This Healthy Potato Brunch Bowl is a great brunch, lunch or breakfast dish when you fancy loading up on the veggies! It’s simple to make, cooks on the hob/stove and has a Mexican, salsa feel with the black beans! Full of fibre it makes a great alternative to porridge to start the day. You can add various topics – avocado, sprouted seeds, salsa, sweetcorn – as you like. I like mine with fresh tomatoes……..give it a go!
Breakfast bowl health benefits
I used sweet potatoes rather than white potatoes for this dish. Sweet potatoes are packed full of Vitamin C and carotenes which boost the antioxidant activity in the body. They are also known as ‘anti-diabetic food. This means they help to stabilise blood sugar levels and improve the insulin response. This is very important if you’re starting to see the weight creep on and are worried your diet includes high levels of processed carbohydrates which the body converts to sugar to store if not burnt up through exercise or normal living.
Black bean health benefits
Black beans are a staple food in many Mexican type dishes. They are also known as common beans, as are kidney beans, butter beans, haricot beans and pinto beans. They have a lower fat content than soya beans and are a great source of complex carbohydrate and fibre.
The main health benefit of black beans is their rich source of cholesterol-lowering fibre. And, in addition to lowering cholesterol, their high fibre content prevents blood sugar levels from rising too rapidly after a meal. Together with the sweet potatoes, they make an excellent choice for an individual with diabetes or insulin resistance.
Black beans also contain a significant amount of antioxidants, folic acid and Vitamin B6. Folic acid helps lower levels of an amino acid called homocysteine. Elevated levels of homocysteine are a risk factor for heart attacks and strokes.
Beans also protect against cancer, in particular breast cancer where studies showed a 24% reduction when beans were eaten two or more times per week.
This healthy potato brunch bowl is full of great reasons to start the day with it!
Healthy Potato Brunch Bowl
This delicious bowl packed full of veggie goodness is a great way to start the day as a brunch or lunch. With sweet potatoes and black beans it's great for anyone seeking to control their blood sugar levels.
- Frying pan
- 2 Sweet potatoes – medium, cut into small cubes
- 1 Red pepper, sliced
- 1/2 Red onion, sliced
- 1 Garlic clove, finely chopped
- Dash of paprika, salt & pepper
- 200g Black beans, cooked, drained and rinsed (if tinned)
- 100g Spinach
- Topping of your choice – avocado, tomatoes, sprouted seeds, sweet corn……
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Heat some extra virgin olive oil in a frying pan and when hot add the chopped potatoes. Stir and cover allowing the potatoes to soften over 10 minutes. I add a little water to stop the potatoes burning which means they also steam a little.
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Add the pepper, onion, garlic, season with salt and pepper and add some paprika to taste. Allow to cook for a further 10 minutes.
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Add the beans and spinach, stir as the spinach starts to wilt.
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Serve and add toppings of your choice. I like avocado, fresh chopped tomatoes and some sprouted seeds. Add a drizzle of hot chilli sauce too if you like! Enjoy!