Sweet Potato, Corn & Black Bean Hash


Quick and easy hashes are fabulous one-pot meals for those nights when getting dinner on the table fast is a priority.

Cook Time:
35 mins
Total Time:
35 mins
2 servings, about cups each


  • 2 teaspoons canola oil

  • 2 medium onions, chopped

  • 1 medium sweet potato, peeled and cut into 1/2-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


  1. 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.

Nutrition Facts (per serving)

317 Calories
7g Fat
57g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 317
% Daily Value *
Total Carbohydrate 57g 21%
Dietary Fiber 15g 53%
Total Sugars 13g
Protein 13g 26%
Total Fat 7g 8%
Saturated Fat 1g 3%
Vitamin A 301IU 6%
Vitamin C 34mg 37%
Folate 139mcg 35%
Sodium 734mg 32%
Calcium 135mg 10%
Iron 5mg 27%
Magnesium 34mg 8%
Potassium 839mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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