Thursday, July 12, 2012

Sweet Potato + Black Bean Hash

Oh snap…look who has another post this week!

Not that it should really be an accomplishment but I’ve gotta get back on track with baby steps I guess ;) 

Plus some things are just too good not to share!


Not sure where I got the inspiration for this, but I was trying to think of ways in use sweet potatoes in breakfast, plus I had some black beans in the fridge.  Boom.  Hash!

If you want to make it Paleo just leave out the beans…it would be delicious either way.  Personally I don’t get the whole “no beans” part of the paleo diet.  From what I’ve read the “anti-nutrients”in beans are in their uncooked state…and once properly soaked/prepared, the anti-nutrients are almost entirely gone.   Considering you can’t exactly eat uncooked beans, I’m not sure what the big deal is.

Woops, sidetracked.

Sweet Potato + Black Bean Hash
(for two people)

  • 2 tsp coconut oil
  • 1 medium sweet potato, diced
  • 1/2 small yellow onion, diced
  • 1 red or green bell pepper (or 1/2 each) diced
  • 1/8 tsp smoked paprika
  • 1/8 tsp paprika (or use 1/4 tsp paprika if you don’t have smoked)
  • garlic powder, few shakes
  • crushed red pepper flakes, few shakes
  • 1/4 tsp salt
  • 1/2 cup black beans (cooked or canned)
  • 1 tsp butter or more coconut oil
  • 2 eggs
  • avocado (sliced, served on the side…optional, but SO good for you!)
  • sour cream (optional)
  • salsa (optional)

Note: best to chop the potato, onion, and pepper in small pieces so they cook faster.

In a cast iron or non-stick skillet heat the 2 tsp coconut oil over medium heat.  Add onion and pepper.  Sauté for 3-4 minutes.  Add sweet potato.  Stir in paprika, garlic powder, crushed red pepper, and salt.  Cook for another 5-7 minutes, only stir occasionally as the potatoes will only get browned if they sit still against the pan.  As the potatoes are just about done to the consistency you like, add the bean and cook another 1-2 minutes. 


Plate the hash on two plates, set aside somewhere to keep warm (sometimes I put them in a “cool” oven, or even turn the oven on for a couple minutes then off just to warm it a smidge).

In the same pan heat the 1 tsp butter or coconut oil.  Crack 2 eggs in the pan and cook to your liking….I did over easy.

Serve egg on top of hash….bacon on the side if you like!


The avocado on the side is a MUST for me.  I also added a little sour cream, but didn’t need any salsa…flavorful enough on its own.  I even liked a slightly runny yolk!!  Who am I??


I LOOOOVED this breakfast!!  It’s not a ton of food, but the proportions are really easy to adjust if you’re feeding more people or if you or your guest have bigger appetites!  Or just add more eggs :)  Brian and I tend to eat similar servings sometimes, but I know some of you might have husbands who eat way more so go nuts!  We were both completely satisfied…not too full, just right. 


Iced latte as my bevy of choice.

Lots of healthy fats, protein, and carbs here!  

I used to think I hated hash…in my mind it was always corned beef hash, like that weird stuff from a can, but thankfully now I know better and there are numerous ways to make a “hash” that do not involve canned meat products ;) 

Do you like hash?  Favorite version??


  1. FunandfearlessinbeantownJuly 12, 2012 at 8:37 PM

    I like making potato hash with potatoes, onion, hot peppers and lots of garlic!  I especially like making hash when I'm making breakfast for dinner.

  2. oh yes, this looks like the perfect breakfast :)  avocado is great on top! 

  3. mmmmmmmmmmmm! What a fantastic breakfast! Sweet potato is good any time of day. Hope you're doing well <3