Healthy Sweet Potato and Black Bean Breakfast Hash: an easy recipe for breakfast

Recipe at a glance

This original sweet potato and black bean breakfast hash recipe makes 4 servings and takes about 30 minutes, excluding any overnight chilling or freezing stated in the method. It is designed for a US home kitchen and uses familiar grocery-store ingredients. The format emphasizes plant foods, whole grains, lean protein or unsaturated fats where they fit the dish, consistent with broad American Heart Association and USDA MyPlate eating-pattern guidance. ^{[1] [2]}

Ingredients

Measure the following before starting: 1) 2 medium sweet potatoes diced; 2) 1 can no-salt-added black beans rinsed; 3) 1 red bell pepper diced; 4) 1/2 onion diced; 5) 2 teaspoons olive oil; 6) 1 teaspoon smoked paprika; 7) 4 eggs; 8) 1/4 cup cilantro. Ingredient brands vary, especially for sodium and added sugar, so compare labels when buying canned foods, sauces, yogurt, nut butter, broth and packaged whole-grain products. Unless the ingredient list says otherwise, drain and rinse canned beans and use unsweetened dairy or nondairy products. ^{[1] [2]}

How to make it

1) Heat olive oil in a skillet and cook sweet potato and onion, covered, for 10 minutes. 2) Add bell pepper, paprika and beans and cook until the potatoes are tender. Work with clean hands, utensils and preparation surfaces, and keep cold ingredients refrigerated until needed. ^{[1] [2] [3]}

3) Make four wells and crack an egg into each. 4) Cover and cook until the eggs reach the desired doneness, then add cilantro. Cook eggs until whites are set; 160°F is the USDA benchmark for egg dishes. Serve in the stated portions while the intended hot or cold texture is at its best. ^{[1] [2] [3]}

Healthy preparation and storage

Rinsing canned beans reduces surface sodium. The word “healthy” describes the overall ingredient pattern and preparation method, not a medical treatment or a promise that one recipe fits every dietary need. People managing allergies, diabetes, kidney disease, celiac disease or another condition should adjust ingredients with guidance appropriate to them. ^{[1] [2]}

Refrigerate leftovers in shallow covered containers within two hours. Most cooked recipes keep for three to four days; fresh assembled salads, cut avocado dishes and crisp snacks are best sooner. Reheat cooked leftovers until steaming, and do not leave dairy, eggs, seafood, poultry or meat at room temperature for extended periods. ^{[2] [3]}