Tillie Doyle
Sweet potatoes are a versatile vegetable that can be served in many ways, including pan-cooked. They are a great side dish, offering numerous health benefits, and can be cooked in a pan in under 30 minutes. Pan-cooked sweet potatoes can be made in a variety of ways, including frying, sautéing, and stir-frying, and can be seasoned with a range of spices and herbs.
| Characteristics | Values |
|---|---|
| Cooking time | 15-25 minutes |
| Cooking oil | Coconut oil, avocado oil, extra virgin olive oil, vegetable oil |
| Spices | Cinnamon, cayenne pepper, ancho chilli powder, sweet paprika, salt |
| Pan type | Medium nonstick or well-seasoned cast iron skillet, wok |
| Sweet potato preparation | Peeled or unpeeled, sliced into cubes, medallions, or rounds |
| Serving suggestions | Side dish, breakfast hash, salad, sweet potato black bean meal prep bowls, arugula sweet potato salad |
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What You'll Learn
Pan-frying sweet potatoes in coconut oil
Sweet potatoes are a versatile vegetable that can be served in many ways, including pan-fried. Pan-frying sweet potatoes in coconut oil is a great way to enjoy this tasty and nutritious vegetable. Here is a step-by-step guide to achieving delicious pan-fried sweet potatoes in coconut oil:
Preparation:
First, peel the sweet potatoes. The skin is edible, so you can leave it on if you prefer, but be sure to scrub it clean. Next, dice the sweet potatoes into bite-sized pieces, about 1/2-inch cubes, or thin strips. The key to even cooking is ensuring the pieces are of similar size.
Cooking Process:
Heat a medium or large skillet on medium to medium-high heat. Use a non-stick or well-seasoned cast-iron skillet to prevent sticking. Add coconut oil to the skillet. You can use refined or unrefined coconut oil, depending on your preference for coconut flavour. Refined coconut oil has a higher smoke point and will not impart a coconut taste to your potatoes.
Once the oil is hot, carefully add the diced sweet potatoes to the skillet. Be careful of any splashing oil. Stir the potatoes well to ensure they are fully coated in the oil. This step is important to prevent sticking and to achieve an even crispness.
At this point, you can add your desired seasonings. Cinnamon, salt, cayenne pepper, and parsley are popular choices, but you can also keep it simple with just salt and pepper. You can also add spices like paprika, garlic powder, or chili powder. Stir the potatoes and seasonings together well.
Cook the sweet potatoes for about 15 to 25 minutes, stirring frequently to prevent burning and sticking. The cooking time will depend on the size of your skillet and the heat of your stove, so keep an eye on them. You may need to add more oil halfway through to prevent sticking.
Serving:
The sweet potatoes are done when they are soft on the inside and crispy on the outside. Remove from the heat and serve warm. You can also sprinkle lemon juice over them and add coriander leaves for extra flavour.
Storage and Reheating:
You can store leftovers in an airtight container in the refrigerator for up to a week. To reheat, let them come to room temperature, then pan-fry for a few minutes to crisp them up again.
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Sweet potato peeling and slicing
Sweet potatoes can be peeled before cooking, but it is not necessary. The skin is edible and contains additional nutrients and fibre. If you choose to keep the skin on, be sure to thoroughly wash and scrub it to remove any dirt.
To peel a sweet potato, use a sharp knife or a vegetable peeler. You can then chop the potato into cubes, slices, or medallions. For even cooking, cut the potato into similar-sized pieces.
To cut a sweet potato into cubes, first cut it in half lengthwise, then cut each half into lengthwise planks. Stack a few planks on top of each other and cut them into long strips. Finally, cut the strips crosswise into cubes.
To cut a sweet potato into slices or medallions, first cut it into rounds by slicing it crosswise into pieces about 1/4 to 1/3 inch thick. You can then cut each round into halves or quarters to make semi-circular or quarter medallions.
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Storing and reheating pan-cooked sweet potatoes
For reheating, you can use a skillet, an oven, a microwave, or an air fryer. If using a skillet, let the potatoes sit on the kitchen counter for half an hour and then reheat them for about three minutes on a simmer. If you prefer to use an oven, preheat it to 400°F. Place the sweet potatoes on a baking sheet lined with parchment paper or aluminium foil. Cover with aluminium foil and bake for 15 to 20 minutes until heated through. For crispy skins, leave them uncovered and bake for 10 to 15 minutes.
If you are short on time, you can use a microwave. Place the sweet potatoes in a microwave-safe dish and add a tablespoon of water to prevent them from drying out. Cover the dish with a paper towel or a microwave splatter guard. Microwave on high power for two to three minutes until heated through. Check frequently and stir. Microwave in one-minute increments to avoid overcooking. Let it stand for two minutes before serving.
You can also reheat sweet potatoes in an air fryer. Preheat the air fryer to 400°F. Cut the sweet potatoes into wedges or one-inch cubes. Toss them in a teaspoon of oil to coat (optional). Reheat for five to eight minutes.
If you don't plan to eat the sweet potatoes within three days to a week, you can freeze them. To freeze, first let the sweet potatoes cool to room temperature, then transfer them to a freezer-safe container or a dated freezer bag. They will last in the freezer for about one week to one year.
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Pan type and material
When pan-cooking sweet potatoes, the type of pan and material you choose can affect the cooking process and the final texture of the dish. Here are some factors to consider:
Pan Type:
- Skillet: A skillet, also known as a frying pan, is a common choice for pan-cooking sweet potatoes. Cast iron skillets are particularly popular due to their even heat distribution and ability to retain heat, resulting in consistent cooking. Stainless steel skillets are another option but may require slightly higher heat settings compared to cast iron.
- Non-stick Pan: Non-stick pans have a coating that prevents food from sticking to the surface. They typically have lower heat conductivity than cast iron or stainless steel, so you may need to increase the heat slightly when using this type of pan.
- Wok: A heavy-bottomed wok can be used for pan-frying sweet potatoes, especially when using a small amount of oil. The curved sides of the wok allow for easy stirring and tossing of the potatoes during cooking.
Pan Material:
- Cast Iron: Cast iron pans are a favourite among cooks for their even heating and heat retention properties. They are ideal for achieving a crispy texture on the sweet potatoes. However, cast iron takes longer to heat up than other materials.
- Non-stick: Non-stick pans with coatings such as Teflon or ceramic provide a low-friction surface that prevents sticking. They are easier to clean than cast iron but may not produce the same level of crispness in the potatoes.
- Stainless Steel: Stainless steel pans are durable and conduct heat well. They are suitable for pan-cooking sweet potatoes, but you may need to adjust the heat settings accordingly.
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Seasoning and flavouring
When it comes to seasoning and flavouring, the options are endless. You can go for a sweet and savoury combination by adding a dash of cinnamon to bring out the natural sweetness of the sweet potatoes. You could also try a fall spice mix with cinnamon, nutmeg, and allspice for an autumnal twist. For a sweeter option, toss the cooked sweet potatoes with brown sugar.
If you prefer a more savoury flavour profile, cumin, cayenne pepper, chilli powder, rosemary, sage, and cinnamon all work well. You could also try a Cajun or blackening seasoning with cayenne pepper for a spicy kick. For a simple savoury option, just use salt and pepper.
For a more complex savoury dish, try a blend of cumin, paprika, and garlic, or add in some chipotle chilli powder and/or smoked paprika for a smokier flavour. If you want to make it spicier, add some cayenne pepper. You can also experiment with fresh herbs like chives, parsley, or cilantro.
To get your sweet potatoes crispy, you can soak them in salt water before cooking, and you can add additional ingredients like cinnamon sugar, butter, or brown sugar in the last few minutes of cooking.
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Frequently asked questions
The best way to pan cook sweet potatoes is to cut them into rounds or cubes and cook them in a skillet.
You can use coconut oil, avocado oil, extra virgin olive oil, or vegetable oil.
Sweet potatoes take about 15-25 minutes to cook on the stove.
You can add cinnamon, cayenne pepper, ancho chilli powder, or sweet paprika.
You do not need to peel sweet potatoes before pan-cooking them. However, if you choose to keep the skin on, make sure to scrub and clean it thoroughly.
