Cauliflower Sweet Potato Stew

Cauliflower Sweet Potato Stew

Home » Krause Family Recipes » Cauliflower Sweet Potato Stew
Yield: 8 Servings

Cauliflower - Sweet Potato Stew

This recipe is chock-full of vegetables, herbs, and spices that are health-promoting.

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes


  • 1 tbsp olive oil
  • 1/2 cup cashews
  • 1 1/2 tsp cumin seeds
  • 1 tsp brown mustard seeds
  • 1 cup chopped celery
  • 1 tbsp dehydrated onion pieces
  • 1/4 cup freshly grated ginger
  • 1 pint canned tomatoes (can be whole or diced) with juice
  • 1 tsp Thai chili paste (or omit and use a small green chili, seeded, and chopped small)
  • 1 1/2 lb cauliflower florets
  • 1 lb large sweet potato - peel and cut into small chunks about 1 inch
  • 1/4 cup water
  • 1 cup frozen peas
  • 1 tbsp[ chopped fresh cilantro or parsley


  1. Add olive oil to the wok or large skillet over medium high heat. When the oil is hot, add cumin and mustard seeds to the oil and fry for only 30 seconds (do not burn!).
  2. Add the celery (or fresh onions) and cook until just starting to soften (don't overcook if using the celery as it is nice to have it still be a bit crunchy when done)
  3. Take about 3/4 of the grated ginger in your hand and squeeze it hard in your fist over the wok to release the juice into the wok. (do not add that ginger to the pan). Add the remaining grated ginger, which should only be a couple of teaspoons, to the mixture in the pan.
  4. Add the tomatoes and chili paste (or hot pepper), bring to a boil. Cook for ~5 minutes until just starting to reduce. If using whole tomatoes, use a large spoon to break them up slightly (no need to overly smash).
  5. Add sweet potato pieces. Cover and cook until just soft (do not over cook or turn them to mush). Time will vary depending on the size of the chunks. Keep testing them by removing one chunk from the wok and cutting in half to check for tenderness.
  6. When sweet potatoes are starting to soften, add frozen cauliflower pieces. (If using fresh cauliflower florets, add them in step 5).
  7. When cauliflower is heated through, add the peas and cashews, cover and heat just until all is again heated through.
  8. Sprinkle with fresh chopped cilantro or other green fresh herbs.
  9. Serve and enjoy the "wake-up" tastes of this delicious and beautiful dish.


Recipe last updated: November 12th, 2020 at 08:51 am


Variation: Try this recipe with added tofu or tempeh pieces and/or served over brown rice or other whole grain like quinoa for a complete meal. I'm going to do both variations the next time I make this healthy recipe.

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Nutrition Information



Serving Size


Amount Per Serving Calories 195Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 0mgSodium 172mgCarbohydrates 31gFiber 6gSugar 15gProtein 6g

This data was provided and calculated by Nutritionix

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