Smokey Southern Style Baked Sweet Potatoes
Fat free, vegan, and full of protein and vitamins, this comforting dish can be left in the oven while you get on with whatever life throws, or sped up in the microwave for a quick midweek dinner. The perfect warming accompaniment to any rainy day.
Autumn is definitely coming in! Living in the NE of the USA there's nothing better (in my opinion) that the beautiful colours and flavours of fall- the reds and oranges, the nutmeg, squash, apples- pure bliss! This recipe is a more American take on the classic British dish of baked potatoes and beans (something my family always ate especially on November 5th after going to see the local fireworks). This has a good balance of protein and carbs so can be enjoyed by itself, or as a side dish- I added some lemony sautéed kale on this occasion.
Ingredients
1 large sweet potato per person (if serving as a main dish), 1 small or 1/2 large sweet potato per person if serving as a side
1/2 tin black beans per person
1/2 small courgette (zucchini) per person
1/3 green bell pepper per person
A couple of drops of liquid smoke per person
1/3 scallion/ spring onion per person
1 tsp soy sauce/ tamari
1 tbsp bbq sauce
1 tbsp cream cheese or sour cream (optional) - I used Trader Joe's vegan cream cheese
Method
Long Method:
Preheat the oven to 350F. Wash and scrub the sweet potatoes and prick multiple times with a knife or fork to allow steam to escape. Cover each potato in foil and place on a baking tray in the oven for 2 1/2 hours until they are soft in the middle.
Quick Method:
Preheat the oven to 350F. Wash and scrub the sweet potatoes and prick multiple times with a knife or fork to allow steam to escape. Place in the microwave for 3 minutes, flip the potatoes, microwave for another 3 minutes- repeat this process until the potatoes are soft in the middle.
Both methods:
Chop the courgette (zucchini) and bell pepper into cubes and add to a saucepan with 1 tbsp water to fry without oil. Add the beans and soy sauce and cook until tender. Stir in the liquid smoke and barbecue sauce to heat through.
Place the beams on the plate, adding the potatoes topped the sour cream or cream cheese. Sprinkle with chopped spring onion/ scallion. Serve with some sauteed greens such as kale or spinach, or a slaw or side salad.