CHICKPEA BREAKFAST HASH WITH SWEET POTATO
The Chickpea Breakfast Hash With Sweet Potato is a vibrant and one-pan breakfast dish that’s hearty and nourishing. This breakfast combines the plant-powered protein of chickpeas with the natural sweetness of diced sweet potatoes, the freshness of bell pepper and onion. This hash is a savoury way to begin the day. It is seasoned with smoky paprika and sautéed in olive oil. Every bite is packed with texture, flavour and colour, which is perfect for those on a vegan, gluten-free or dairy-free diet and it only takes minutes to prepare. Whether enjoyed solo or served alongside avocado or toast, this Chickpea Breakfast Hash With Sweet Potato is ideal for fuelling your morning with clean energy. It’s a versatile meal option that transitions easily from a quick breakfast to a weekend brunch plate and it’s just as good reheated for lunch.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté, One-Pot Wonders, Pan-Fry
OCCASION/HOLIDAY
Back to School, Casual Dinner, Spring, Mother’s Day, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, Healthy, Quick & Easy, High Fibre, Low Fat
DISH TYPE
Bowl
INGREDIENTS
The ingredients required for Chickpea Breakfast Hash With Sweet Potato are listed below:
- 82 grams | 2.89 ounces | ½ cup canned chickpeas, rinsed
- 33 grams | 1.16 ounces | ¼ cup diced sweet potato
- 38 grams | 1.34 ounces | ¼ bell pepper, chopped
- 40 grams | 1.41 ounces | ¼ onion, chopped
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
- gram | 0.04 ounces | ½ teaspoon paprika
FULL NUTRITIONAL INFORMATION
- Calories: 233 kilocalories
- Fat: 6.6 grams
- Saturated Fat: 0.9 grams
- Carbohydrate: 35.1 grams
- Sugar: 8.6 grams
- Fibre: 8.7 grams
- Sodium: 143 milligrams
- Protein: 8.8 grams
- Calcium: 70 milligrams
- Potassium: 422 milligrams
- Iron: 2.9 milligrams
PREPARATION
- Prepare The Vegetables: Dice the sweet potato into small cubes and chop the bell pepper and onion. Keeping the pieces even in size ensures balanced cooking and a consistent texture in the finished dish.
- Heat The Oil: Place a non-stick skillet on medium heat and add olive oil. Allow it to warm for a minute so the vegetables will sauté evenly without sticking to the pan.
- Cook The Sweet Potato: Add the diced sweet potato to the skillet and cook for 5 to 6 minutes. Stir occasionally until the cubes are tender yet still hold their shape, as this forms the hearty base of the hash.
- Add Onion And Pepper: Stir in the chopped onion and bell pepper. Sauté together for 3 to 4 minutes until softened and lightly golden, adding freshness and a gentle sweetness to the mix.
- Toss In The Chickpeas: Add the rinsed and drained chickpeas to the skillet. Stir thoroughly so they combine well with the vegetables, absorbing the flavours as they heat through.
- Season And Sauté: Sprinkle paprika evenly over the mixture. Continue cooking for 3 to 4 minutes until the vegetables are slightly crisp on the edges and the flavours are well blended.
- Finish And Serve: Remove the skillet from the heat. Serve hot, topped with fresh herbs or avocado slices if desired, for added flavour and presentation.
PREPARATION TIME
5 minutes
COOKING TIME
12 minutes
TIPS
These tips can make your Chickpea Breakfast Hash With Sweet Potato even tastier:
- Chop Ingredients Evenly: Uniform pieces ensure even cooking and better texture.
- Soften Potatoes First: Start with the sweet potato to ensure it cooks through.
- Use A Lid: Cover the pan while cooking the potatoes to speed up the softening process.
- Season To Taste: Adjust spices and salt according to personal preference.
- Serve with Extras: Pair with greens, avocado or toast for a more complete meal experience.
VARIATIONS
- Add Leafy Greens: Stir in spinach or kale in the final minutes for added nutrients.
- Use Different Beans: Swap chickpeas for black beans or cannellini beans for variety.
- Spice It Up: Add chilli flakes, cumin or smoked paprika for more depth.
- Top With Vegan Cheese: Melt over dairy-free cheese for a richer hash.
- Include Tofu Or Tempeh: Add extra plant-based protein by mixing in crumbled tofu or cubed tempeh.
PREPPING AND STORAGE
- Refrigerate Leftovers: Store in an airtight container for up to 3 days in the refrigerator.
- Avoid Freezing: Freezing is not ideal as it may affect the texture of the vegetables.
- Pre-Cook Sweet Potato: Steam or microwave the sweet potato before pan-cooking to save time.
- Make In Bulk: Double the recipe and portion for meal prep throughout the week.
