Black Bean and Sweet Potato Hash
Suitable for: 8 months to 10 months old baby
Ingredients:
- 4 cups peeled cubed sweet potatoes (1/2 inch cubes)
- 2 cans black beans, drained and rinsed or 4 cups dried black beans that have been cooked
- Pepper
- 1 large onion
- chopped 3 teaspoons dried thyme leaves
- 3 to 4 tablespoons olive oil
- 1 sweet red pepper chopped (optional)
Cooking Method and Preparation:
Step 1: In large skillet, saute onion and thyme in oil until onion is tender, about 5 minutes.
Step 2: Add red pepper and sweet potatoes; saute until potatoes begin to soften, about 8 minutes.
Step 3: Stir in beans and cook until potatoes are tender, about 5 minutes.
Step 4: Season to taste with pepper. Shape the sweet potato and black beans into hashes or balls as a great finger food that is full of protein and iron. You can also serve it with omelette as a breakfast meal.
Nutritional Value of 1 cup (172g) of Black Beans:
| 1 | Protein | 15.2 g |
| 2 | Vitamin A | 10.3 IU |
| 3 | Omega-3 fatty acids | 181 mg |
| 4 | Zinc | 1.9 mg |
| 5 | Folate | 256 mcg |
| 6 | Calcium | 46.4 mg |
| 7 | Iron | 3.6 mg |
| 8 | Magnesium | 120 mg |
| 9 | Phosphorus | 241 mg |
| 10 | Potassium | 611 mg |
Nutritional Value of 100g of Sweet Potato:
|
1 |
Folates |
11 ug |
|
2 |
Vitamin A |
14187 IU |
|
3 |
Vitamin C |
2.4 mg |
|
4 |
Vitamin E |
0.26 mg |
|
5 |
Potassium |
337 mg |
|
6 |
Calcium |
30 mg |
|
7 |
Magnesium |
25 mg |
|
8 |
Phosphorus |
47 mg |
|
9 |
Carotene-B |
8509 ug |
|
10 |
Dietary Fiber |
3 g |
Benefits of Black Bean and Sweet Potato Hash:
Black beans contain iron, phosphorous, calcium, magnesium, manganese, copper, and zinc, which helps to build and maintaining bone structure and strength in your baby.
Calcium and phosphorus are essential in bone structure, while iron and zinc play important roles in maintaining the strength and elasticity of bones and joints.
The fiber, potassium, folate, vitamin B6 and phytonutrient content in black beans also support your baby's heart health.
Sweet potatoes are high in Vitamin A and beta carotene as well as potassium. They also contain a good amount of Vitamin E, calcium and folate.
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