Sustenance Stew with Sweet Potatoes and Swiss Chard

Soup and StewGluten-FreePaleoVegan

Hearty vegan and gluten-free soup with sweet potatoes, canned tomatoes, Swiss chard, and almond butter. 30-minute cooking time.

Photography Credit: Anson Smart

This month we’re sharing a few recipes from our friend Tess Masters, The Blender Girl! Tess is our go-to gal for fantastic vegan and gluten-free blender recipes. Check out her newest book The Perfect Blend, available now on Amazon.

This soup makes for some crazy-amazing comfort food. Not only is it vegan and gluten-free, but you won’t believe something so quick and easy can taste so amazing.

The clever combo of sweet potatoes, canned tomatoes, Swiss chard, and creamy almond butter results in a righteous ride that will make you weak at the knees.

Cauliflower rice makes this dish low in carbs, but you can also serve this stew with any grain you prefer.

Add the hemp and chia seeds for more protein and anti-inflammatory omega fatty acids, if you like, and top with extra avocado for a more sustaining meal.

Get the book! The Perfect Blend: 100 Blender Recipes to Energize and Revitalize by Tess Masters


Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe

  • Prep time: 20 minutes
  • Cook time: 30 minutes
  • Yield: 6 to 8 servings

Reprinted with permission from The Perfect Blend, copyright 2016 Tess Masters. Published by Ten Speed Press, an imprint of Penguin Random House LLC. (Photography copyright 2016 by Anson Smart)


For the cauliflower rice:

  • 2 medium heads cauliflower, cut into florets (See How to Cut and Core Cauliflower)
  • 1/4 cup (60ml) extra-virgin olive oil
  • 1 teaspoon salt, plus more to taste

For the stew:

  • 1 tablespoon grapeseed oil or extra-virgin olive oil
  • 1 medium yellow onion, roughly chopped
  • 2 teaspoons minced garlic (about 2 cloves)
  • 3 cups (720ml) vegetable broth
  • 2 (14.5-ounce/411g) cans whole tomatoes with their juice
  • 1 1/2 tablespoons minced fresh ginger
  • 1/4 teaspoon red pepper flakes
  • 4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
  • 3 cups (210g) chopped broccoli florets
  • 4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
  • 1/3 cup (43g) roasted almond butter
  • 1/2 cup (14g) loosely packed finely chopped cilantro
  • 1 medium avocado, pitted, peeled, and sliced
  • 1/2 cup (80g) sliced raw almonds

Optional Boosters:

  • 1/4 cup (35g) shelled hemp seeds
  • 1 tablespoon chia seeds (black or white)
  • 1/4 cup (10g) pea greens

Special equipment:


1 Make the cauliflower rice: Preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.

Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.

Transfer the “rice” to the prepared baking sheet and bake for 15 minutes. Stir with a spatula

or wooden spoon and continue to roast for another 15 minutes, until the “rice” begins to brown. Set aside until ready to serve.

2 Make the stew: In a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.

Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir this broth mixture along with the chopped sweet potatoes in with the sautéed onion.

3 Simmer the stew: Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.

4 Finish the stew: Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted.

The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.

3 Serve the stew: To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.

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Tess Masters

Tess Masters is an actor, presenter, cook, and author of The Blender Girl, The Blender Girl Smoothies, The Detox Dynamo Cleanse, and The Perfect Blend, and creator of The Blender Girl Smoothies app. She shares her enthusiasm for healthy living at

More from Tess

17 Comments / Reviews

No ImageSustenance Stew with Sweet Potatoes and Swiss Chard

Did you make it? Rate it!

  1. Cindy Wright-Jones

    This was scrumptious! I was excited to find a meal that had all my garden abundance in one recipe! I didn’t have cauliflower, so I served over Quinoa. Also, sadly my avocado & pea greens were too far gone to use. The flavorful sweet potatoes melted in my mouth with the broth- which is tastier as a sum than the parts suggest they would be.


  2. Linda

    Approximately how much ‘rice’ does 2 heads of cauliflower make? I have a couple of very large heads and was wondering if 1 would suffice.

    Show Replies (1)
  3. Deanne

    I made the Sustenance stew last night for myself and two family members. We all thought it was delicious. I used bagged cauliflower rice that I found at our local Publix grocery. The dish came together easy enough despite all the chopping. I always feel confident trying new recipes on friends when I use the Simply Recipe site.


  4. Eleanore

    We made this for the first time and it was delicious. Company worthy for vegetarians and carnivores. As noted previously in the comments, we will add more ginger next time. We did not have swiss chard but used red chard (same thing?). Any way to know the nutritional value of this recipe? Thanks, Simply Recipes, for another great recipe!


    Show Replies (1)
  5. Walter Underwood

    Made this tonight. It’s a keeper, but a few notes.

    1. This takes longer than 30 minutes. Maybe longer than an hour if you whack up all the veg before starting, like I did. That makes a more relaxed cooking sequence.

    2. Do not discard the chard stems. Whack them up like celery and sauté with the onions. Yum.

    3. I used more ginger, maybe twice as much. It was good.

    4. We used brown rice instead of making the cauliflower “rice”. I’ll take the time to make that some other evening. Or weekend.

    5. I found a perfectly ripe avocado, but just couldn’t taste it on top of the stew. I’ll probably skip that next time.

    6. I used chicken stock because we’re not vegetarian and because vegetable stock is just not stock.

    7. I don’t know what kind of blender they have, but ours doesn’t hold two cans of tomatoes and three cups of stock. I bought diced tomatoes instead of whole and blended one can with one cup of stock and the ginger and red pepper. The other can of diced tomatoes and the rest of the stock went straight into the pot.

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