Quick Skillet Sweet Potato and Black Bean Hash 

Our health would benefit by taking cue from the many cultures around the world where beans are a staple on the breakfast menu. Beans are packed with plant protein, blood sugar stabilizing and appetite squashing fiber, B vitamins, and minerals. Sweet potatoes are an equally nutritious food and are rich in vitamins A and C, B vitamins, potassium, fiber, and antioxidants. Cooked together in one skillet with vegetables and spices, this hearty and satisfying dish is simple to make and packed with flavor.

Prep time: 10 minutes

Cook time: 10 minutes

Serves 3

Ingredients

1 tablespoon extra virgin olive oil

1 15-ounce can black beans, rinsed and drained

1 cup sweet potato, peeled and diced

1 cup riced cauliflower

4 cherry tomatoes, halved

2 cups fresh baby kale, stems removed, finely chopped or substitute 2/3 cup frozen*

1 teaspoon paprika

pinch black pepper

1 ounce (about 3 tablespoons) roasted, unsalted pumpkin seeds

¼ cup chopped fresh cilantro

Instructions

1.     Add the oil to a medium saucepan and heat until shimmering over medium-high heat, about 30 seconds. Add the potato and cook, stirring frequently for around 5 minutes until softened and lightly browned.

2.     Add the beans, riced cauliflower, tomatoes, kale, paprika, and black pepper, stir to combine and continue cooking over medium heat for about 5 minutes until the beans are heated and the kale has wilted.

3.     Remove from the heat and portion onto two plates. Top with pumpkin seeds and fresh cilantro.

4.     Enjoy.

Tip: You can find prewashed and cubed sweet potato and riced cauliflower in the produce aisle, which can cut down on prep time. Feel free to mix up the vegetables based on what you have on hand.

Tip: When substituting frozen for fresh spinach or kale, the equivalent is roughly 3:1 so 3 cups fresh to 1 cup frozen as frozen is much more concentrated and if you use too much it will overpower your dish. 

For 3 servings

Nutrition Facts: Total calories: 298; Total fat: 10g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 45mg; Potassium: 521mg; Carbohydrates: 42g; Fiber: 12g; Sugars (includes natural and added): 5g; Protein: 14g.

For 2 servings

Nutrition Facts: Total calories: 447; Total fat: 14g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 67mg; Potassium: 782mg; Carbohydrates: 63g; Fiber: 18g; Sugars (includes natural and added): 8g; Protein: 20g.It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.