Mexican veggie hash

Vegetarian
Health score
22%
Mexican veggie hash
40 min.
2
785kcal

Suggestions


Looking for a delicious and vibrant dish that brings the flavors of Mexico right to your kitchen? This Mexican Veggie Hash is the perfect solution! Bursting with colorful ingredients, this vegetarian delight not only satisfies your taste buds but also fuels your body with wholesome nutrition. With its delightful combination of crispy potatoes, sweetcorn, and protein-packed black beans, you're in for a treat that’s as hearty as it is healthy.

In just 40 minutes, you can whip up this mouthwatering side dish that serves two and is perfect for any occasion—whether you’re hosting friends for brunch or simply treating yourself to a cozy dinner at home. The medley of spices, including a hint of Cajun flair and the warmth of fresh chili, adds a zesty kick that elevates the dish to a whole new level. Topped with perfectly fried eggs and creamy avocado, this hash is a feast for both the eyes and the palate.

Not only is this recipe quick and easy, but it also accommodates a variety of dietary preferences, making it a fantastic choice for vegetarians and anyone looking to incorporate more plant-based meals into their diet. Pair it with lime wedges and soured cream for a refreshing touch, and don’t forget the warm tortillas to scoop up all that goodness. Give this Mexican Veggie Hash a try, and you might just find your new favorite meal!

Ingredients

  • 280 potato cut into cubes
  • tbsp butter 
  • tbsp olive oil 
  •  chilli red deseeded sliced finely chopped
  •  garlic clove chopped
  • tsp cajun spice 
  • 198 sweetcorn drained and rinsed canned
  • 200 black bean drained and rinsed well (from a can)
  •  eggs 
  •  avocado ripe chopped

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Cook the potatoes in boiling salted water for 5 mins, then drain and let steam-dry.
  2. Heat half the butter and oil in the pan and fry the potatoes for about 10-15 mins until golden.
  3. Add the chopped chilli, garlic, Cajun seasoning, sweetcorn and black beans, and heat through for about 5 mins, then season.
  4. Keep warm in a low oven while you fry the eggs in the rest of the butter and oil until cooked to your liking. Divide the potatoes between 2 bowls and top with an egg, some chopped avocado and the sliced chilli.
  5. Serve with lime wedges, soured cream and warm tortillas, if you like.

Nutrition Facts

Calories785kcal
Protein11.14%
Fat53.82%
Carbs35.04%

Properties

Glycemic Index
117.75
Glycemic Load
11.86
Inflammation Score
-9
Nutrition Score
29.966521511907%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Apigenin
0.01mg
Luteolin
0.02mg
Myricetin
0.02mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:785.38kcal
39.27%
Fat:49.27g
75.8%
Saturated Fat:13.03g
81.43%
Carbohydrates:72.17g
24.06%
Net Carbohydrates:54.2g
19.71%
Sugar:19.89g
22.1%
Cholesterol:194.21mg
64.74%
Sodium:193.35mg
8.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.95g
45.89%
Vitamin C:60.35mg
73.15%
Fiber:17.97g
71.88%
Vitamin B6:0.87mg
43.31%
Potassium:1509.2mg
43.12%
Folate:156.26µg
39.07%
Vitamin K:39.21µg
37.35%
Vitamin E:5.48mg
36.55%
Vitamin A:1790.11IU
35.8%
Vitamin B5:3.34mg
33.44%
Phosphorus:320mg
32%
Iron:5.43mg
30.18%
Manganese:0.6mg
30.16%
Vitamin B2:0.47mg
27.74%
Vitamin B3:5.47mg
27.34%
Copper:0.5mg
25.02%
Magnesium:98.85mg
24.71%
Selenium:15.35µg
21.93%
Vitamin B1:0.31mg
20.94%
Zinc:2.43mg
16.17%
Vitamin B12:0.42µg
6.93%
Calcium:65.72mg
6.57%
Vitamin D:0.88µg
5.87%