Sweet Potato and Black Bean Hash

hashSometimes things with few ingredients work just right, and this is one of them.  The dish is inspired by one of my dear friends in Paris, who made a similar dish for a lazy brunch one weekend.

In this version I’ve added black beans and omitted the squash – although a mix of sweet potato and squash also tastes brilliant.

The combination of beans and eggs means this is a great source of protein for vegetarians, plus black beans are a super source of antioxidants.

Try making a pan of this hash for a speedy supper or a lazy brunch – the leftovers also taste great cold with salad.

Serves 2 (large portions) or 4 (if served with sourdough and salad)

Ingredients

  • 3 good sized sweet potatoes (about 250g)
  • 1 tbsp olive oil or coconut oil
  • 1 onion, sliced
  • 2 cloves garlic, crushed
  • 1-2 tsp chilli flakes
  • 1/2 can black beans, rinsed (around 120g)
  • good pinch salt and pepper
  • 4 eggs
  • couple of big handfuls coriander or rocket
  • chilli oil to serve (optional)
  • sourdough to serve (optional)

How to

  1. Peel the sweet potatoes and cut into small chunks – they’ll cook quicker this way. Place in a pan, cover with water and bring to a simmer. Cook for around 6-8 minutes or until they are soft and mash-able
  2. While the potatoes are cooking, gently heat one tablespoon of the olive oil in a large deep sided non stick frying pan and fry the onion and garlic until soft and golden
  3. Drain the sweet potatoes, then add to the pan with the chilli flakes, remaining oil and fry for a further 2-3 minutes. Tip in the beans, and then start to mash the beans and potatoes with the back of the spoon so that they begin to break down – this should be quite easy if your potatoes are soft enough. Once you have a rough ‘mash’, season and then spread the mix evenly over the pan and cook for 5 minutes without stirring so that the bottom becomes golden brown.
  4. Heat your grill. Make 4 small circular indents in the mash  and crack in the eggs. Cook for 2-3 minutes then transfer the pan to the grill and cook for a further few minutes until the eggs whites are just set. If you don’t have a grill, cover your pan with a lid until the eggs are set.
  5. Place a few big handfuls of rocket in the centre of the pan, or scatter with chopped coriander and a drizzle of chill oil

Nutritional info

Based on 4 portions, not including chilli oil or bread

Calories

Carbs

Fat

Protein

237

22g

10g

11g