Your Recipe

Sweet Potato, Corn & Black Bean Hash

Zutat  Menge  Kalorien 
Limette 44g 13kcal
Koriander (Cilantro) Blätter 29.58g 7kcal
Zwiebeln 220g 88kcal
Süßkartoffel, roh 114g 98kcal
Schwarze Bohnen 425.24g 561kcal
Knoblauch 6g 9kcal
Speisesalz 2.46g 0kcal
Kreuzkümmel, gemahlen 19.71g 74kcal
Mais, süß, weiß, in Dosen, ganze Körner, abgetropfte Feststoffe 177.44g 119kcal
Paprika, Jalapeno, roh 15g 4kcal
Rapsöl (Rapsöl) 9.85g 87kcal

Recipe Tags:

Food

Recipe Instructions:

NGREDIENTS
9.85ml canola oil
2medium onions, chopped
1medium sweet potato, peeled and cut into 1/2-inch dice
2large garlic cloves, minced
1jalapeno pepper, seeded and minced
19.71ml ground cumin
2.46ml salt
118.29-177.44ml water
177.44ml frozen corn kernels
425.24g can black beans, rinsed
29.58ml fresh cilantro, chopped
fresh ground pepper, to taste
1 lime, cut into wedge
tortilla (optional)
sour cream (optional)
cheddar cheese (optional)
DIRECTIONS
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. Good rolled in a tortilla with sour cream and cheddar cheese.

Nährwertangaben 
Portionsgröße  266 g | ml
Menge pro Portion  265
1109
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.8g 6%
Gesättigte Fettsäuren  0.5g 3%
Natrium 361mg 16%
Gesamte Kohlenhydrate  47g 17%
Ballaststoffe  13g 47%
Zucker  6.4g
Protein  13g 25%
Vitamin D 0mcg 0%
Kalzium 109mg 8%
Eisen  6.1mg 34%
Kalium 766mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 232.385 mcg 26%
Thiamin [B1] 0.368 mg 31%
Riboflavin [B2] 0.169 mg 13%
Niacin [B3] 1.594 mg 10%
Pantothensäure [B5] 0.732 mg 15%
Vitamin B6 0.287 mg 17%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 196.302 mcg 0%
Vitamin C 16.045 mg 18%
Vitamin D 0 mcg 0%
Vitamin E 1.989 mg 13%
Vitamin K 29.973 mcg 25%
Betain 0.055 mg 0%
Cholin 52.772 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  46.7 g 17%
Sugars 6.4 g 13%
Ballaststoffe  13.1 g 47%
Carbohydrate 38 g 0%
Netto-Kohlenhydrate 40.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.513 g 0%
Arginin 0.708 g 0%
Asparaginsäure 1.377 g 0%
Cystein 0.127 g 0%
Glutaminsäure 1.835 g 0%
Glycin 0.439 g 0%
Histidin 0.308 g 0%
Isoleucin 0.474 g 0%
Leucin 0.924 g 0%
Lysin 0.786 g 0%
Methionin 0.175 g 0%
Phenylalanin 0.598 g 0%
Prolin 0.55 g 0%
Serin 0.608 g 0%
Threonin 0.465 g 0%
Tryptophan 0.138 g 0%
Tyrosin 0.323 g 0%
Valin 0.582 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 109.01 mg 8%
Kupfer 0.38 mg 42%
Fluorid 0.62 mcg 0%
Eisen  6.15 mg 34%
Magnesium 114.37 mg 27%
Mangan 0.87 mg 38%
Phosphor 231.97 mg 19%
Kalium 765.52 mg 16%
Selen 2.63 mcg 5%
Natrium 360.51 mg 16%
Zink 1.82 mg 17%
andere
Nährstoff Menge  DV
Wasser 198.234 g 0%
Asche 3.174 g 0%