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Sweet Potato, Corn & Black Bean Hash
Sweet Potato, Corn & Black Bean Hash
19 Reviews
From: EatingWell Magazine, March 1998
Quick and easy hashes are fabulous one-pot meals for those nights when getting dinner on the table fast is a priority.
- By: Susanne A. Davis EatingWell Recipe Contributor
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 2 teaspoons canola oil
- 2 medium onions, chopped
- 1 medium sweet potato, peeled and cut into ½-inch dice
- 2 large cloves garlic, minced
- 1 jalapeño pepper, seeded and minced
- 4 teaspoons ground cumin
- ½ teaspoon salt
- ¾ cup water
- ¾ cup frozen corn kernels
- 1 15-ounce can black beans, rinsed
- 2 tablespoons chopped fresh cilantro
- Freshly ground pepper, to taste
- 1 lime, cut into wedges
Preparation
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Active
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Ready In
- Heat oil in a large cast-iron skillet over medium-high heat. Add onions and saute until browned in spots, 3 to 5 minutes. Add sweet potato and cook, stirring, until it starts to brown in spots, 5 to 7 minutes. Stir in garlic, jalapeno, cumin and salt; saute until fragrant, about 30 seconds. Add water and cook, scraping up any browned bits, until liquid is absorbed, 3 to 5 minutes. Stir in corn and black beans and cook until heated through. Stir in cilantro and season with salt and pepper. Serve with lime wedges.
- Per serving: 317 calories; 6 g fat(1 g sat); 15 g fiber; 57 g carbohydrates; 13 g protein; 139 mcg folate; 0 mg cholesterol; 13 g sugars; 300 IU vitamin A; 34 mg vitamin C; 135 mg calcium; 5 mg iron; 734 mg sodium; 838 mg potassium
- Nutrition Bonus: Vitamin C (57% daily value), Folate (35% dv), Iron (28% dv)
- Carbohydrate Servings: 4
- Exchanges: 3 starch, 2 vegetable, 1½ lean meat, 1 fat
Reviews 19
May 03, 2019
By: Kate
Easy! Tasty! Kid friendly! I adjusted the seasoning to be more taco-like and used fresh corn, and we had it for dinner with sour cream and cheese. I’ve already passed the recipe on to friends!
March 06, 2017
By: Dravoni
Such a great Alternative to traditional breakfast potatoes. Went way easy on the cumin and added some yellow & orange peppers. Squeeze a wedge or two of that lime right in the mix! Had to create an account just to rate this dish. Will definitely make again and again. Goes excellent with some salsa & cheese scrambled eggs with fresh avocado slices. Now that's Eating Well!
September 17, 2016
By: Graystar
This is a great dish, I halved the cumin (and I am glad I did) and I used 2 cups of green lentils beans I cooked on the stovetop.
My first recipe from this site and I will be making this again very soon!!
October 10, 2012
By: EatingWell User
Delicious Dinner
I microwaved the sweet potato on high for five minutes to soften it. Instead of adding four teaspoons of cumin, I added three teaspoons.
Now that we're empty-nesters, I don't prepare many meals anymore. However, I had a desire to cook and wanted a change from the regular meals we tend to eat. I served corn muffins along with the hash. The meal was delightful and very tasty.I am now looking forward to preparing additional meals from eatingwell.com!
September 25, 2012
By: EatingWell User
Easy, Tasty Protein
This was idiot-simple and came out very well. My only qualm was that the beans, which are added near the end, did not absorb very much flavor. I added a teaspoon of molasses and a tablespoon of apple cider vinegar, and that added some fullness. I served in tortillas with sour cream and salsa--delicious!
Pros: quick, adaptable
Cons: a little simple/bland
July 22, 2012
By: EatingWell User
A great Sunday brunch
I love making this recipe on the weekend for brunch. I made the following modifications:
- added some red pepper when I added the water
-squeezed lime juice from 1 lime at the end
-added a dollop of sour cream, salsa and some chopped avocado just before serving
YUM! YUM!
Pros: Great colour, lots of flavour, and very filling
March 27, 2012
By: EatingWell User
I preprepped this for a camping trip and cooking in a Dutch oven.
I used all the same in recipe but few modifications
I used red yellow orange peppers
Some spicer colored peppers
Vegetable stock
Spiced up black beans
and then slow cooked it in the dutch oven and when I was ready to serve I took out and sprinkled brown sugar on top and let it sit for 10 mins and cool
February 20, 2012
By: EatingWell User
Plant based power house meal!
This was a hearty plant based meal my and husband and I gobbled up. I will definitely make again!
Pros: Flavorful, hearty, filling.
August 29, 2011
By: EatingWell User
Yum!
Very good, and easy. My husband and I loved this recipe. The only changes I made was to leave out the corn, simply because I didn't have any, and I cooked some eggs on top because that is how I like my hash. Can't wait to have leftovers tomorrow!
