Your Recipe

Sweet Potato, Corn & Black Bean Hash

Ingrédient Quantité Calories
Citron vert / lime 44g 13kcal
Coriandre 29.58g 7kcal
Oignons 220g 88kcal
Patates douces 114g 98kcal
Haricots noirs 425.24g 561kcal
Ail 6g 9kcal
Sel de table 2.46g 0kcal
Cumin, moulu 19.71g 74kcal
Maïs doux, blanc, en conserve, grains entiers, solides égouttés 177.44g 119kcal
Poivrons, jalapeno, crus 15g 4kcal
Huile de colza (huile de colza) 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.

Valeurs nutritives
Taille des portions 266 g | ml
Quantité par portion 265
1109
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.8g 6%
Gras saturés 0.5g 3%
Sodium 361mg 16%
Total des glucides 47g 17%
Fibres alimentaires 13g 47%
Sucre 6.4g
Protéine 13g 25%
Vitamine D 0mcg 0%
Calcium 109mg 8%
Fer 6.1mg 34%
Potassium 766mg 16%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 232.385 mcg 26%
Thiamine [B1] 0.368 mg 31%
Riboflavine [B2] 0.169 mg 13%
Niacine [B3] 1.594 mg 10%
Acide pantothénique [B5] 0.732 mg 15%
Vitamine B6 0.287 mg 17%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 196.302 mcg 0%
Vitamine C 16.045 mg 18%
Vitamine D 0 mcg 0%
Vitamine E 1.989 mg 13%
Vitamine K 29.973 mcg 25%
Bétaïne 0.055 mg 0%
Choline 52.772 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 46.7 g 17%
Sugars 6.4 g 13%
Fibres alimentaires 13.1 g 47%
Carbohydrate 38 g 0%
Glucides nets 40.4g
acides aminés
nutriment Quantité DV
Alanine 0.513 g 0%
Arginine 0.708 g 0%
Acide aspartique 1.377 g 0%
Cystéine 0.127 g 0%
Acide glutamique 1.835 g 0%
Glycine 0.439 g 0%
Histidine 0.308 g 0%
Isoleucine 0.474 g 0%
Leucine 0.924 g 0%
Lysine 0.786 g 0%
Méthionine 0.175 g 0%
Phénylalanine 0.598 g 0%
Proline 0.55 g 0%
Sérine 0.608 g 0%
Thréonine 0.465 g 0%
Tryptophane 0.138 g 0%
Tyrosine 0.323 g 0%
Valine 0.582 g 0%
Minéraux
nutriment Quantité DV
Calcium 109.01 mg 8%
Cuivre 0.38 mg 42%
Fluorure 0.62 mcg 0%
Fer 6.15 mg 34%
Magnésium 114.37 mg 27%
Manganèse 0.87 mg 38%
Phosphore 231.97 mg 19%
Potassium 765.52 mg 16%
Sélénium 2.63 mcg 5%
Sodium 360.51 mg 16%
Zinc 1.82 mg 17%
autres
nutriment Quantité DV
Eau 198.234 g 0%
Cendres 3.174 g 0%