Name: Sweet Potato, Corn & Black Bean Hash
Cook time: 35 min
Total time: 35 min
Ingredients: 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 jalape&#241;o pepper, seeded and minced; 4 teaspoons ground cumin; 0.5 teaspoon salt; 0.75 cup water; 0.75 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

Sweet Potato, Corn & Black Bean Hash

4.4

(16)

16 Reviews

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

Updated on July 9, 2019

Cook Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

2 servings, about cups each

Nutrition Profile:

Dairy-Free Gluten-Free Healthy Aging Healthy Pregnancy High Fiber Low-Calorie Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.