Sweet Potato Corn Black Bean Hash Recipes

SWEET POTATO, CORN & BLACK BEAN HASH

Sweet Potato, Corn & Black Bean Hash image

An easy vegetarian hash that came from Eating Well.com. DH likes to roll it up in a tortilla with a dollop of sour cream and a sprinkling of cheddar cheese.

Provided by Debbwl

Categories One Dish Meal

Time 40m

Yield 2 serving(s)

Number Of Ingredients 16

Ingredients

2 teaspoons canola oil
2 medium onions, chopped
1 medium sweet potato, peeled and cut into 1/2-inch dice
2 large garlic cloves, minced
1 jalapeno pepper, seeded and minced
4 teaspoons ground cumin
1/2 teaspoon salt
1/2-3/4 cup water
3/4 cup frozen corn kernels
1 (15 ounce) can black beans, rinsed
2 tablespoons fresh cilantro, chopped
fresh ground pepper, to taste
1 lime, cut into wedge
tortilla (optional)
sour cream (optional)
cheddar cheese (optional)

Steps:

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 : Calories 492.1, Fat 7.4, SaturatedFat 0.8, Sodium 638.8, Carbohydrate 94.5, Fiber 21.5, Sugar 8.4, Protein 21

SWEET POTATO & BLACK BEAN HASH

Sweet Potato & Black Bean Hash image

Make and share this Sweet Potato & Black Bean Hash recipe from Food.com.

Provided by dicentra

Categories Breakfast

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

1 large onion, chopped
3 teaspoons dried thyme leaves
3 -4 tablespoons olive oil
1 sweet red pepper, chopped
4 cups peeled cubed sweet potatoes (1/2 inch cubes)
8 ounces shiitake mushrooms, thinly sliced
2 (15 ounce) cans black beans, drained and rinsed
salt & pepper
3/4 cup crumbled goat cheese
6 eggs, poached

Steps:

In large skillet, sauté onion and thyme in oil until onion is tender, about 5 minutes.
Add red pepper and sweet potatoes; sauté until potatoes begin to soften, about 8 minutes.
Add mushrooms; sauté 5 minutes. Stir in beans and cook until potatoes are tender, about 5 minutes.
Season to taste with salt and pepper.
Spoon vegetable mixture onto plates; sprinkle with goat cheese.
Top hash on each plate with one egg; sprinkle with chives.

Nutrition Facts : Calories 558, Fat 18.6, SaturatedFat 4, Cholesterol 279, Sodium 189.2, Carbohydrate 73, Fiber 20.1, Sugar 10, Protein 27.1

SWEET POTATO BLACK BEAN HASH RECIPE BY TASTY

Sweet Potato Black Bean Hash Recipe by Tasty image

Here's what you need: olive oil, sweet potato, yellow onion, red bell pepper, salt, pepper, paprika, cumin, spinach, black beans

Provided by Tasty

Categories Breakfast

Time 30m

Yield 4 servings

Number Of Ingredients 10

Ingredients

4 tablespoons olive oil
3 cups sweet potato, diced, about 2 large potatoes
½ yellow onion, diced
1 red bell pepper, sliced
salt, to taste
pepper, to taste
½ tablespoon paprika
1 teaspoon cumin
2 cups spinach
15 oz black beans, 1 can

Steps:

Heat olive oil on medium heat in a 4-quart chicken fryer. Add sweet potatoes, onion, pepper, salt, pepper, paprika, and cumin, and stir. Cook for 10 minutes, occasionally stirring.
Add spinach and cook for an additional five minutes.
Lastly, add the black beans and stir until all ingredients are well-blended.
Serve with toppings of your choice. We topped our hash with an egg and avocado slices.
Enjoy!

Nutrition Facts : Calories 353 calories, Carbohydrate 50 grams, Fat 14 grams, Fiber 12 grams, Protein 9 grams, Sugar 11 grams

SWEET POTATO, CORN & BLACK BEAN HASH

SWEET POTATO, CORN & BLACK BEAN HASH image

Categories Bean Potato

Yield 4-6

Number Of Ingredients 16

Ingredients

2 teaspoons canola oil
2 medium onions, chopped
1 medium sweet potato, peeled and cut into 1/2-inch dice
2 large garlic cloves, minced
1 jalapeno pepper, seeded and minced
4 teaspoons ground cumin
1/2 teaspoon salt
1/2-3/4 cup water
3/4 cup frozen corn kernels
1 (15 ounce) can black beans, rinsed
2 tablespoons fresh cilantro, chopped
fresh ground pepper, to taste
1 lime, cut into wedge
tortilla (optional)
sour cream (optional)
cheddar cheese (optional)

Steps:

1. Heat oil in a large cast-iron skillet over medium-high heat. 2. Add onions and sauté until browned in spots, 3 to 5 minutes. 3. Add sweet potato and cook, stirring, until it starts to brown in spots, 5 to 7 minutes. 4. Stir in garlic, jalapeño, cumin and salt; sauté until fragrant, about 30 seconds. 5. Add water and cook, scraping up any browned bits, until liquid is absorbed, 3 to 5 minutes. 6. Stir in corn and black beans and cook until heated through. 7. Stir in cilantro and season with salt and pepper. 8. Serve with lime wedges. Good rolled in a tortilla with sour cream and cheddar cheese.

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