Canned corned beef hash…Yuck!
When I think of the word “hash” I hearken back to pink stuff that came out of a can with teeny tiny cubes of what I think were potatoes that my mother used to serve with eggs. Yeah…this isn’t that.
I love sweet potatoes. They’re delicious all by themselves. But they are also fantastic as a base for this delicious breakfast dish (that actually could be served at any time of day.)
I also have a bit of a problem when it comes to black beans. We buy cans of black beans by the case (yes I know I could do it with dry beans in my crockpot, but I haven’t gotten myself together enough to do that and properly store them.) I love that they are an amazing protein source that all of my kids will eat and be happy about it.
So it was a natural thing to bring sweet potatoes and black beans together for this dish. Then in keeping with my desire to add as many veggies to each dish as possible I threw some more in. The result was an absolutely beautiful (and totally delicious) hash that I think you’ll love. Enjoy!
Sweet Potato Black Bean Hash
- 1-2 Tbsp coconut oil
- 1/2 green bell pepper, chopped
- 1/4 onion, chopped
- 1 baked sweet potato, peeled and cubed
- 1 cup black beans, drained and rinsed
- 1/2 cup torn baby spinach leaves
- 1 Tbsp pepitas (shelled pumpkin seeds)
Here’s What To Do:
- Melt the coconut oil over medium heat in a large frying pan.
- Add the chopped onion and bell pepper. Cook and stir over medium heat for about 5 minutes, or until fairly soft.
- Add the cubed sweet potato to the pan, and cook 2 minutes.
- Add the black beans to the pan, and cook 2 minutes more.
- Turn off the heat, and add the spinach leaves. Stir until JUST wilted.
- Place on plate, and sprinkle with pepitas.
- If desired, top with a fried egg.
Posted in beans, breakfast, dinner, Gluten Free, Refined Sugar Free, vegetables, Vegetarian
Tagged beans, black beans, Breakfast, dinner, gluten free, healthy breakfast, healthy dinner, healthy lunch, kids breakfast, potatoes, quick and easy recipe, recipe, refined sugar free, sweet potato black bean hash, sweet potato hash, vegetarian
I travel for my job. A lot. And that means I have to be pretty careful about what I eat on the road or I can easily get as big as a house.
One day I was driving in a rental car on a highway in Minnesota (on yet another trip) and I heard the announcer on the radio talking about some diet book she was reading, filled with tips on how to eat out. One that stuck with me is when you order a burrito, ask for it in a bowl instead of a tortilla, and you’ll save yourself an INSANE amount of calories and fat. That very evening I was in the Minneapolis, MN airport, and did just that. And it was fabulous. I was the envy of all my seatmates on the airplane. In fact the flight attendant asked if I had brought enough to share. 🙂
And thus was born my love for the burrito bowl. This is SO SIMPLE to make it’s silly. And dinner is on the table in 20 minutes or less. My kind of meal. Plus the kids like to eat anything that involves taking ingredients from little bowls on the table, and building the meal themselves. So it’s a win all around. Try it yourself and let me know what you think.
Black Bean Burrito Bowls
- Brown or white rice…enough for 2-3 cups cooked rice
- 2-3 15 oz. cans black beans, drained and rinsed (depending on how many you’re cooking for…I use 3 cans for the 5 of us)
- 1 cup salsa (we like medium, but go with whatever level of spice you like)
- 2 Tbsp cumin (cause this just tastes good with ALL beans)
- 3 cups baby spinach
- 2 tomatoes, chopped
- 1/4 cup chopped red onion
- 1 cup shredded cheddar cheese
- More salsa for serving
- 1/4 cup chopped cilantro
- Nonfat sour cream (you can use the fat kind if you like, but this is just as good)
- Lime wedges
- Prepare rice according to package directions.
- Combine beans, salsa, and cumin in a pot, ad heat on medium, stirring occasionally, until hot.
- Put the rest of the ingredients (spinach, tomatoes, onion, cheese, salsa, cilantro, sour cream, and lime wedges) in individual serving bowls, and put on the table.
- To serve, put 1/2 cup rice (or so) in the bottom of each bowl, top with beans, and then let people pile on the toppings of their choice.
Easy, right? And oooohhhh so good. And it’s healthy too! Feel free to change it up with whatever veggies you have on hand. It’s all good.
And I promise to post a picture the next time I make this. The kids ate it to fast for me to get one this time.
I told you my family likes beans. I could make steak and half the family would turn up their noses. But beans…well…I can’t make enough! My oldest son (the one who requested homemade black bean burgers for his birthday dinner) had 3 helpings of this chili last night, and requested the leftovers for lunch in his thermos today!
This was the first time I made this, and I have to admit, it’s a winner. I served it with scallion flatbread which is another family favorite.
Slow Cooker Black Bean Brown Rice Chili
1 onion, chopped
12 slices bacon, cut into small pieces OR 1 cup cubed ham
two 15 oz. cans black beans, drained and rinsed
one 15 oz. can crushed tomatoes
3 cups chicken broth
1/2 cup brown rice
1 tsp garlic powder
1 tsp cumin
1/2 tsp oregano
salt and pepper to taste
My daughter made me take her picture with it! 🙂
- In a pan over medium heat, cook the bacon or ham for 3 minutes. Then, add the onion and cook until carmelized and soft.
- In the slow cooker, combine the onion mixture, beans, crushed tomato, broth, and brown rice. Then, mix in the garlic powder, cumin, and oregano. Cover and cook on LOW all day.
- Before serving, lift the lid, give it a stir, and adjust the seasonings if necessary, including adding salt and pepper.
- You can serve by itself, sprinkled with shredded cheddar cheese, or topped sour cream.