and C, sweet potatoes help boost immunity and promote healthy vision.
- Tomatoes: Rich in antioxidants, tomatoes can help reduce inflammation and support heart health.
FAQs
- Can I use frozen shrimp for this recipe?
Yes, just be sure to thaw and drain the shrimp before using them in the stew. - Can I make this stew in a slow cooker?
Yes, you can prep the ingredients and cook it on low for 6-7 hours or high for 3-4 hours. - Can I add other vegetables?
Yes, feel free to add carrots, celery, or bell peppers for more flavor and nutrients. - Can I make this recipe without tomatoes?
Yes, if you prefer, you can omit the tomatoes and use extra broth or a splash of coconut milk for a creamier texture. - How can I make this stew spicier?
Add chopped jalapeños, cayenne pepper, or hot sauce to the stew for a spicy kick. - How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.
Final Thoughts
This Shrimp and Sweet Potato Stew is the perfect combination of comfort and nutrition, making it ideal for any occasion. Whether you’re serving it for a cozy dinner or meal prepping for the week ahead, this dish is sure to satisfy. Let me know how it turns out for you in the comments below!
