Fresh Greens & Sweet Potato Stew

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published April 16, 2023

Introducing our Fresh Greens & Sweet Potato Stew, a delightful and nutritious dish that combines the earthy sweetness of sweet potatoes with the hearty wholesomeness of russet potatoes and an array of colorful, fiber-rich vegetables. This filling stew will satisfy you at any time of the year!

This comforting stew is not only perfect for those managing diabetes and chronic illnesses, but it also caters to anyone looking for a delicious, plant-based meal. With a hint of spice from cumin, curry powder, and turmeric, this recipe offers a unique flavor profile that will tantalize your taste buds. The inclusion of nutritional yeast provides a boost of essential nutrients, while the vibrant green peas and Swiss chard ribbons add a burst of freshness, making this stew a must-try for anyone seeking a heartwarming, healthful meal.

Savor the Sweetness: Unearthing the Nutritional Treasures of Sweet Potatoes

Sweet potatoes are a remarkable source of nutrition and offer numerous health benefits to the human body. These vibrant tubers are packed with essential vitamins and minerals, including beta-carotene (which the body converts to vitamin A), vitamin C, manganese, potassium, and dietary fiber. Their high fiber content not only aids in digestion but also helps regulate blood glucose levels by slowing down the absorption of glucose in the bloodstream.

Sweet potatoes have a relatively low glycemic index (GI), which is a measure of how rapidly a food raises blood glucose levels. With a GI of around 50-58 for a boiled sweet potato, they are considered a low to medium glycemic food. 

This characteristic makes them an excellent choice for people with diabetes or those looking to maintain stable blood glucose levels. In terms of glycemic load (GL), which accounts for the serving size of a food, sweet potatoes have a GL of around 12 when boiled, making them a good option for a balanced diet.

The antioxidants in sweet potatoes, such as the aforementioned beta-carotene and vitamin C, help protect the body from oxidative stress and support a healthy immune system. Moreover, the potassium content in sweet potatoes promotes a healthy blood pressure, which is vital for individuals with hypertension or heart disease.

In summary, sweet potatoes are a versatile and nutritious addition to a plant-based diet. Their low to medium GI and GL values make them suitable for people managing diabetes and other chronic illnesses, while their array of essential nutrients and health-promoting properties contribute to overall well-being.

Selecting and Storing Sweet Potatoes

When shopping for sweet potatoes, look for smooth, firm, and evenly shaped tubers. The skin should be free of cracks, bruises, or soft spots. A healthy sweet potato will feel heavy for its size, indicating a dense, moist interior.

Buying Tips:

Purchase sweet potatoes from a reliable source, such as a local farmer's market or a reputable grocery store, to ensure freshness and quality. Opt for organic sweet potatoes whenever possible, as they are grown without harmful pesticides and chemicals.

Storing Your Sweet Treasures:

Sweet potatoes should be stored in a cool, dark, and well-ventilated area, like a pantry or cupboard. Avoid refrigeration, as this can alter their taste and texture. Ideally, store them at temperatures between 55-60°F (13-16°C) to prolong their shelf life. When stored correctly, sweet potatoes can last for up to a month. Make sure to check on them periodically and discard any that show signs of spoilage, such as mold or a strong odor.

By following these simple tips, you'll be well-equipped to choose, buy, and store sweet potatoes, ensuring that you always have fresh and delicious tubers on hand.

Swiss Chard: A Nutritional Powerhouse with a Low Glycemic Impact

Swiss chard is a leafy green vegetable that boasts an impressive array of nutrients and offers numerous health benefits. Packed with essential vitamins and minerals, Swiss chard is an excellent source of vitamins A, C, and K, as well as magnesium, potassium, iron, and dietary fiber. Its high levels of antioxidants, such as beta-carotene, lutein, and zeaxanthin, contribute to cellular protection against oxidative stress and support overall health.

With a low glycemic index (GI) of 15, Swiss chard is an ideal choice for individuals managing diabetes or seeking to maintain stable blood glucose levels. A low GI indicates that the vegetable has a minimal impact on blood glucose, helping to prevent spikes and crashes. 

Furthermore, Swiss chard has a glycemic load (GL) of just 1, which considers both the GI and the serving size of the food. This low GL highlights Swiss chard as a blood glucose-friendly option for a balanced diet.

The high fiber content in Swiss chard not only aids digestion but also helps regulate blood glucose and cholesterol levels. The presence of potassium contributes to maintaining healthy blood pressure, making Swiss chard a valuable addition to the diet for those with hypertension or heart disease.

In summary, Swiss chard is a nutrient-dense, low glycemic vegetable that offers a wealth of health benefits. Incorporating this leafy green into your plant-based meals can provide essential nutrients and antioxidants, while supporting blood glucose management and overall well-being.

Shopping for and Storing Swiss Chard: Tips for Fresh and Flavorful Greens

When shopping for Swiss chard, look for leaves that are vibrant in color, crisp, and free of blemishes or yellowing. The stems should be firm and unblemished, showcasing a bright and vivid hue. Avoid any Swiss chard with wilted leaves or slimy stems, as these are signs of deterioration.

Buying Tips:

To ensure the freshest and most nutritious Swiss chard, buy from a local farmer's market or a reputable grocery store. Choose organic Swiss chard when possible, as it is grown without the use of harmful chemicals and pesticides.

Storing Swiss Chard:

To preserve the freshness and quality of Swiss chard, store it in the refrigerator as soon as you bring it home. Gently wrap the unwashed Swiss chard in a paper towel or a clean, damp cloth to absorb excess moisture. Place the wrapped greens in a perforated plastic bag or a reusable produce bag, and store them in the crisper drawer of your refrigerator. When stored properly, Swiss chard can last up to a week. Before using, wash the leaves and stems thoroughly to remove any dirt or debris.

By following these easy tips, you'll be well-equipped to shop for, buy, and store Swiss chard, ensuring that you always have fresh and nutritious greens on hand for your plant-based culinary creations.

Fresh Greens & Sweet Potato Stew

Beverly Verwey
Servings 4 people
Calories 430 kcal


  • 4 cups water
  • 1 large sweet potato cubed
  • 1 large russet potato cubed
  • 1 tbsp nutritional yeast
  • 3 shallots sliced
  • 2 cloves garlic minced
  • 1 large carrot cubed
  • 1 large parsnip chopped
  • 1 large celery stalk chopped
  • 1/2 tsp ground cumin
  • 1 tsp curry powder
  • 1/4 tsp turmeric
  • 1 tsp dried oregano
  • 1/2 tsp thyme
  • 3/4 cup green peas
  • 4 cups Swiss chard cut into ribbons


  • In a medium-sized pot boil 4 cups of water. Add the cubed russet potato and 1/4 of the sweet potato. Reduce heat and cook until the potatoes are soft. Drain the water but keep the water for use later. Mash the potatoes, mix in nutritional yeast, and set aside.
  • In a large pot saute the shallots and garlic with a small amount of water for approximately 5 minutes or until the shallots are soft.
  • Add the potato water, remaining sweet potatoes, carrots, parsnip, and all the herbs. Bring to a boil and then reduce the heat to low and simmer for 20 minutes or until the vegetables are soft..
  • Once the vegetables are soft, stir in the mashed potatoes and cook for 5 minutes. Let the stew thicken. Add the peas and swiss chard and cook for 5 more minutes or until the chard is wilted and peas are heated through.
  • Serve.


Instead of swiss chard use spinach or collard greens. Add other vegetables if you wish.


Calories: 430kcalCarbohydrates: 75gProtein: 14.5gFat: 1.5gSodium: 313mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.