Sweet Potato, Black Bean, and Corn Hash

This week I realized how limited my concept of breakfast truly is.

Growing up, breakfast was always a bagel and orange juice. I wasn’t a big cereal girl. Couldn’t be bothered with eggs every morning.

I still love bagels, and often have two pieces of really good whole grain brain in the morning with a mug of hot cider. On the rare occasion that I don’t have toast in the morning, I’ll have eggs with sweet potatoes. And on an even rarer occasion, I’ll have a bowl of cereal.

And that’s it.

In case you didn’t notice the pattern, 95% of what I eat in the morning involves wheat and gluten.

What do you eat when you aren’t eating wheat or gluten and you have no eggs in the house?

Breakfast Hash, of course. With sweet potatoes, black beans, and corn.


Breakfast Hash

A savory breakfast hash loaded up with the good stuff: sweet potatoes, black beans, and corn.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 -6


  • 1 sweet potato peeled and cubed (the smaller the pieces, the faster it cooks)
  • 1 sweet onion diced
  • 2-3 cloves garlic
  • 1 tbs dried oregano
  • 3/4 cup vegetable broth
  • 1 can black beans drained and rinsed
  • 1 cup frozen corn
  • 2 tbs fresh chopped parsley
  • salt and pepper
  • olive oil


  • 1 tsp dried orange peel
  • 1 tsp coriander


  1. Heat olive oil in a large skillet. Add in onions and saute for 3-5 minutes.
  2. Add sweet potatoes and saute for another 5-7 minutes, until they start to brown.
  3. Add in garlic, oregano (and other spices if using), salt and pepper. Saute until fragrant, about 1-2 minutes.
  4. Add broth and cook until all liquid is absorbed, about 3-5 minutes.
  5. Add in black beans and corn. Cook until heated through.
  6. Stir in parsley.
  7. Spoon what you want into a bowl, and dig in!

Allergen Information

Nightshade free, dairy free, wheat free, gluten free, soy free, and egg free.
PS—This would also make a tasty lunch and dinner.

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Written by

Emily Levenson is learning to trust her gut all over again. She is committed to listening to AND following the nuggets of wisdom her gut has been dishing out for decades. You can follow Emily's journey here on the blog, through the Nourish + Flourish podcast, and through her posts on Instagram.

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