Black bean and sweet potato Breakfast hash – A Delicious Vegan Breakfast Recipe

This flavorful and hearty sweet potato and black bean hash is a perfect way to start your morning. Bursting with savory, spicy flavors and packed with wholesome ingredients, this dish is not only delicious but also vegan-friendly. If you’re searching for a breakfast recipe that checks all the boxes for taste, simplicity, and nutrition, keep reading—this sweet potato breakfast hash will become your new favorite breakfast or brunch go-to.

Table of Contents

Introduction to Sweet Potato and Black Bean Hash

Sweet potato and black bean hash is a savory breakfast recipe that blends the earthy flavors of sweet potatoes with the hearty goodness of black beans. Infused with bold spices and simple seasonings, this vegan breakfast dish is a satisfying way to fuel your morning and keep your taste buds happy. Perfect for breakfast or brunch, it’s a versatile dish that can even double as a breakfast-for-dinner option.

Why This Sweet Potato Breakfast Hash Stands Out

Unlike traditional breakfast hashes that might rely on meat or eggs, this sweet potato breakfast hash is entirely vegan and packed with flavor. The combination of sweet potatoes and black beans brings a unique balance of sweet and savory, accented by a touch of spice from seasonings like smoked paprika and cumin. The hash is cooked to perfection in a single skillet, making it super simple to whip up.

The Health Benefits of Sweet Potatoes and Black Beans

Sweet potatoes and black beans aren’t just delicious; they’re incredibly nutritious as well. Here’s why:

Sweet Potatoes: Packed with vitamins like A and C, fiber, and antioxidants, sweet potatoes are excellent for boosting your immune system and maintaining healthy digestion.
Black Beans: These little powerhouses are full of plant-based protein, iron, and fiber. They provide sustained energy and are heart-healthy due to their low saturated fat content.

Combining these two ingredients makes for a nutrient-dense, healthy breakfast that supports overall well-being.

Essential Ingredients for Sweet Potato and Black Bean Hash

To create this vibrant dish, you’ll need the following ingredients:

Sweet potatoes (2 large, peeled and diced)
Black beans (1 can, drained and rinsed)
Bell pepper (1, diced)
Red onion (1, diced)
Garlic (2 cloves, minced)
Cilantro (chopped, for garnish)
Avocado (optional, for topping)
Cumin (1 teaspoon)
Smoked paprika (½ teaspoon)
Chili powder (½ teaspoon)
Salt and pepper (to taste)
1 tablespoon of olive oil
Sour cream (vegan, optional for serving)

Step-by-Step Guide to Make Sweet Potato Hash

Prepare the sweet potatoes: Peel and dice the sweet potatoes into bite-sized cubes for even cooking.
Heat the skillet: Place a large skillet over medium heat and add 1 tablespoon of olive oil.
Cook the sweet potatoes: Add the sweet potatoes to the skillet and allow them to cook for about 10-12 minutes, stirring occasionally, until they start to soften and develop a crispy exterior.
Add the vegetables: Toss in the diced bell pepper and red onion. Sauté for 3 minutes or until the onion becomes translucent.
Stir in the garlic and seasonings: Add the minced garlic, cumin, smoked paprika, and chili powder to the skillet. Cook for 2-3 minutes, stirring to combine the flavors.
Add the black beans: Toss the drained black beans into the skillet. Stir everything together and cook for another 2-3 minutes until heated through.
Adjust seasoning: Season with salt and pepper to taste.
Garnish and serve: Remove the skillet from the heat and top with fresh cilantro and optional avocado slices. Serve with a dollop of vegan sour cream if desired.

Nutrient Table per 100g

Nutrient	Amount per 100g
Calories	120 kcal
Protein	3.5g
Carbohydrates	20g
Dietary Fiber	5g
Sugars	3g
Total Fat	3g
Saturated Fat	0.5g
Vitamin A	9500 IU
Vitamin C	25mg
Iron	1.2mg
Calcium	45mg

This sweet potato and black bean hash provides a balanced mix of carbs, protein, and healthy fats, making it an energizing and nutritious meal to kick-start your day.

Tips for Perfecting Your Sweet Potato Breakfast Hash

Ensure even cooking: Dice the sweet potatoes uniformly to promote even cooking.
Don’t overcrowd the skillet: This helps keep the sweet potatoes crispy rather than soggy.
Add a touch of spice: For those who love a little heat, sprinkle some cayenne or crushed red pepper.

How to Customize Your Sweet Potato and Black Bean Hash

Make this recipe your own with these ideas:

Add spinach: Throw in a handful of spinach during the last few minutes of cooking for added greens.
Switch up the beans: Use pinto beans or chickpeas for a change in flavor.
Top with tofu: Pan-fry tofu cubes and add them for an extra protein boost.

Serving Suggestions for a Complete Vegan Breakfast

Pair your sweet potato and black bean hash with these sides for a complete meal:

Fresh fruit salad: The light and refreshing contrast balances the savory hash.
Toast or tortillas: Use tortillas to turn your hash into breakfast tacos.
Sliced avocado: The creaminess complements the spicy, savory flavors of the hash.

Meal Prep and Storage Tips

Store leftovers: Place any leftover hash in an airtight container and store it in the refrigerator for up to 3-4 days.
Reheat: Warm in a skillet over medium heat or in the microwave for a quick meal.
Freezing: This hash freezes well. Just reheat it in a skillet or microwave to enjoy later.

Nutritional Value of the Sweet Potato and Black Bean Hash

This healthy breakfast dish is rich in:

Protein: Thanks to the black beans, each serving provides a substantial amount of plant-based protein.
Fiber: Both sweet potatoes and black beans are loaded with fiber, supporting digestive health.
Vitamins and minerals: The combination of vegetables provides an array of essential vitamins, including vitamin A, vitamin C, potassium, and iron.

Conclusion

Sweet potato and black bean hash is a delicious, nutritious, and easy-to-make vegan breakfast recipe. The combination of sweet potatoes, black beans, and spices creates a flavorful dish perfect for breakfast or brunch. Whether you’re meal prepping or serving this dish for a special brunch, it’s a recipe worth adding to your vegan breakfast repertoire.

Key Points to Remember

Sweet potatoes and black beans create a nutrient-rich base.
Customize the hash with your favorite toppings or mix-ins like spinach or tofu.
Meal prep-friendly and perfect for reheat as leftovers.

FAQs about Sweet Potato Hash

Can I make this recipe ahead of time? Yes, it stores well in an airtight container and can be reheated for up to 4 days.
What can I use instead of black beans? Pinto beans or chickpeas are great alternatives that blend well with sweet potatoes.
How do I keep the sweet potatoes crispy? Make sure not to overcrowd the skillet, which helps them fry evenly.
What other seasonings can I use? You can experiment with taco seasoning, garlic powder, or cayenne for added flavor.
Can I freeze the sweet potato and black bean hash? Yes, this dish freezes well and can be reheated in a skillet or microwave when ready to eat.