Serves 4

Meat and potato hash is an old-fashioned way of serving leftovers for breakfast.  This is a tasty modern take-off on that concept, using Cajun spices and the New Orleans staple, red beans.  Serve with Vegan “Ham” Gravy, or with ketchup.  For a special breakfast, serve with scrambled tofu.


6 ounces new or red potato, diced small

6 ounces yam or sweet potato, peeled and diced small

1/2 large green bell pepper, chopped

1 small onion, finely-chopped

2 green onions, finely-chopped

2 cloves garlic, minced

2 cups cooked or canned (a 19-ounce can) small red beans or kidney beans, rinsed and drained

2 teaspoons Cajun seasoning

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/4 cup vegetarian broth             


Steam the diced potatoes and yams until just tender.


Spray a large nonstick skillet with oil from a pump sprayer, or with cooking spray.  Steam-fry the green pepper, onions, green onions, and garlic until the onion is softened and starting to brown a little.  PS: You can use some oil to sauté the veggies, if you prefer. Add the steamed potatoes and yams or sweet potatoes, and the beans.  Mash the potatoes and beans coarsely right in the skillet with a potato masher.  Add the Cajun seasoning, thyme and salt, and the broth.  Mix well.


Turn down the heat to medium.  Smooth the hash out evenly over the skillet and cover.  Cook for about 5 minutes, or until a crust forms on the bottom.  Cut the "cake" into four pieces and carefully loosen it from the pan with a thin spatula.


Turn each piece over on a plate so that the crust is on top.  Serve hot with gravy or ketchup.


Nutrition Facts

Nutrition (per serving): 200.3 calories; 1% calories from fat; 0.3g total fat; 0.0mg cholesterol; 272.0mg sodium; 811.8mg potassium; 40.5g carbohydrates; 11.3g fiber; 3.3g sugar; 10.7g protein.