Red Bean and Sweet Potato Hash Recipe (2024)

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Red Bean and Sweet Potato Hash Recipe (1)

Main Dish / Side Dish / Vegetarian / Vegan

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Kathy Freston loves simple food (she’s very Blue Zones that way) so she shared one of her favorite dishes from her new bookThe Book of Veganish – aRed Bean and Sweet Potato Hash recipe!
Red beans and sweet potatoes is an irresistible combo of fun flavor and serious nutrient goodness—and a great way to use up a leftover sweet potato if you have one hanging out in your fridge. You can also substitute any other kind of potato (raw or baked) to use up what’s already in your kitchen—or what your potato-loving taste buds might prefer.

Yield: Serves 4

Ingredients

1 tablespoon extra-virgin olive oil
1 medium onion chopped
2 garlic cloves very finely chopped
1 large sweet potato (8 ounces), cooked (see Chef’s Tip), peeled, and diced
1⁄2 teaspoon dried thyme
1⁄2 teaspoon dried oregano
Salt
ground black pepper
1 (15-ounce) can dark red kidney beans, drained and rinsed

Directions

1. Heat the oil in a large skillet over medium-high heat. Add the onion and cook until softened, about 5 minutes. Add the garlic and cook for 1 minute longer, then stir in the sweet potato, thyme, oregano, and salt and pepper to taste.
2. Place the beans in a bowl and mash them with a fork or potato ricer. Add the mashed beans to the skillet and stir to combine with the onion mixture. Cook, turning frequently, then pressing the spatula down on the mixture, until the bottom is lightly crisped and browned when turned, about 10 minutes. Serve hot.
CHEF’S TIP: For this recipe, the sweet potato should be tender but still firm enough to dice.

To bake sweet potatoes: Preheat the oven to 400°F. Pierce the sweet potatoes with a fork in three places. Wrap each sweet potato in foil and bake for 45 minutes to 1 hour (depending on the size of the potatoes) or until tender.

To microwave sweet potatoes: If you don’t have a cooked sweet potato (or the 45 minutes to an hour it takes to bake one), you can microwave one in minutes: Pierce the sweet potato with a fork in three places. Place the potato on a microwaveable plate and microwave on high for 5 minutes, rotating halfway through. You may need to microwave it a minute or two longer, depending on the size of the potato, until it is tender.

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Red Bean and Sweet Potato Hash Recipe (12)

From The Book of Veganish by Kathy Freston.

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Red Bean and Sweet Potato Hash Recipe (2024)

FAQs

How to roast a sweet potato Serious Eats? ›

Spread sweet potatoes on 2 rimmed baking sheets and roast until bottom side is browned, about 30 minutes. Carefully flip potatoes with thin offset spatula and roast until second side is browned and potatoes are tender, about 20 minutes longer. Transfer to a large bowl.

Why scrub sweet potatoes? ›

Scrub before peeling to remove any dirt or bacteria on the skin. Completely dry potatoes before peeling.

Why do you soak sweet potatoes before roasting? ›

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

Why are my roasted sweet potatoes not crispy? ›

I've found that sweet potatoes really need space for a truly roasted, crisped-edge result. Aim for about one inch of space between pieces. This leads to good, dry, hot airflow that will let the potato pieces' moisture evaporate while letting them dry and crisp up more.

Why do people not eat the skin of sweet potatoes? ›

Sweet potato skins are rich in oxalates. This means that if you are high risk of kidney stones, you may need to limit your consumption. In rare cases, excessive consumption of vitamin A can lead to vitamin A toxicity.

Should you rinse sweet potatoes before cooking? ›

Skipping the Scrub-and-Wash Step

Sweet potatoes grow in the ground, and skipping the cleaning step means dirt or grit can end up in your sweet potato casserole. Before cooking or cutting sweet potatoes, wash the skins and give them a scrub with a clean vegetable brush.

What happens if you don't scrub potatoes? ›

If you plan on peeling your potatoes, washing them before peeling is essential for preventing cross-contamination. Otherwise, contaminants from the skin can get on your hands, vegetable peeler, and cutting surface, potentially ending up on your peeled potato and other food you're prepping.

Do you need to pierce sweet potatoes before roasting? ›

1) Always poke a few holes.

Before baking, use a fork to prick each sweet potato several times. You don't need to jab the fork in deep. We're creating steam vents. Otherwise the pressure in the sweet potato could build up so high in the oven that it explodes—an unlikely possibility but one best avoided!

At what temperature is a sweet potato fully cooked? ›

If you'd like a more precise indicator, insert an instant-read thermometer into the thickest part of the sweet potato. The internal temperature of a cooked sweet potato should read between 205- and 212-degrees Fahrenheit.

Do sweet potatoes take longer to roast than regular potatoes? ›

Sweet potatoes generally cook faster than russet potatoes. However, the size of the potato and cooking method will affect the cooking time.

References

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