Zesty Chickpea Potato Hash

This recipe is traditionally served for dinner, but for those among us who are firm in their belief that eggs are only at breakfast—eat it whenever you want to. Eggs are nestled in crisp potatoes (or turnips!), protein-rich chickpeas, veggies and greens with a dash of curry powder. It’s savory, filling and if you’re fighting your hormones and your waistline in perimenopause, this is an act of high-protein and fiber self-care in a skillet.

Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, I’m your people. start here

Ingredients:

(see printable recipe card down below)

SERVINGS: 4 | Start to finish: 30 minutes

• 2 tbsp (30 ml) extra virgin olive oil or avocado oil

• 3 cups (450 g) small cubed potatoes, fresh or thawed if frozen

• 2 cups (60 g) chopped greens (spinach, kale, collards, or mustard greens)

• ½ cup (75 g) finely chopped onion

• 1 tbsp (6 g) fresh ginger, grated or minced

• 1½ tbsp (10 g) curry powder

• 1 tsp (2 g) red pepper flakes

• ½ tsp (3 g) salt, optional

• ½ tsp (1 g) ground black pepper

• 1 can (425 g / 15 oz) chickpeas, drained (prefer no-salt added)

• 1 cup (180 g) chopped tomato, fresh or canned, or use the whole can if you prefer

• 4 eggs

Swaps and enhancements for hormones (perimenopause) and insulin resistance:

• swap potatoes for turnips, cauliflower florets or sweet potatoes to reduce glycemic index

How To Make This

1. In a large nonstick skillet over medium-high heat, heat the oil. Add the potatoes, greens, onion, ginger, curry power, pepper flakes, salt and pepper. Stir to combine and press into a layer with a wooden spoon. Cook, without stirring, until crispy and golden brown on the bottom, approximately 10 minutes or until potatoes are tender.

2. Reduce heat to medium-low. Add chickpeas and tomato, stirring gently until just combined. Press back into an even layer then make 3 or 4 wells in the mixture. Break eggs, one at a time, into a cup to prevent shell fragments from getting into the hash. Slip one egg into each well. Cover with a lid, or sheet of aluminum foil, and continue cooking for 6-8 minutes until the egg whites are set approximately 6-8 minutes depending on how you like your yolks

3. To serve, use a large serving spoon to scoop out each egg with a proportionate amount of hash.

Real Talk

This recipe has one of the strongest anti-inflammatory spice profiles in the collection. Curry powder, fresh ginger, red pepper flakes, and black pepper together hit multiple insulin-sensitizing and inflammation-reducing pathways simultaneously. Black pepper specifically increases curcumin absorption from the turmeric in the curry powder by up to 2,000% (1)

Chef’s Tips

To avoid chopping veggies, you can purchase them frozen or pre-chopped in the produce section. Buy canned chickpeas and the only work left to do is to crack some eggs and shake in a few spices.

Before You Go

This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story  or start here .

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.

Melissa

Source:

1. Shoba et al. "Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers." Planta Medica, 1998. PMID: 9619120.

Print

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Chickpea Potato Hash with Eggs

Servings: 3

Author: Melissa

Cook time: 12 MinTotal time: 12 Min

This is an easy skillet breakfast or brunch that can be cooked in a cast iron skillet on a campfire or grill over medium hot coals as well as on your stove top. As the hash simmers, the eggs gently poach, in the savory flavors. If you prefer your eggs with a harder yolk, simply cook them for a few extra minutes (a lid is helpful here).

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Ingredients

• 2 Tablespoons extra-virgin olive oil or other healthy oil such as avocado oil
• 3 cups frozen cubed hash brown potatoes, thawed
• 1 cup chopped greens (spinach, kale, collards or mustard greens)
• ½ cup finely chopped onion
• 1 tablespoon minced fresh ginger
• 1 tablespoon curry powder
• 1 teaspoon red pepper flakes (optional)
• 1/2 teaspoon salt (omit if watching sodium intake)
• 1/2 teaspoon ground black pepper
• 1 15-ounce can chickpeas, drained
• 1 cup chopped tomato, fresh or canned
• 3 eggs

Instructions

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the potatoes, greens, onion, ginger, curry power, pepper flakes (if using), salt and pepper, stir to combine and press into a layer with a silicone spatula. Cook, without stirring, until crispy and golden brown on the bottom, about 4- 5 minutes.
2. Reduce heat to medium-low. Fold in chickpeas and tomato until just combined. Press back into an even layer then make 3 spaces (“wells”) in the mixture. Break eggs, one at a time, into a cup to prevent shell fragments from getting into the hash and slip one egg into each space. Cover with a lid or tin foil sheet and continue cooking until the eggs are set, 4 to 5 minutes for soft-set yolks or until the yolks are to your liking.
3. To serve, use a large serving spoon to scoop out one egg with the proportionate amount of hash into low bowls like these (they are perfect for serving all types of meals, including soup and pasta!)

Notes

MELISSA’S TIPS AND TRICKS

• For a one-skillet breakfast or brunch, use a 12-inch cast iron for this recipe
• To avoid chopping veggies, you can purchase them frozen or pre-chopped in the produce section. Buy canned chickpeas and the only work left to do is to crack some eggs and shake in a few spices 💃
• To cook on a charcoal grill, get the coals medium hot (see photo) and when it’s time to plop in the eggs, cover the cast iron with a tinfoil lid to help set the eggs (if you have a cast iron with a lid, even better)
• Feel free to add more veggies (if they fit!) like chopped zucchini, cauliflower or broccoli

Nutrition Facts

Calories

475.2

Fat (grams)

18.12 g

Sat. Fat (grams)

3.38 g

Fiber (grams)

11.25 g

Net carbs

52.38 g

Sugar (grams)

2.75 g

Protein (grams)

18.15 g

Sodium (milligrams)

909.87 mg

Carbs (grams)

63.61 g

Cholesterol (grams)

163.68 mg

Calcium

122.02 mg

Folic Acid

0 µg

Iron

5.64 mg

Magnesium

83.9 mg

Potassium

1101.05 mg

Vitamin B12

0.39 µg

Vitamin C

29.57 mg

Vitamin D

0.88 µg

Vitamin E

2.78 mg

Vitamin K

13.03 µg

1/2 teaspoon salt included in totals- omit salt to lower sodium. Nutritional info provided as a courtesy and basic guideline.  The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure

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hash, chickpeas, potatoes, eggs, garbanzos, ginger, spinach, greens, breakfast, vegetarian

Breakfast and Brunch, Gluten-Free, Vegetarian

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