Sweet Potato Black Bean Hash

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published April 16, 2023

This hearty hash will fill you up and keep you satisfied. Instead of a yellow onion try adding a Spanish onion to sweeten the pot.

Introducing the delicious and nutritious Sweet Potato Black Bean Hash recipe! Packed with a variety of colorful vegetables and plant-based protein, this flavorful dish is perfect for breakfast, lunch, or dinner. With the added benefits of being low-sodium and high-fiber, it's an excellent choice for those looking to maintain a healthy diet.

Power Up Your Plate with Sweet Potatoes

Sweet potatoes are a root vegetable that is packed with essential nutrients, making them a valuable addition to any healthy diet. They are an excellent source of dietary fiber, vitamin A, vitamin C, potassium, and manganese. Sweet potatoes are also rich in antioxidants, which help protect against cell damage and disease.

There are several varieties of sweet potatoes, including orange, purple, and white. Orange sweet potatoes, also known as yams, are the most common variety found in grocery stores. Purple sweet potatoes are rich in anthocyanins, which give them their distinctive color and have been linked to a reduced risk of certain cancers and improved heart health. White sweet potatoes have a milder flavor than orange sweet potatoes and are lower in sugar.

Sweet potatoes have a moderate glycemic index (GI), ranging from 44-96 depending on the cooking method and variety. However, their glycemic load (GL), which takes into account the amount of carbohydrate in a serving, is relatively low. This means that sweet potatoes are a good option for people living with diabetes to consume in moderation, as they are less likely to cause a rapid rise in blood glucose levels compared to high GI foods.

In summary, sweet potatoes are a nutrient-dense root vegetable that comes in several varieties. They are a good source of fiber, vitamins, minerals, and antioxidants. While they have a moderate GI, their low GL makes them a good option for people living with diabetes to consume in moderation as part of a balanced diet.

Shopping for and Storing Sweet Potatoes

When shopping for sweet potatoes, it's important to choose ones that are firm, smooth, and free from bruises or soft spots. Look for sweet potatoes that have a vibrant color and are heavy for their size, indicating that they are fresh and full of moisture. Avoid sweet potatoes that are too large or have started to sprout, as these may be woody or tough.

When it comes to storing sweet potatoes, they should be kept in a cool, dry, and dark place such as a pantry or basement. Avoid storing sweet potatoes in the refrigerator, as the cold temperature can alter their flavor and texture. Sweet potatoes can be stored for up to several weeks if stored properly. It's important to check them periodically for any signs of spoilage and discard any that have become soft or mushy.

To prepare sweet potatoes for use in a recipe like the Sweet Potato Black Bean Hash, simply wash them thoroughly under running water and peel them if desired. Sweet potatoes can be cubed, sliced, or mashed and can be roasted, boiled, or sautéed to your liking.

Black Beans: The Superfood Legume for a Flavor-Packed and Diabetes-Friendly Hash

Black beans are a type of legume that is popular in many cuisines around the world. They are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. One cup of cooked black beans contains about 15 grams of protein, 15 grams of fiber, and significant amounts of iron, magnesium, and potassium.

There are several varieties of black beans, including the popular black turtle beans, as well as small black beans, and black soybeans. Each variety has a slightly different flavor and texture, but they are all nutritionally similar.

Black beans have a low glycemic index (GI) of around 30-40, depending on the cooking method, making them a good option for people living with diabetes. They also have a low glycemic load (GL), meaning that they are unlikely to cause a rapid increase in blood glucose levels. Consuming black beans can help regulate blood glucose levels, maintain satiety, and improve cardiovascular health.

In summary, black beans are a nutritious and versatile legume that is an excellent source of protein, fiber, and essential vitamins and minerals. They have a low GI and GL, making them a good option for people living with diabetes to consume in moderation as part of a healthy diet.

Sweet Potato Black Bean Hash

Beverly Verwey
Servings 2 people
Calories 416 kcal


  • 1/4 to 1/2 cup vegetable broth low-sodium
  • 1/2 cup white onion or Spanish onion finely chopped
  • 1/2 tbsp garlic cloves minced
  • 2 1/2 tsp poultry seasoning see below for seasoning recipe
  • 2 cups sweet potato cubed and peeled (if so desired)
  • 3/4 cup celery stalk finely chopped
  • 1/2 up carrot finely chopped
  • 1 1/2 cups low sodium black beans drained and rinsed
  • 1 cup bell pepper (any color) cubed
  • 1 tsp ground cumin
  • 1/4 to 1/2 tsp red pepper flakes depending on your taste
  • 1 cup spinach or kale

Poultry Seasoning

  • 2 tsp ground dried sage
  • 1 1/2 tsp ground dried thyme
  • 1 tsp ground dried marjoram
  • 3/4 tsp ground dried rosemary
  • 1/2 tsp ground nutmeg
  • 1/2 tsp finely ground black pepper


  • Heat 2 tbsp broth in a large pan or pot. Add white onion, garlic, and poultry seasoning. Cook for 5 minutes until the onion is translucent. Add more broth if needed small amounts at a time.
  • Add sweet potato, celery, and carrot and cook for 10 to 15 minutes until vegetables are tender.
  • Add black beans, bell pepper, cumin and red pepper flakes. Continue to cook for 3 minutes.
  • Add spinach or kale and cook until wilted.
  • Serve immediately.

Poultry Seasoning

  • Combine all ingredients in a sealable container. Use as much as needed. Store any left-over spices.


Calories: 416kcalCarbohydrates: 87.2gProtein: 16.7gFat: 1.9gSodium: 120.9mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.