Sweet Potato & Carrot Hash Toast

Hubby and I have been listening to quite a few podcasts  regarding food. We've recently come across The Foods We Eat on TED Radio Hour. It provides insight into questions such as: How has our food system evolved? What is sustainability? How can the individual contribute to a sustainable food system? It is worth a listen.

Our take-away from the talk was this: choose local produce, eat seasonally and eat more plants. We wanted to start somewhere so we've focused on our meat consumption. While we eat tons of fruits and veggies, we generally have an animal protein with breakfast, lunch and dinner. We figured it would be a fun to try replacing the protein in at least two of those meals with plant-based proteins such as beans, lentils, tofu etc. 

I've realized that I rely pretty heavily on meat to be the center of most of our meals. So, this will also be a good way to test my culinary skills. I'll try to share as many of my creations as possible with you!

This first recipe is a Sweet Potato Hash Toast - it was hubby and wifey approved. The hash was made from a combo of sweet potato and carrot. It had a warm spicy flavor which was complimented perfectly by the sweet undertone of the veggies. I added black beans to give the dish a nice meaty texture. Of course, I had to top it with avocado because who doesn't love a perfectly ripe and creamy avo?! I hope you all enjoy! 


  • 1/2 medium sized sweet potato (or yam) 
  • 1 small whole carrot 
  • 1/4 red onion 
  • 1/2 cup black beans
  • Bread of choice (sourdough or cracked whole wheat works well) 
  • 1 TBS Olive Oil 
  • 1 1/2 TSPS Cumin
  • Salt and Pepper to taste  


  • Tomato
  • Onion
  • Cilantro 
  • Avocado 


  1. Grate the sweet potato, carrot and onion. Season with cumin, salt and pepper to taste.
  2. Coat the bottom of a non-stick skillet with olive oil.
  3. For a softer hash (which is what I prefer over toast) fry the sweet potato in the skillet. Use a spatula to remove from the bottom of the pan and stir every minute for 5 minutes. (If a crispier hash is desired, let the hash fry without moving for about 2 minutes. Use the spatula to turn over onto the other side and allow to fry for another 2 minutes.)  
  4. Add the black beans to the hash mixture and cook until the beans are warm. 
  5. Toast the bread until crispy. 
  6. Top the toast with the hash and if desired mashed avocado, tomato, onion and cilantro. 

Nutrition Content:

Yield: 2 Servings

1 Serving:     

  • Calories: 350 cal
  • Protein: 9.6 grams
  • Fat: 13.3 grams
  • Carbs: 51.3 grams
    • Fiber: 14 grams