Rancheros Farmer's Breakfast
Yields 3-5 servings
Sweet potato hash, Southwest inspired black bean patties, and a poached egg bring to mind a traditional farmer’s breakfast with a Mexican flare (hence the “rancheros”).
The combination of quinoa, black beans, sweet potato, and eggs means this dish is representing the gamut of food groups: we’ve got complex carbohydrates represented by sweet potatoes, a complete protein in the quinoa, and stellar fats (omega-3s and 6s in our eggs). Feel free to add some avocados, I wished I had!
Serve it up with a side of arugula (the peppery green pairs excellently) and this meal is square as square can be.
Black Bean Patties
1/4 cup quinoa
1/2 can (8 oz) reduced sodium organic black beans
1/2 small yellow onion (about 1/4 cup)
2-4 garlic cloves
2 tbsp taco seasoning
1/2 green bell pepper (about 1/4 cup)
1 tbsp coconut or avocado oil
Preheat oven to 375 degrees.
1. Prepare your quinoa. If it isn’t pre-rinsed, make sure to rinse and drain your grain. Add quinoa to a small sauce pan with 1/2 cup of water. Bring to a boil, reduce heat, and let simmer (covered) until the water is absorbed and the quinoa is fluffy. (about 15 minutes–check and stir 1/2 way)
2. Drain and rinse beans. In a food processor, combine beans, onion, bell pepper, garlic, and taco seasoning. Process until well blended.
3. In a large bowl, combine qunioa and black bean mixture. Fold until well blended.
5. Using your hands, mold the mixture into 5 individual patties.
6. Cook for about 20 minutes or until browned.
Sweet Potato Hash
2-3 sweet potatoes, grated
1/2 tsp sea salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp Herbs de Provence (or whatever herbs are your favorite!)
2 tbsp coconut or avocado oil
1. Using a hand grater, a food processor with a julienne grater attachment, or a spiralizer, transform your scrubbed sweet potatoes into hash form. (I went with a spiralizer because I find it to be the easiest... and I love my spiralizer and any chance to use it. I aslo like to leave the skins on my yams--many nutrients in the skin.) In a large bowl, toss with herbs/seasonings.
2. In a large skillet (cast iron works best, if you have one), bring your oil of choice to a simmer over medium/high heat (I recommend high smoke point oils like avocado, palm, or coconut oil)
3. Toss in your hash and allow to cook for one minute, stirring intermittently.
4. Cover with a lid and allow to cook for a couple more minutes. (I cooked for one minute, tossed again, covered and cooked for another minute.) You'll know your hash is ready when you've got some browned crispies in there. The browned crispies are the BEST.
5. Turn down the heat and throw any fresh herbs in, at this point. (Cilantro and basil are winners, in my taste book. I added 4 fresh basil leaves (roughly chopped) from the garden. Stupendous addition.)
Poach dem eggs. (Need instructions?)
Plate your dish with the hash first, the black bean patty next, and the poached egg on top.
Garnish with green onions, additional salt and pepper, cilantro, basil... whatever sounds good to you!
Throw some arugula on that plate (and maybe some sliced up avocado), and relish your breakfast. You deserve it.
With extreme gratitude for good food,