Thursday, December 9, 2010

Sweet Potato, Corn and Black Bean Hash

I originally tried this recipe last winter and loved it.  It has the perfect balance of the creamy sweetness from the sweet potatoes, and the smoky and spicy adobo sauce, and the tangy zip of lime juice.  It's excellent to feed any vegetarians you might have running around the house.  Or how about instituting one meal a week where you eat a vegetarian meal in order to save on the household grocery budget?  This dish is the perfect one to try and win the family over on that idea. 

I served this on a bed of torn baby spinach leaves, extra lime wedges to squeeze over everything, and a dollop of light sour cream on top.  Fantastic! There's really not much more to say about this, other than that it's delicious and healthy.  Life doesn't get much better than that.  On to the recipe!
Sweet Potato, Corn and Black Bean Hash
Servings: 7
Serving Size: 1 cup
Nutritional Information per serving:  Calories-286/Total Fat-4g /Total Carbohydrate-51g/Dietary Fiber-12g/Protein-12g

  • 2 medium onions, chopped
  • 2-3 medium sweet potatoes, peeled and cut into 1/2-inch dice (I used 2 large ones that were 12 oz each.  Truth be told, I would have preferred adding even more if I had them.  Next time I will.)
  • 4 cloves garlic, minced or pressed
  • 4 teaspoons juice from a can of chipotles in adobo (the juice is more correctly called adobo)
  • 5 teaspoons ground cumin
  • 2 teaspoons salt (at least-you can always taste at the end)
  • 1 1/2 cups water
  • 1 1/2 cups frozen corn kernels
  • 2 15-ounce cans black beans, drained
  • 3-4 tablespoons chopped cilantro (or snipped with kitchen scissors)
  • 3 teaspoons lime juice, plus more limes for squeezing on top of each serving
  1. Spray a large non-stick pan with cooking spray and heat on high.
  2. Saute the onions until they start to get a little bit of color on them, about 3-5 minutes.
  3. Add the sweet potatoes, and cook with the onions, also getting some color, about 5-7 minutes.
  4. Add the garlic, adobo sauce, cumin, and salt.  Stir until you get a waft of the garlic fragrance, about 30 seconds.
  5. Immediately add the water, stir up some of the brown bits at the bottom of the pan, and let the liquid reduce by about half. 
  6. Add black beans and corn, and let everything heat up.
  7. Add cilantro and lime juice.  Taste and add as much salt as desired. 
  8. Enjoy. 
Recipe adapted from Eating Well.

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