Are you craving a vibrant, flavorful dish that's both healthy and incredibly satisfying? Look no further! This Jamaican sweet potato recipe is a delicious journey to the islands, bringing the warmth and spice of Jamaican cuisine right to your kitchen. It’s a perfect example of easy recipes that deliver big on taste, making it an ideal addition to your repertoire of quick dinner ideas and healthy meals. Perfect for a weeknight dinner or a weekend treat, this homemade cooking masterpiece is guaranteed to become a family favorite.
Ingredients:
- 2 lbs sweet potatoes, peeled and cubed
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 scotch bonnet pepper, finely chopped (remove seeds for less heat, or omit entirely)
- 1 red bell pepper, chopped
- 1/2 cup chopped fresh thyme
- 1/4 cup coconut milk
- 2 tablespoons olive oil
- 1 tablespoon soy sauce (or coconut aminos for gluten-free)
- 1 teaspoon ground allspice
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- Salt and black pepper to taste
- Fresh scallions, chopped (for garnish)
Instructions:
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Prepare the Sweet Potatoes: Peel and cube the sweet potatoes into roughly 1-inch pieces. This ensures even cooking.
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Sauté the Aromatics: Heat the olive oil in a large pan or pot over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Stir in the minced garlic and scotch bonnet pepper (if using) and cook for another minute until fragrant. Be careful when handling scotch bonnets – their oils can irritate skin.
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Add the Sweet Potatoes and Spices: Add the cubed sweet potatoes, red bell pepper, thyme, allspice, ginger, and nutmeg to the pan. Stir well to coat the sweet potatoes with the oil and spices.
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Simmer to Perfection: Pour in the coconut milk and soy sauce. Season with salt and pepper to taste. Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until the sweet potatoes are tender and easily pierced with a fork. Stir occasionally to prevent sticking.
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Serve and Enjoy: Once cooked, garnish with fresh chopped scallions. Serve hot as a delicious side dish or a hearty vegetarian main course.
Cooking Tips for the Best Jamaican Sweet Potatoes:
- Sweet Potato Selection: Choose firm, well-shaped sweet potatoes without bruises or soft spots.
- Spice Level: Adjust the amount of scotch bonnet pepper to your preferred level of heat. You can always add more later, but it's harder to take it away!
- Coconut Milk: For a richer flavor, use full-fat coconut milk.
- Don't Overcrowd the Pan: Ensure there's enough space in the pan for the sweet potatoes to cook evenly. If necessary, cook them in batches.
Variations:
- Add Protein: Boost the protein content by adding cooked chickpeas, black beans, or crumbled tofu.
- Other Vegetables: Feel free to experiment with other vegetables like carrots, peas, or zucchini.
- Citrus Zest: A little lime or orange zest adds a bright, refreshing touch.
Nutritional Information (per serving, approximate):
This recipe provides a good source of Vitamin A, Vitamin C, and fiber. The exact nutritional values will depend on the specific ingredients used and serving size. For a precise breakdown, use a nutrition calculator online. This dish is naturally low in fat and a fantastic addition to any healthy eating plan. Enjoy this delicious and nutritious Jamaican sweet potato recipe! It's a testament to the power of simple ingredients transformed into a truly exceptional dish. From quick dinner ideas to more elaborate meals, this recipe adapts beautifully.