Sweet Potato & Black Bean Hash with Eggs
Sweet potato, black beans, pepper and onion pan-roasted and topped with two eggs — 22 g of protein, ~12 g of fiber and 450 kcal.
Pan-roasted sweet potato, black beans, pepper and onion in olive oil, topped with two fried or poached eggs — 22 g of protein, ~12 g of fiber and 450 kcal. A savoury, fiber-rich breakfast that combines legumes, eggs and an orange vegetable, in 25 minutes.
Watch the 23-second version
A savoury breakfast with about twelve grams of fibre.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Sweet potato, cubed — 150 g
- Canned black beans, drained and rinsed — 80 g
- Eggs — 2 (100 g)
- Olive oil — 7 ml
- Red bell pepper, diced — 60 g
- Onion, diced — 30 g
- Smoked paprika — 1 tsp
Macros per serving
- Calories: 450 kcal
- Protein: 22 g
- Fat: 16 g
- Carbs: 54 g
- Fiber: 12 g
Key micronutrients
- Fiber: ~12 g
- Vitamin A: ~900 µg RAE
- Folate: ~100 µg
Why it earns a spot in the rotation
- Fiber at breakfast. ~12 g per serving, from the beans and the sweet potato.
- Vitamin A from the orange vegetable. ~900 µg RAE per serving.
- Three food groups in one pan. Legumes, eggs and a vegetable, 22 g of protein.
Related protocols
- Tofu Scramble with Peppers & Turmeric
- Skyr with Kiwi, Almonds & Oat Bran
- Greek Yogurt & Mixed Berry Bowl
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
