Sweet Potato, Corn & Black Bean Hash

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. Make it a meal: Serve with warm cornbread or tortillas.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 35 min 35 min

Directions

Ingredients

  • 2 teaspoons canola oil
  • 2 medium onions, chopped
  • 1 medium sweet potato, peeled and cut into 1/2-inch dice
  • 2 large clov garlic, minced
  • 1 jalapeño pepper, seeded and minced
  • 4 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 3/4 cup water
  • 3/4 cup frozen corn kernels
  • 1 15-ounce c black beans, rinsed
  • 2 tablespoon chopped fresh cilantro
  • Freshly ground pepper, to taste
  • 1 lime, cut into wedges

Cooking Instruction

Step 1

Heat oil in a large cast-iron skillet over medium-high heat. Add onions and sauté 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, jalapeño, cumin and salt; sauté 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

  • Serving: Per serving
  • Calories: 419
  • Carbohydrates: 80g
  • Fat: 6g
  • Protein: 16g
  • Dietary Fiber: 17g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 3g
  • Cholesterol: 0mg
  • Potassium: 621mg
  • Sodium: 771mg
  • Exchanges: 3 starch, 2 vegetable, 1 1/2 lean meat, 1 fat
  • Carbohydrate Servings: 4

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