Easy Plant Based Breakfast Hash

Name: Easy Plant Based Breakfast Hash
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: American
Ingredients: 2 sweet potatoes; 4 red potatoes (white or red is best, but russets will do); 1/4 pound asparagus; 1 onion; 1/2 pound broccoli florets; Garlic (to taste); 1 teaspoon salt free seasoning

7 steps

Prep:20minCook:25min

A savory plant based breakfast of white and sweet potatoes, broccoli, onions, asparagus and whatever other veggies sound good. Feel free to clean out your refrigerator with this recipe. I like to finish it with hot sauce like Tapatío. You may like to sprinkle some shredded cheese on top as well. Some days I add black beans or jalapeños. It is such an easy recipe to play around with. This recipe serves roughly 6 single meal portions or 10 to 12 as a side. Depends on the size of your potatoes as well Enjoy!

Updated at: Thu, 17 Aug 2023 00:05:24 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories155.7 kcal (8%)

Total Fat0.4 g (1%)

Carbs35.3 g (14%)

Sugars5.6 g (6%)

Protein4.7 g (9%)

Sodium67.5 mg (3%)

Fiber5.4 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2sweet potatoes

4red potatoes

white or red is best, but russets will do

0.25 poundasparagus

1onion

0.5 poundbroccoli florets

garlic

to taste

1 teaspoonsalt free seasoning

Instructions

Step 1

Preheat the pan on your stovetop to a medium heat. If using oil add it now.

Step 2

Wash the potatoes. Peel if desired. Then cut them into medium to large diced pieces. Add them to the hot pan first as they take the longest to cook. The larger the dice the longer they take to get soft. Give them a good shake now and then. Let some of the sides get a little char. Allow the potatoes to cook for a few minutes before adding additional vegetables. *If not using oil, occasionally add small amounts of water so they don't stick to the pan.

While the potatoes are cooking prep the rest of the vegetables. Add a tablespoon of water if vegetables are sticking to the pan. Move them around often.

Step 3

Wash and then remove the woody ends of the asparagus. Cut the asparagus into thirds. Make smaller cuts if the asparagus is thicker. As you prep each vegetable add it to the pan and give it a good stir or flip.

Step 4

Wash and cut up the broccoli florets to your liking. Add to pan. If you cut them very small you may want to add them toward the end or they may not hold their shape. If using frozen you can defrost them or add frozen.

Step 5

Peel onion. Cut onion to desired size. I prefer to cut the onion in half pole to pole (root end to stem end). Remove both ends and make thin slices pole to pole. You can also rough chop the onion if you prefer diced. Add to pan.

Step 6

Peel and mince garlic. Use as much or as little garlic that you like. Jarred garlic is fine here too. Add to pan. *I add the garlic toward the end of this recipe because I don't want it to burn. If using oil you may add it earlier.

Step 7

Season to taste. I prefer to use an all in one salt free seasoning blend like Penzeys Mural of Flavor, Mrs Dash or Spike. Feel free to add salt and pepper to your liking. I also like to add a little turmeric for health benefits. Have fun with it!