Hearty Breakfast Potatoes
This hearty veggie breakfast hash is a delicious and nutritious way to kick-start your day, bursting with vibrant flavors and nourishing ingredients that will satisfy both your taste buds and your hunger.
Digging Into Nutrition
Sweet Potatoes: Sweet potatoes are rich in beta-carotene, a powerful antioxidant that gives them their vibrant orange color. They are also a good source of fiber, vitamins A and C, and potassium. Sweet potatoes provide complex carbohydrates for sustained energy, support immune function, and promote healthy skin and vision.
Bell Peppers: Bell peppers are low in calories but high in vitamins C and A, antioxidants that help protect cells from damage. They also contain fiber, folate, and potassium, which are important for heart health and digestion. Bell peppers add crunch and sweetness to the breakfast hash while contributing to its nutritional profile.
Zucchini: Zucchini is a low-calorie vegetable that is high in water content and provides vitamins C and K, as well as antioxidants like lutein and zeaxanthin. It is a good source of fiber, which supports digestive health, and contributes to the overall texture and flavor of the breakfast hash.
Cherry Tomatoes: Cherry tomatoes are packed with vitamin C and other antioxidants, such as lycopene, which may help reduce the risk of chronic diseases. They also provide fiber and hydration, as well as a burst of sweet-tart flavor to the dish. Cherry tomatoes add color and juiciness to the breakfast hash.
Black Beans: Black beans are a plant-based protein source that is rich in fiber, folate, and minerals like iron and magnesium. They are low in fat but high in complex carbohydrates, making them a filling and satisfying addition to the breakfast hash. Black beans can help regulate blood sugar levels, promote digestive health, and support muscle function and energy production.
Herbs and Spices (Garlic, Smoked Paprika, Cumin): Garlic adds flavor and potential health benefits, such as immune support, while smoked paprika and cumin bring a depth of smoky and earthy flavors to the dish. These spices not only enhance the taste of the breakfast hash but also offer antioxidant properties and may have anti-inflammatory effects.
Fresh Herbs (Parsley or Cilantro): Fresh parsley or cilantro add a pop of color and freshness to the breakfast hash. They are rich in vitamins A and K, as well as antioxidants and minerals. Herbs like parsley and cilantro can help improve digestion, reduce inflammation, and add a burst of flavor to the dish.
Ingredients
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 small sweet potato, diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Salt and pepper, to taste
- 1 can of black beans, rinsed and drained
- Fresh parsley or cilantro, for garnish
Directions
- Heat olive oil in a large skillet over medium heat. Add the diced onion and garlic, and sauté until fragrant and translucent.
- Add the diced sweet potato to the skillet and cook for about 5-7 minutes until it starts to soften.
- Stir in the diced red bell pepper, zucchini, and cherry tomatoes. Season with smoked paprika, cumin, salt, and pepper.
- Cook for another 7-10 minutes, stirring occasionally, until the vegetables are tender and slightly caramelized.
- Add the black beans to the skillet and stir well to combine with the vegetable mixture.
- Cook for an additional 2-3 minutes until the beans are heated through.
- Taste and adjust the seasoning, if needed. Garnish the veggie breakfast hash with fresh parsley or cilantro before serving.
- Serve the veggie breakfast hash hot, either on its own or with a side of whole grain toast or a poached egg for added protein.
Author
Cody Landry
