Your Recipe

Sweet Potato, Corn & Black Bean Hash

Ingredient Amount Calories
Lime 44g 13kcal
Coriander (Cilantro) Leaves 29.58g 7kcal
Onions 220g 88kcal
Sweet potato, raw 114g 98kcal
Black beans 425.24g 561kcal
Garlic 6g 9kcal
Salt, table 2.46g 0kcal
Cumin, ground 19.71g 74kcal
Corn, sweet, white, canned, whole kernel, drained solids 177.44g 119kcal
Peppers, jalapeno, raw 15g 4kcal
Rapeseed oil (Canola oil) 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.

Nutrition Facts
Portion Size 266 g | ml
Amount Per Portion 265
1109
kcal
kilojoules
% Daily Value *
Total Fat 4.8g 6%
Saturated Fat 0.5g 3%
Sodium 361mg 16%
Total Carbohydrate 47g 17%
Dietary Fiber 13g 47%
Sugar 6.4g
Protein 13g 25%
Vitamin D 0mcg 0%
Calcium 109mg 8%
Iron 6.1mg 34%
Potassium 766mg 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.732 mg 15%
Vitamin B6 0.287 mg 17%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.055 mg 0%
Choline 52.772 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 46.7 g 17%
Sugars 6.4 g 13%
Dietary fiber 13.1 g 47%
Carbohydrate 38 g 0%
Net carbs 40.4g
Aminoacids
Nutrient Amount DV
Alanine 0.513 g 0%
Arginine 0.708 g 0%
Aspartic acid 1.377 g 0%
Cysteine 0.127 g 0%
Glutamic acid 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%
Methionine 0.175 g 0%
Phenylalanine 0.598 g 0%
Proline 0.55 g 0%
Serine 0.608 g 0%
Threonine 0.465 g 0%
Tryptophan 0.138 g 0%
Tyrosine 0.323 g 0%
Valine 0.582 g 0%
Minerals
Nutrient Amount DV
Calcium 109.01 mg 8%
Copper 0.38 mg 42%
Fluoride 0.62 mcg 0%
Iron 6.15 mg 34%
Magnesium 114.37 mg 27%
Manganese 0.87 mg 38%
Phosphorus 231.97 mg 19%
Potassium 765.52 mg 16%
Selenium 2.63 mcg 5%
Sodium 360.51 mg 16%
Zinc 1.82 mg 17%
Other
Nutrient Amount DV
Water 198.234 g 0%
Ash 3.174 g 0%