Smokey Paprika Parsnip Hash

Sarah Read

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 :)

5 from 1 vote

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Prep Time 10

Cook Time 25

Total Time 35

Course Breakfast, Lunch

Servings

Portions of fruit and veg 4

Calories 616 kcal

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%)

Keyword black beans, eggs, parsnip

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