Smokey Paprika Parsnip Hash
An alternative breakfast or brunch to get your day started with 3 portions of veg. With a nice smokey taste, some hearty black beans and yolky poached eggs it's got something for everyone. One of my favourites 🙂
Ingredients
- 1 tsp coconut oil (or rapeseed)
- 1 medium parsnip ((100g) scrubbed and grated)
- 1 medium red onion (peeled and diced)
- 1 clove garlic (crushed)
- 1 tsp smoked paprika
- 0.5 tsp cumin
- 16 cherry tomatoes (sliced)
- 0.25 tsp black pepper (optional)
- 1 can black beans (drained and rinsed)
- 2 eggs
- 1 avocado (sliced)
Instructions
- Heat the oil in the frying pan.
- Add in the parsnip and 1tbsp water and fry for 5 minutes until browning and softening.
- Add the red onion, garlic, paprika, cumin and cherry tomatoes and fry for a further 5 minutes.
- Add the black beans and cook for a further 5 minutes until the parsnip is soft (cook for longer if it isn't).
- Add black pepper to taste.
- Turn the heat down low.
- Make two dips into the parsnip mix and add the eggs. Cover the pan and leave to poach in the mix for a few minutes.
- Serve once the egg tops are set with the avocado on the side.
Notes
Prep Tips:
If this is too much parsnip for you, you can swap half the parsnip for potato.
You may also find it easier to poach the eggs on the side in a pan of water, and then put them on top, especially if your pan isn't very big.
Health Tips:
Black beans are an amazing source of antioxidants, helping prevent damage to all your body's cells and reducing your chances of chronic disease.
Eco Tips:
Get your veg out of packaging where ever possible and eat this when things are in season.
NUTRITION: Amount and (% RDA)
Calories: 616kcal (31%)Carbohydrates: 82g (27%)Protein: 28g (56%)Fat: 23g (35%)Saturated Fat: 6g (38%)Trans Fat: 0gCholesterol: 164mg (55%)Sodium: 98mg (4%)Potassium: 1963mg (56%)Fiber: 30g (125%)Sugar: 10g (11%)Vitamin A: 1561IU (31%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 59mg (72%)Vitamin D: 1µg (7%)Vitamin E: 5mg (33%)Vitamin K: 44µg (42%)Calcium: 156mg (16%)Copper: 1mg (50%)Folate: 481µg (120%)Iron: 8mg (44%)Manganese: 2mg (100%)Magnesium: 219mg (55%)Phosphorus: 536mg (54%)Selenium: 19µg (27%)Zinc: 4mg (27%)
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