CHICKPEA BREAKFAST HASH
Chickpea Breakfast Hash is a vibrant and one-pan breakfast dish that’s hearty and nourishing. Combining 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. Seasoned with smoky paprika and sautéed in olive oil, every bite is packed with texture, flavour and colour. It’s 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 breakfast hash 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
Oatmeal / Porridge, Energy Bars, Tacos & Wraps, Frittata, Salad
INGREDIENTS
The ingredients required for Chickpea Breakfast Hash are listed below:
- ½ cup canned chickpeas, drained and rinsed
- ¼ cup diced sweet potato
- ¼ bell pepper, chopped
- ¼ onion, chopped
- 1 tsp olive oil
- ½ tsp paprika
FULL NUTRITIONAL INFORMATION
- Calories: 196.7 kcal
- Fat: 6.7 g
- Saturated Fat: 0.8 g
- Carbohydrate: 29.4 g
- Sugar: 7.1 mg
- Fiber: 7.3 mg
- Sodium: 182.7 mg
- Protein: 6.7 mg
- Calcium: 54.6 mg
- Iron: 1.4 mg
- Potassium: 329.6 mg
PREPARATION
- Prepare The Vegetables: Dice sweet potato and chop bell pepper and onion.
- Heat The Oil: In a non-stick skillet, heat olive oil over medium heat.
- Cook The Sweet Potato: Add diced sweet potato and cook for 5 to 6 minutes until tender.
- Add Onion And Pepper: Stir in chopped onion and bell pepper and sauté for 3 to 4 minutes.
- Toss In The Chickpeas: Add drained chickpeas and stir everything together.
- Season and Sauté: Sprinkle in paprika, then cook for an additional 3 to 4 minutes until slightly crisp.
- Finish and Serve: Remove from heat and serve hot, accompanied by optional fresh herbs or avocado slices.
PREP TIME
5 minutes
COOKING TIME
12 minutes
TIPS
These tips can make your Chickpea Breakfast Hash 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 fridge.
- Reheat Gently: Reheat on the stove over low heat or in the microwave until warm.
- 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.