Black Bean and Sweet Potato Breakfast Hash
Nourishing and filling, this Black Bean and Sweet Potato Breakfast Hash is smoky and lightly sweet with all the perfect savory breakfast notes you need to start your day.
If you haven’t been able to tell, I’m a big oatmeal fan. I love oatmeal and it’s always my preferred meal of the day. However, there are times when I do want something savory that is not oat based, in which case I might end up eating a plate of Migas or this Black Bean and Sweet Potato Breakfast Hash. Nourishing and filling, this breakfast can also be made ahead if meal prepping for the week.
Why You’ll Love This Breakfast Hash
- It’s easy to make and scale. Everything cooks in one pan and you can make larger amounts to meal prep during the week as well.
- Loaded with flavor from the garlic and smoked paprika all the way down to the umami-rich sun-dried tomatoes. You can also further adjust the flavor to suit your needs.
- Budget friendly. This vegan meal is gluten-free and uses naturally cheap ingredients like sweet potato and black beans.
- Perfect for those that are always looking for a savory vegan breakfast recipe.
Key Ingredients and Substitutions
- Sweet Potato: Regular potato can work here too. Big tip, make sure to cut them small and evenly so they cook faster. If you cut them big it will take much longer to soften them on the stove top.
- Black Beans: Canned or fresh black beans work. You can also make this with white beans, chickpeas or black eyed peas. Just make sure to rinse and drain really well.
- Sun-Dried Tomatoes: I like these not just for the flavor they provide, but also because they give a chewy element to the dish. You can omit or sub for mushrooms, I would sauté them first to brown them and set aside before starting the meal and stir them in at the very end to maintain their texture.
- Spices & Herbs: Smoked Paprika, Fennel Seeds, Thyme, and Cumin for flavor.
- Soy Sauce: Gives us a touch of umami flavor. To make this dish truly gluten-free, please make sure to use a gluten-free soy sauce, tamari or coconut aminos for preparation.
- Maple Syrup: Provides just a hint of sweet to balance the savory flavors from the spices and soy sauce. You can opt for your favorite liquid sweetener or omit based on preference.
How to Make Sweet Potato Breakfast Hash
Sauté your onions and peppers until softened. Stir in your sweet potato and sauté regularly to allow the sweet potato to cook through evenly. Once the potatoes are fork tender, add in the garlic and sauté for an extra minute until fragrant.
Fold in your spices and herbs and allow to sauté and coat your vegetables and potatoes well. Then add in your sun-dried tomatoes, soy sauce and continue to sauté for 2-3 minutes to fully combine.
Stir in your black beans, maple syrup and kale and allow to sauté until the kale has wilted before serving.
Tips for the Perfect Hash
- Cut your sweet potato small and evenly. We are going for 1 inch sized cubes, and the more even the cuts the more evenly they will cook on the pan. This will prevent some bites from still being crunchy and others from being burnt through as others are still cooking. Also note, you will need to cook your potatoes longer if you cut them bigger than 1 inch in size.
- If your potatoes don’t cook through, lightly steam them for a few minutes. After sautéing your sweet potato, you can let them steam for a short time by covering your pan with a lid for 5 extra minutes. Remove lid and continue with the instructions as detailed.
- Feel free to change up the seasonings or vegetables based on what you have on hand. You can swap for some spinach in place of kale or sauté some mushrooms to enjoy with this.
- If heating back up, I recommend the stove top over the microwave as you can help crisp everything back up and make it taste fresher this way. Microwaving is totally okay, it just might make everything more mushy.
Frequently Asked Questions
Sweet potatoes are a highly nutritious food. While many are concerned it might be too many carbs to consume, sweet potatoes provide a form of complex carbs that provides a sustained and stable energy throughout the day. The beautiful orange color is a sign of its antioxidant potential and its ability to help support and maintain a healthy immune system. It’s high in beta-carotene, potassium, good gut promoting fiber, and a number of other antioxidants, vitamins and minerals.
You may have cut them too big or unevenly, which means your potatoes may need more time to cook. You can add a small splash of water to the pan, place the lid back on and allow the sweet potatoes to steam for five minutes if not completely cooked through.
That is totally up to you. If leaving the peel on, just make sure to scrub the skin really well before using to help remove any dirt on the surface.
Make sure to remove excess moisture from the potato after washing it with a kitchen towel. Removing that moisture will help the potatoes better sear and crisp in the oil if that is your desired texture.
Prepare the recipe as recommended. Feel free to double if needed. Once cooked, allow to cool and then place in your individually portioned containers. Place in the refrigerator for up to 4 days. To heat them back up, you can add back to a skillet and allow to cook until warmed through again.
Just note, that the textures will change a bit after freezing. However, if freezing, place the cooled dish in its appropriate airtight container and place in the freezer for up to a month. Add the portion to a skillet and allow to heat through and crisp back up with a little oil before serving.
How to Serve
This meal is complete as is, but you can serve it with some avocado for some additional healthy fats. You can also serve it along side some tofu scramble to add additional protein and fullness if you need it.
More Vegan Breakfast Recipes
- Vegan Breakfast Burritos
- Lemon Poppy Seed Breakfast
- Coconut Cardamom Baked Oatmeal
- Herby Tofu Breakfast Sandwich
- Chocolate Cherry Granola
Black Bean and Sweet Potato Breakfast Hash
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 3 servings 1x
- Category: Breakfast
- Method: Stove Top
- Cuisine: American
- Diet: Vegan
Description
Nourishing and filling, this Black Bean and Sweet Potato Breakfast Hash is smoky and lightly sweet with all the savory breakfast flavors.
Ingredients
- 1–2 tbsp avocado oil or olive oil
- 1/2 yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 large sweet potato, about 1/2 lb in weight or 3 cups diced into 1 inch cubes
- 1/4 cup sun-dried tomato, sliced
- 2 tsp smoked paprika
- 1/2 tsp thyme
- 1/2 tsp fennel
- 1/2 tsp cumin
- 1 tbsp soy sauce, choose gluten-free soy sauce or coconut aminos for gluten-free preparation
- 1, 15 oz can black beans, rinsed and drained
- 2 cups kale, chopped
- 2 tsp maple syrup
- Salt and pepper to taste
Instructions
- Warm your oil in a large skillet over medium low heat, then add onions and peppers along with a pinch of salt and sauté until softened.
- Stir in your sweet potato and sauté frequently to allow the sweet potato to cook through evenly, about 10-12 minutes. If potatoes are still too firm, add a tablespoon of water, cover your pan with a lid and allow to cook for 4-5 minutes to finish them off.
- Once the potatoes are fork tender, add in the garlic and sauté for an extra minute until fragrant.
- Fold in your spices and herbs and allow to sauté and coat your vegetables and potatoes well.
- Add in your sun-dried tomatoes and soy sauce and continue to sauté for 2-3 minutes to fully combine.
- Stir in your black beans, maple syrup and kale and allow to sauté until the kale has wilted. Adjust seasonings as desired and serve.
Notes
Cut your sweet potato small and evenly. We are going for 1 inch sized cubes, and the more even the cuts the more evenly they will cook on the pan.
Feel free to change up the seasonings or vegetables based on what you have on hand.
If heating back up, I recommend the stove top over the microwave as you can help crisp everything back up and make it taste fresher this way. Microwaving is totally okay, it just might make everything more mushy.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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Did you use sun-dried tomatoes packed in oil or dry-packed? (And does it make a difference?). I have both on hand and I’m not sure if one is preferable over the other for this recipe.
Side note: I love all of your recipes and have got my brother and boyfriend hooked on your blog and recipes. We’re all addicted to the cilantro lime chickpeas!
I have made this recipe both ways and it works. So mostly, choose based off of preference. I tend to like the oil packed ones a little better if they are in seasoned oil. And awww, so glad you enjoy the recipes and glad others are enjoying it too. That really made my day to read. 🙂
Just made for lunch! Delicious!
So glad. Thank you so much Chaya. 🙂