Sweet Potato, Bean and Veggie Breakfast Hash



So I’ve been perusing through my Forks over Knives book again.  Do you go through cycles where you don’t look at a cookbook for months then become obsessed with it again like me?

I like this book, along with Engine 2 Diet.  I seem to go back to them often when I’m in need for inspiration, especially for breakfast ideas.

Anyway, I always seem to overlook how much of a nutritional punch you can get with simple ingredients like potatoes.  And since I make Hash browns quite often in our house (both diced and shredded), I wanted to do something different this weekend.

This is what I had in the house as my inspiration:

  • A Sweet Potato,
  • Russet Potato,
  • Peppers of all colors,
  • Onions (of course)
  • and to REALLY change things up …. Cannellini beans.

cannellini-beanWhy Cannellini beans?

Well, I started counting my MacroNutrients in 2016.   Another name for it is Flexible Dieting.  It’s where you keep track of your fat, protein and carbs each day vs. counting just calories.

And since I started keep track, I have become unmistakably aware of how out of balance my nutrients were (i.e. high fat, high carbs, low protein). Even though I consider myself to eat relatively healthy my protein has come in low everyday.

Adding beans to a meal helps add that protein I needed and that’s why they ended up in my Veggie Hash Browns.  Not to mention they are really surprisingly delicious, just don’t cook them too long or they can get mushy.  Just warm them up basically.

This recipe made enough that I had plenty of leftovers for the week.  All I had to do the next morning was throw a few eggs in a pan and breakfast was ready in under 5 minutes!!



Sweet Potato and Veggie Hash



  • 1 Organic Onion, diced (about 1/2 – 1 cup)
  • 1 1/2 cups Organic Bell Pepper, diced (I used red, green and yellow)
  • 3 cloves Organic Garlic, minced
  • 1 Tablespoon fresh Rosemary leaves, chopped
  • 1 Tablespoon fresh Thyme leaves, chopped
  • 34 Organic Red Skin Potatoes, diced (or russet or yellow)
  • 1 medium Organic Sweet Potato, diced (approx. 1 cup)
  • 1 (15 oz) can Cannellini Beans, drained & rinsed, Organic if possible
  • 2 cups Organic Spinach, chopped (optional)
  • S&P, to taste
  • Red Pepper Flakes


  1. In a large cast iron skillet, add 2 Tablespoons olive oil and let it heat up
  2. Add the onions and peppers and slowly saute them so they soften, but don’t brown. Season with salt and pepper as they are cooking
  3. Add the garlic and saute another minute
  4. Add the potatoes and herbs and with the heat on low/medium, saute for approximately 15-20 minutes turning infrequently. The less the potatoes are disturbed the more caramelized they become
  5. Lastly, add the beans (and spinach if using) and let it heat through
  6. Serve immediately on it’s own or top with sunny side up eggs


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Recipe Source:  HappilyUnprocessed.com
I used all organic ingredients when making this recipe, and hope you do too!  🙂

3 Fast Facts About Sweet Potatoes:

  • 1 cup contains over 200% of recommended DV of Vit A, 52% Vit C and 50% Magnesium
  • Eating them with 3-5 grams of fat increases our uptake of beta-carotene from sweet potatoes.
  • Contains Anthocyanin which are anti-inflammatory

3 Fast Facts about Cannellini Beans (white beans):

  • High in Fiber, both soluble and insoluble
  • 1-cup meets over half of the Recommended DV of Folate, which lowers the risk of heart attack and stroke
  • Stabilizes Blood Sugar

3 Fast Facts About Garlic:

  • regulates blood sugar levels
  • lowers high blood pressure
  • anti-viral


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  1. Why the egg? And it is not in the recipe. Did I misread something?

  2. Patricia Patterson says:

    You have a mindlessly copied picture of a hash with an egg. How is this Vegan? Makes me feel as if all your posts are just a hash to bring in traffic with little regard for what is claimed.

    • oh boy Patricia. What a ding dong. I wasn’t even thinking about the egg. I had made the Sweet Potato Hash Browns the day before and had them just like that. Then the next day I decided to add eggs to it (b/c I’m not vegan) and didn’t even think about the 2 together. I can certainly omit the picture with egg if it is offensive to vegans. My mistake.

  3. Bev Giglio says:

    Is there a charge to subscribe to your site?

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