Sustenance Stew with Sweet Potatoes and Swiss Chard

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

Sustenance Stew
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

Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Servings 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)

Special equipment: Blender


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 garlic, minced (about 2 cloves)

  • 3 cups (720ml) vegetable stock

  • 2 (14.5-ounce/411g) cans whole tomatoes with their juice

  • 1 1/2 tablespoons fresh ginger, minced

  • 1/4 teaspoon red pepper flakes

  • 4 cups (570g) orange-flesh sweet potatoes, peeled and roughly diced

  • 3 cups (210g) broccoli florets, chopped

  • 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 cilantro, finely chopped

  • 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

  • Food processor


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

  5. 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.

Nutrition Facts (per serving)
402 Calories
25g Fat
41g Carbs
11g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 6 to 8
Amount per serving
Calories 402
% Daily Value*
Total Fat 25g 32%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 670mg 29%
Total Carbohydrate 41g 15%
Dietary Fiber 14g 50%
Total Sugars 13g
Protein 11g
Vitamin C 116mg 578%
Calcium 155mg 12%
Iron 3mg 16%
Potassium 1339mg 28%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.