Recipes>Dairy-Free Recipes
Plant-based Cooked Breakfast
by Dr Sarah Brewer, Juliette Kellow from Eat Better Live Longer
Serves 2
This tasty breakfast recipe from Eat Better, Live Longer is a clever dairy-free twist on a traditional Full English, perfect for anyone looking for a lighter version of the classic weekend breakfast. To make this recipe vegan, simply leave out the poached eggs.
Discover more delicious Breakfast recipes
Energising recipes to start your day right
From the book
Eat Better Live Longer
Dr Sarah Brewer, Juliette Kellow
Eat Better Live Longer
A nourishing guide to a longer, healthier life
Easy, delicious recipes with helpful nutritional advice
Classic dishes with a health-conscious twist
Buy From
Introduction
From the sweet potatoes’ beta-carotene for healthy eyes to the fibre-filled beans for controlling blood cholesterol levels, every bite of this satisfying dish is beneficial.
Beneficial for:
- The Brain
- Vision
- Hearing & Balance
- Oral Health
- Immunity
- Bones & Muscles
- Skin & Sensation
- The Lungs
- Heart & Blood
- Gut Health
- Urinary Health
- Men’s Health / Women’s Health
Tags
Ingredients
| 3 tbsp | olive oil, plus extra for drizzling |
|---|---|
| 1 | small red onion, finely chopped |
| 1 | garlic clove, sliced |
| ½ tsp | smoked paprika |
| ¼ tsp | cayenne pepper, plus a pinch for the tomatoes |
| 400g (14oz) can | haricot beans, rinsed and drained |
| 250g (9oz) | tomato passata |
| Freshly ground black pepper | |
| 150g (5½oz) | chestnut mushrooms |
| 1 | baby aubergine (100g/3½oz), cut into small cubes |
| 1 tsp | dried mixed herbs |
| 3 | ripe medium tomatoes, halved |
| 1 | large sweet potato (about 200g/7oz), scrubbed not peeled |
| 1 tbsp | cider vinegar |
| 2 | eggs |
| 15g (½oz) | sunflower seeds |
| Parsley, to serve |
Essential kit
You will need: 7.5cm (3in) cooking rings.
Method
Preheat the oven to 200°C (400°F/Gas 6). Heat 1 tablespoon of oil in a pan and fry the onion for 2–3 minutes until soft. Add the garlic and fry for another minute. Then, add the spices, beans, and passata, stirring well. Season the mixture with black pepper, bring it to a simmer, cover, and let it cook gently, stirring occasionally.
Place the mushrooms on a large baking tray and drizzle them with a little oil. Put the aubergine cubes at the other end of the tray and season them with the dried herbs and black pepper, then drizzle on a little more oil. Roast for 10 minutes, before adding the tomatoes, seasoning the tops with a pinch of cayenne. Return to the oven for another 5–10 minutes until the aubergine is cooked.
Put a pan of water on to boil and grate the sweet potatoes. Heat 2 tablespoons of oil in a frying pan over a medium-high heat, then press the grated potato into 7.5cm (3in) cooking rings to shape the hash browns. Fry for 3 minutes on one side, pressing the potato down (to compact into a “cake”), and 2 minutes on the other.
Add the vinegar to the boiling water and break one egg into a small bowl. Reduce the heat to a simmer and carefully drop the egg into the simmering water; repeat for the second egg. Poach the eggs for 3–4 minutes; lift the eggs out with a slotted spoon.
Serve two hash browns on each plate with a poached egg, a spoonful of beans, some roasted vegetables, and a sprinkle of the seeds and parsley.
Nutrition per serving:
Calories 608 Total fat 32.1g Saturated fat 5.3g Carbohydrates 56.7g Dietary fibre 17.7g Sugars 19.3g Protein 21.4g Salt 0.9g
Smart swaps:
• Swap the sunflower seeds for pumpkin seeds to get extra iron, potassium, phosphorus, and zinc.
• Replace the haricot beans for soya beans to boost intakes of phyto-oestrogens. Dried varieties will need soaking before using, for 8–10 hours or overnight.
Nutrient know-how:
Aubergines are rich in a variety of antioxidants, including chlorogenic acid. Chlorogenic acid is thought to help lower levels of LDL or “bad” cholesterol, which causes fatty deposits to build up within arteries.
Reviews
Have you tried this recipe? Let us know how it went by leaving a comment below.
Cancel reply
Your review
Name *
Our team will respond to any queries as soon as we can - this may take longer over weekends. You do not need to resubmit your comment.
Please note: Moderation is enabled and may delay your comment being posted. There is no need to resubmit your comment. By posting a comment you are agreeing to the website Terms of Use .
Be the first to leave a review
Ingredients
Method
More Breakfast Recipes
View all
Jamie Oliver’s Pink Shredded Wheat
by Jamie Oliver from Eat Yourself Healthy
Jamie Oliver’s 5-minute Tasty Toppers
by Jamie Oliver from Eat Yourself Healthy
More Dairy-Free Recipes
View all
Sami Tamimi’s Chilled Tabbouleh Soup – Shorbet Tabbouleh
by Sami Tamimi from Boustany
Sami Tamimi’s Roasted Cauliflower with Tahini and Crushed Tomatoes – Salatet Zahra bil Tahinia
by Sami Tamimi from Boustany
More Recipes from Eat Better Live Longer
View all
Roasted Haddock with a Herby Crumb
by Dr Sarah Brewer, Juliette Kellow from Eat Better Live Longer
Kedgeree-style Salmon and Rice
by Juliette Kellow, Dr Sarah Brewer from Eat Better Live Longer
Get our latest recipes, features, book news and ebook deals straight to your inbox every week
