Sweet Potato, Corn & Black Bean Hash

Number of Servings: 2 (486g)
Active Time: 45 min.
Total Time: 45 min.
Sweet Potato, Corn & Black Bean Hash

This entrée is great for a later summer dinner when fresh corn can be used in place of canned, but you’ll love it any time of year.

Ingredients

  • 2 tsp. canola oil
  • 2 onions, chopped
  • 1 sweet potato, peeled and cubed
  • 2 cloves garlic, minced
  • 1 jalapeño pepper, seeded and minced
  • 4 tsp. cumin
  • ½ tsp. salt
  • ¾ cup water
  • ¾ cup corn
  • 1 (15 oz.) can black beans, rinsed
  • 2 Tbsp. chopped fresh cilantro
  • Pepper to taste
  • 1 lime, cut into wedges

Directions

  1. Heat oil in a large cast-iron skillet over medium-high heat. Add onions and sauté until brown (3-5 minutes).
  2. Add sweet potato and cook, stirring, until it starts to brown (5-7 minutes).
  3. Stir in garlic, jalapeño, cumin, and salt; sauté until fragrant (30 seconds). Add water and cook, scraping up any browned bits, until liquid is absorbed (3-5 minutes).
  4. Stir in corn and black beans. Cook until heated through. Stir in cilantro and season with pepper. Serve with lime wedges.

Nutrition Facts

2 servings per container

Serving Size 486g

Amount per serving
Calories 385
% Daily Value*
Total Fat 7g 9%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 0mg 0%
Sodium 940mg 41%
Total Carbohydrate 69g 25%
Dietary Fiber 18g 64%
Total Sugars 10g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 41g
Protein 16g
Vitamin D 0mcg 0%
Calcium 127.5mg 10%
Iron 5mg 30%
Potassium 1005mg 20%
Vitamin A 475.2mcg 50%
Vitamin C 29.2mg 30%
Vitamin E 2.5mg 15%
Vitamin K 13.9mcg 10%
Thiamin 0.5mg 40%
Riboflavin 0.2mg 15%
Niacin 5.3mg 35%
Vitamin B6 0.5mg 30%
Folate 241.3mcg 60%
Vitamin B12 0mcg 0%
Biotin 3.9mcg 15%
Chloride 27.5mg 2%
Pantothenate 1.2mg 25%
Phosphorus 286.7mg 25%
Iodine 2.2mcg 2%
Magnesium 130.5mg 30%
Zinc 2.1mg 20%
Selenium 3.3mcg 6%
Copper 0.5mg 50%
Manganese 1mg 45%
Chromium 0mcg 0%
Molybdenum 104.4mcg 230%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Black Beans (black Beans, Water, Salt), Onion, Water, Sweet Potatoes, Corn, Lime Wedges, Jalapeno Pepper, Canola Oil, Cumin, Garlic, Salt, Cilantro.

Latest from Our Blog

8 Classic Comfort Foods with a Nutritious Twist

Mushroom Beef Burgers

Comfort foods have a bad reputation of not being good for you. Here at Guiding Stars, we’ve compiled a list of comfort foods that are just as yummy as the originals but are packed with plenty of nutrition.

Continue Reading »