Asparagus, Mushroom and Potato Hash
Asparagus, mushroom and potato combine to make this colorful and hearty breakfast that is full of texture, flavour, nutrients and protein. This hash has a fresh and light, springtime taste. It has become a fast favourite in my household and is suitable for not just breakfast, but lunch or a weeknight dinner.
Asparagus is a vegetable power house that has an array of vitamins, anti-oxidants and fibre. The fibre helps to move food through the gut and prevent discomfort around digestion. It is also high in water, which helps prevent constipation and work as a diuretic to help flush out excess water and relieve bloating. Asparagus is also a pre biotic which helps to nourish the good bacteria in the gut and create a balance between the good and bad bacteria.
For more asparagus recipes, head to the 5adayNZ website.
400 grams asparagus, ends cut off, slice into 1cm pieces
250 grams mushrooms, washed and thinly sliced
1 capsicum, cut into small pieces
1 medium potato, cut into small cubes
1 small brown onion, diced
3-4 eggs to serve with hash (optional)
2 garlic cloves, minced
2 tablespoons olive oil
Salt + pepper
Fresh parsley to season
Bring a medium pot of water with about a teaspoon of salt to boil. Add the potatoes and cook until just before completely done, around 10 minutes. Drain water and put aside.
Heat about 2 tablespoons olive oil in large frying pan. Add onions and garlic and cook over medium heat until soft. Add asparagus, capsicum and potatoes, turn up heat and cook until potatoes are crisped and brown.
Add mushrooms, salt + pepper and more oil if needed. Stir-fry until cooked through, around another 10 minutes. Serve in individual bowls, top with a fried or poached egg. Sprinkle with pepper and chopped fresh parsley.