SWEET POTATO AND BLACK BEAN BREAKFAST HASH
This Sweet Potato And Black Bean Breakfast Hash is a nutritious and flavourful dish perfect for breakfast or brunch. The combination of sweet potatoes and black beans provides an outstanding balance of fibre, protein and complex carbohydrates, making it satisfying and energising. Lightly seasoned with cumin and sautéed in olive oil, this dish delivers a warm, earthy taste with a subtle hint of spices like salt and black pepper. It’s an easy and one-pan meal that comes together quickly, making it ideal for busy mornings. Whether enjoyed on its own or paired with eggs, avocado or fresh salsa, this Sweet Potato And Black Bean Breakfast Hash is a delicious way to start the day. Plus, it’s naturally gluten-free, vegetarian and packed with nutrients, making it an excellent option for various dietary preferences.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Mexican
PREPARATION/TECHNIQUES
Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Wheat/Gluten-Free, Quick and Easy, Healthy
DISH TYPE
Main Course
INGREDIENTS
The following ingredients are required for the preparation of Sweet Potato And Black Bean Breakfast Hash:
- 50 grams | 1.76 ounces | sweet potatoes, diced
- 30 grams | 1.06 ounces | black beans
- 1 gram | 0.04 ounces | ½ teaspoon cumin
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 36 grams | 0.01 ounces | pinch sea salt
- 36 grams | 0.01 ounces | pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 195 kilocalories
- Protein: 4.8 grams
- Fat: 9.1 grams
- Saturated Fat: 0.7 grams
- Carbohydrate: 25.1 grams
- Sugars: 6.0 grams
- Fibre: 6.3 grams
- Sodium: 61 milligrams
PREPARATION
These steps are followed for the preparation of Sweet Potato And Black Bean Breakfast Hash:
- Heat A Pan: Place a non-stick or cast-iron skillet over a medium flame and add the olive oil.
- Sauté The Sweet Potatoes: Add the diced sweet potatoes to the pan and cook for 7 to 8 minutes, stirring occasionally, until they start to soften and develop a slight caramelisation.
- Add The Black Beans And Cumin: Stir in the black beans and cumin, ensuring everything is well coated in the seasoning. Cook for an additional 3 to 4 minutes.
- Season And Finish Cooking: Add salt and black pepper to taste, then continue cooking for another 2 minutes until the sweet potatoes are tender but not mushy.
- Serve Immediately: Transfer to a plate and top with optional garnishes like fresh coriander, diced avocado, a squeeze of lime juice or a fried egg.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for the preparation of Sweet Potato And Black Bean Breakfast Hash:
- Dice Evenly: Cutting the sweet potatoes into small, even pieces ensures they cook quickly and evenly.
- Use A Well-Heated Pan: This helps to achieve a slight crispiness on the sweet potatoes, adding texture to the dish.
- Don’t Overcrowd The Pan: Cooking in a single layer allows the sweet potatoes to brown properly rather than steam.
- Make It Spicy: Add a pinch of smoked paprika or a dash of chilli flakes for extra heat.
VARIATIONS
- Add Greens: Toss in some spinach or kale during the last minute of cooking for added nutrients.
- Increase Protein: Serve with a poached or fried egg on top for a protein boost.
- Make It Vegan: Keep it dairy-free by avoiding cheese or eggs and adding avocado for creaminess.
- Boost Flavour: Mix in finely chopped red onion or bell peppers for extra sweetness and crunch.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat for the best texture.
- Freezing: While the black beans freeze well, sweet potatoes can become slightly mushy when thawed. If freezing, ensure they are slightly undercooked before storing in an airtight container for up to 2 months.
- Meal Preparation: Dice and par-cook the sweet potatoes in advance to save time during busy mornings.
