Sweet Potato, Corn & Black Bean Hash

3.7 (81)
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.

Yield: 2 servings, about 2 cups each
Active Time: 35
Total Time: 35

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
  • 1/2 teaspoon salt
  • 3/4 cup water
  • 3/4 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

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

Nutrition Per Serving

calories 419
fat 6 g (0 g sat, 3 g mono)
cholesterol 0 mg
carbohydrates 80 g
protein 16 g
fiber 17 g
sodium 771 mg
potassium 621 mg

Nutrition Bonus Vitamin C (62% daily value), Iron (28% dv), Vitamin A (22% dv), Potassium (18% dv), Calcium (17% dv).

Carbohydrate Serving 4

Exchanges 3 starch, 2 vegetable, 1 1/2 lean meat, 1 fat

From EatingWell March 1998