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Delicious Sweet Potatoes and Red Kidney Beans Fricassee

Sweet Potatoes and Red Beans

This hearty and flavorful fricassee is a perfect dish for a cozy winter night. It’s packed with protein and fiber from the red kidney beans, and the sweet potatoes add a touch of sweetness and creaminess. The dish is also very versatile – you can add in your favorite vegetables or spices to make it your own.

Focus on flavor and ease:

Forget holiday meal monotony! This Sweet Potato & Red Kidney Bean Fricassee is a flavor explosion in minutes. Sweet potatoes and red beans become best friends in this simple recipe, perfect for sides or quick meals. Trust me, even your pickiest eaters will be amazed. So skip the stress and savor something new this holiday season!

Fresh Organic Orange Sweet Potato-caribbeangreenliving.com
Photo Credit – Pixabay

Is it a holiday dish?

A sweet potato dish is a must during the holidays. I find myself sometimes cooking or baking sweet potatoes or yams, as some people may call it, anytime throughout the year, not because I like sweet potatoes but because of the health benefits.

Sweet Potatoes and Red Beans.jpg
Sweet Potatoes and Red Beans.jpg

It’s good to know the benefits of sweet potatoes.

Some amazing articles on the web will explain these benefits. But let me share this great tip with you. Ground cumin and ground fennel are best friends with sweet potatoes. No kidding! Try it, and you will see. Don’t forget to research the benefits of both yams and beans.

Notes and Tips:

  • For a thicker fricassee, mash some of the sweet potatoes in the pot before serving.
  • You can also add other vegetables to this dish, such as carrots, celery, or corn.
  • If you don’t have vegetable broth, you can use chicken broth or water.
  • This fricassee is also delicious and served over white rice, quinoa, or salad.

I hope you enjoy this delicious and easy recipe!

Sweet Potatoes and Red Beans

Additional tips:

  • If you’re short on time, you can use pre-cubed sweet potatoes.
  • This fricassee can also be made in a slow cooker. Simply combine all of the ingredients in the slow cooker and cook on low for 6-8 hours.
  • Leftovers can be stored in the refrigerator for up to 3 days.

Can you use dried beans instead of canned beans?

Yes, you can definitely use dried red kidney beans in the Sweet Potato and Red Kidney Bean Fricassee recipe! In fact, using dried beans offers some advantages:

  1. Cost-effective: Dried beans are much cheaper than canned beans, making this dish even more budget-friendly.
  2. Control over texture: Soaking and cooking dried beans allows you to control the texture, making them softer or firmer.
  3. Fresher flavor: Dried beans can often have a fresher, less metallic taste than canned beans.

However, using dried beans requires an extra step:

  1. Soaking: You’ll need to soak the dried beans for at least 8 hours or overnight before cooking. This helps to soften them and make them easier to digest.
  2. Cooking: After soaking, rinse the beans and then cook them in boiling water for about 45 minutes, or until tender. You can also cook them in a slow cooker or pressure cooker for even easier preparation.

Once your dried beans are cooked, you can follow the same recipe as canned beans in the fricassee. Just be sure to adjust the cooking time slightly if needed, depending on the texture of your beans.

Here are some additional tips for using dried red kidney beans in the fricassee:

  • If you’re short on time, you can use a quick-soaking method for the beans. Simply bring the beans to a boil in a pot of water, then remove from heat and let them sit for 1 hour. Drain and rinse before using.
  • To add extra flavor to your beans, you can try soaking them in broth or water with a bay leaf, garlic clove, or onion.
  • If you find the beans are a bit too firm after cooking, you can mash some of them in the pot to thicken the fricassee.

With a little creativity, you can easily make this fricassee your own. So get cooking and enjoy!

Sweet Potatoes and Red Beans

I would also like to add that this dish is a great way to get your daily dose of vegetables. Sweet potatoes are an excellent source of vitamin A, while red kidney beans are a good source of protein, fiber, and iron. This dish is also relatively low in calories and fat, so it’s a healthy option for people watching their weight.

The recipe is easy enough to prepare. Boil the potatoes, slowly pan-fry them in spices, and add the beans, and it’s done. You have an exceptional dish with two healthy main ingredients. Happy cooking!

Enjoy!

Sweet Potatoes and Red Beans

Sweet Potatoes and Red Kidney Beans Fricasee

Sweet Potatoes and Red Kidney Beans Fricassee – made with wonderful spices. Use ground fennel or ground cumin.
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Side Dishes
Cuisine Caribbean
Calories 1112 kcal

Ingredients
  

  • 4 large sweet potatoes yam
  • 1 teaspoon sea salt or kosher salt
  • 2 tablespoons olive oil
  • 2 garlic cloves minced
  • 1 large onion roughly chopped
  • 1 – 15.5 oz red kidney beans drained and rinsed
  • 1 tablespoon ground cumin or ground fennel
  • 2 tablespoons fresh lemon/lime juice
  • ½ teaspoon lemon or lime zest
  • 2 tablespoons parsley chopped
  • Salt and pepper to taste

Instructions
 

  • Wash sweet potatoes, remove skin and cut into 2-inch cubes. Add sweet potatoes and salt into a pan and add cold water until fully covered. Bring to a boil and let the potatoes cook but still firm. Immediately remove from boiling water to avoid overcooking and set aside.
  • In a large saucepan, add oil, garlic, and onion. Let cook while stirring for about 1– 2 minutes. Add sweet potatoes and let pan-fry for about 3 – 5 minutes. Add drained and rinsed red kidney beans, ground cumin or ground fennel, lemon/lime zest, and parsley and stir to incorporate. Let mixture cook for about 3-4 minutes on low to medium heat. Season with salt and pepper. Remove from heat and serve warm.

Nutrition

Serving: 1gramsCalories: 1112kcalCarbohydrates: 200gProtein: 17gFat: 30gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 21gSodium: 2846mgPotassium: 3423mgFiber: 30gSugar: 43gVitamin A: 129019IUVitamin C: 53mgCalcium: 382mgIron: 11mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword beans recipes, sweet potatoes, sweet potatoes recipes
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

Originally published on November 18, 2014. Revised and updated.

2 Comments

  1. I was looking for a new way to make sweet potatoes and came across this recipe. I did change it a little, out of necessity, not having all the ingredients, but I plan to make it again very soon and have everything on hand that’s required to make it.

    However, having said that, I’ll tell you how I made it, and it came out just wonderful! I had sweet potatoes, dark red canned kidney beans, yellow onion, cumin, and garlic cloves, but no lemon/lime juice or zest, and no parsley. I had to leave the parsley out, but I happened to have some frozen lime bars, made with real juice and real sugar, no corn syrup, and all the other ingredients were good, so I took a frozen lime bar and shaved it into a bowl and thawed it, then mixed it in with all the ingredients and it tasted really good. My partner, while not a picky eater, is also not an adventurous eater, and he was surprised at how much he liked it, and I was too! However, I want to try it the way it is meant to be made and see how it tastes that way. One thing for sure, is that I will make it using a frozen lime bar again also!

    1. Thanks for sharing your opinion. I like the way you made the recipe work for you. Sometimes when an idea is presented, knowing the taste and flavor of certain ingredient, adding or substituting can make cooking easier. Thanks for sharing.

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