Potato, Egg & Bean Hash
Ingredient allergen flags: Egg
Check actual labels and cross-contact. Allergen guidance and swaps
Potatoes and beans make an economical dinner from breakfast staples.
Ingredients
- 1 1/2 lb (680 g) potatoes, diced small
- 6 large eggs (300 g total without shells)
- 1 can beans, drained/rinsed (255 g)
- 1 medium onion (150 g), diced
- 1 Tbsp (13.5 g) olive oil
- 1/2 cup (130 g) salsa
- 1/4 cup (60 g) water
Method
- Microwave potatoes with water in a vented covered bowl for 6-8 minutes until nearly tender; drain.
- Heat oil in a large skillet. Cook onion and potatoes 8-10 minutes until tender. Add beans and heat through.
- Add beaten eggs and stir until firm and 160°F. Season with salt and pepper to taste. Serve with salsa.
Allergy / dietary substitutions
Egg: use more cooked beans and omit eggs. Check salsa labels; peppers can replace onion if preferred.
Training-day additions
Add toast and fruit.
Store / pack
Refrigerate promptly in shallow covered containers; use within 3 days. Pack cold with two ice sources. See kitchen safety on Keep good food safe.
Approximate nutrition / serving
380 kcal · Protein 19 g · Carbohydrate 51 g · Fat 11 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F1: USDA FSIS: Leftovers and Food Safety
- F4: USDA FSIS: Keeping Bag Lunches Safe
- F5: FoodSafety.gov: Safe Minimum Internal Temperatures
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 1/2 lb (680 g) potatoes, diced small — USDA SR Legacy FDC 170026; 680 edible g
- 6 large eggs (300 g total without shells) — USDA SR Legacy FDC 171287; 300 edible g
- 1 can beans, drained/rinsed (255 g) — USDA SR Legacy FDC 173735; 255 edible g
- 1 medium onion (150 g), diced — USDA SR Legacy FDC 170000; 150 edible g
- 1 Tbsp (13.5 g) olive oil — USDA SR Legacy FDC 171413; 13.5 edible g
- 1/2 cup (130 g) salsa — USDA SR Legacy FDC 174524; 130 edible g
- 1/4 cup (60 g) water — USDA SR Legacy FDC 173647; 60 edible g
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