If breakfast is the most important meal of the day, why do so many people skip it? One of the biggest reasons is the lack of time. Modern life is more complicated than ever, with adults juggling multiple responsibilities like caring for family, developing careers, keeping up with current events, and more.
Fortunately, it’s possible to have a nutritious and convenient breakfast. The key is to look beyond the poppable toaster tarts and syrupy granola bars to meals that are constructed from a handful of whole food ingredients. This Bangladeshi potato hash recipe from the blog With a Spin is the perfect example.
What is a “Potato Hash”?
The word “hash” is derived from the French verb hacher, which means “to chop.” Therefore, a typical hash is a dish containing chopped meat, potatoes, and vegetables, often pan-fried and served piping hot. Breakfast hashes are a great way to use up leftover meats from the night before, like steak, barbeque pork, or even shredded meat leftover from taco night!
Thanks to its simplicity, many world cuisines feature a version of potato hash. The people of the U.K. have enjoyed hash-like recipes with a side of gravy since the 14th century. Across the pond, Americans prefer a hash with crispy, golden potatoes. The Bangladeshi version features classic South Asian flavors like garlic, chili, and spices.
Nutrition Stats of Potato Hash
It’s very easy to cobble together a nutritionally complete hash with starch, vegetables, and protein. The recipe from With a Spin uses hard-boiled eggs, carrots, peas, and cauliflower. The high starch content in potatoes makes it an ideal source of fuel first thing in the morning. People who need to limit their carbs, such as those with diabetes, can easily use fewer potatoes and punch up the vegetable and protein content to suit their dietary needs.
Make It Vegan
The recipe itself isn’t vegan due to the inclusion of eggs. However, you can easily make it vegan by omitting eggs entirely and incorporating your plant-based protein of choice.
Make It Keto
Classic potato hash is not keto-friendly because of the high carb content of potatoes. People following a keto diet can substitute chopped cabbage, white onion, or even bacon in this recipe.
Make It Paleo
The recipe uses whole, unprocessed ingredients. Therefore, it’s already paleo-friendly! Make sure to use paleo-approved cooking oil, such as extra virgin olive oil.
How to Keep It Convenient
The recipe calls for twenty-five minutes of your precious time. Fortunately, most of that time will be dedicated to boiling the potatoes. To make it as easy as possible, get a pot of water and potatoes started on the stove first in the morning, then go about the rest of your morning routine. When you return, the spuds will be soft enough to fry in a pan with some quick-chopped vegetables.
Plan Ahead
You can make it even more convenient by prepping the night before. Simply boil the potatoes and chop the vegetables to keep in the fridge overnight. The following morning, throw everything into a sizzling pan. From there, it’ll only be three to four minutes until you get to enjoy your healthy, satisfying meal.
Substitutions
The recipe uses common ingredients that are found in most pantries. Potatoes, eggs, carrots, and garlic are pretty standard. Cumin powder is a suitable alternative if you can’t find cumin seeds where you live. You can also use a teaspoon of curry powder containing both cumin and turmeric. For those who dislike fresh cilantro flavor, chopped green onion is an excellent alternative.
Use Up Leftovers
This version of hash calls for carrots, peas, and cauliflower. If you lack one or more of these ingredients and want to avoid going to the store, don’t fret! Any vegetables that you have accumulated in the refrigerator to make for dinner can easily be incorporated into the next morning’s breakfast hash. Zucchini, green beans, corn, and asparagus are just a few examples to consider. This dish is also a good way to use up ingredients that are approaching their expiration date.
Final Verdict
This breakfast hash is packed with flavor thanks to the spices, garlic, and chili. It’s also easy to make and extremely customizable. The recipe serves two, but it can easily be sized up to serve the entire family by adding more potatoes and eggs. Next time you’re craving a savory, sticks-to-your-ribs breakfast, try this hearty potato hash.