Diced potato, tempeh, onion and pepper fried in one pan until crisp at the edges, with kale stirred through at the end. A vegan cooked breakfast.
- Ready in18 minutes
- Prep6 min
- Cook12 min
- Serves1
Ingredients
- 120 g tempeh
- 200 g potatoes (baked or boiled)
- 50 g onions
- 60 g peppers (bell)
- 10 g olive oil
- 40 g kale
Method
- Dice the potatoes small, about one centimetre, so they cook through in the pan. Dice the tempeh, onion and pepper the same size. Strip the kale from its stems and tear it.
- Heat the olive oil in a large pan over medium-high heat. Add the potatoes and cook for eight minutes, turning every couple of minutes, until browned and tender.
- Add the tempeh, onion and pepper and cook for four minutes more until the tempeh is golden.
- Add the kale with a pinch of salt and stir until it wilts. Season and serve.
What this plate gives you
Tempeh is fermented whole soy beans pressed into a block, and 120 g of it carries about 24 g of protein, which is what makes a potato hash a 32 g breakfast. The potato gives most of the 62 g of carbohydrate; the oil and the tempeh give the 24 g of fat. At 554 calories it is just over a quarter of a 2,000-calorie day. Crumble the tempeh and let it sit in the hot pan without stirring for two minutes at a time, so it browns.
Swaps
- Sweet potato for the potato: about the same numbers, more colour.
- Firm tofu for the tempeh: about 8 g less protein.
- Smoked paprika and a splash of soy on the tempeh: no change to the numbers.
Keeping it
Hash reheats well in a pan. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule).
