Mediterranean Breakfast Hash with Poached Eggs: Iron-Rich Morning Power Bowl

Starting your day with a breakfast that delivers sustained energy while supporting your blood health doesn't have to be complicated. This Mediterranean Breakfast Hash transforms simple ingredients into a vibrant bowl that fuels both body and mind in under 30 minutes.

For those managing iron levels or seeking better morning energy, that first meal matters. This Mediterranean-inspired hash combines protein-rich chickpeas, iron-packed eggs, and nutrient-dense vegetables into one satisfying skillet that proves nourishing food can be both delicious and quick to prepare!

Nutrition That Powers Your Morning

Every ingredient in this Mediterranean hash works together to support your blood health while delivering exceptional flavor. Chickpeas provide a plant-based source of iron and 14.6 grams of protein per serving, keeping you satisfied for hours. Asparagus contributes folate for red blood cell production, plus vitamin C that helps your body absorb iron from the meal.

Poached eggs add heme iron—the form your body absorbs most easily—along with complete protein, which contains all nine essential amino acids. The potato base provides B vitamins and sustained energy from complex carbohydrates, while the Mediterranean spices deliver anti-inflammatory compounds.

Perhaps most importantly, this hash demonstrates a key nutritional principle: combining vitamin C-rich foods (such as asparagus and tomatoes) with iron sources (like chickpeas and eggs) can enhance iron absorption, making every bite more nutritionally valuable.

Mediterranean Breakfast Hash Recipe

Serves: 4
Prep Time: 15 minutes | Cook Time: 15 minutes | Total: 30 minutes

Ingredients

For the Hash:

• 1½ tablespoons extra virgin olive oil
• 1 small yellow onion, chopped
• 2 garlic cloves, minced
• 2 russet potatoes, cut into ½-inch cubes
• Kosher salt and black pepper
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 pound asparagus, trimmed and cut into ½-inch pieces
• 1½ teaspoons ground allspice
• 1 teaspoon za'atar
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 1 pinch sugar
• 1 small red onion, finely chopped
• 2 Roma tomatoes, diced
• ½ cup crumbled feta cheese
• 1 cup fresh parsley, chopped
• Fresh lemon wedges for serving

For the Poached Eggs:

• 1 teaspoon white vinegar
• 4 large eggs

Instructions

1. Prepare for poached eggs. Fill a medium pot with water and bring to a gentle simmer over medium heat.
   
   
2. Cook the potato base. Heat olive oil in a large cast-iron skillet over medium-high heat. Add yellow onion, garlic, and potato cubes. Season with salt and pepper. Cook 6-8 minutes, stirring frequently, until potatoes are tender with golden edges.
   
   
3. Add vegetables and spices. Stir in chickpeas, asparagus, allspice, za'atar, oregano, paprika, coriander, sugar, salt, and pepper. Cook 5-7 minutes until asparagus is tender-crisp. Reduce heat to low.
   
   
4. Poach the eggs. Add vinegar to simmering water. Crack eggs into a small bowl. Create a gentle whirlpool in the water, then slide eggs into the center. Cook 3 minutes for runny yolks. Remove with a slotted spoon to a paper towel-lined plate.
   
   
5. Assemble and serve. Divide hash among four bowls. Top with red onion, tomatoes, feta, and parsley. Place a poached egg on each serving. Serve with lemon wedges.
   
   

Make It Your Own

This hash adapts beautifully to your preferences:

Add protein: Top with fried eggs instead of poached, add crumbled turkey sausage, or make it vegan with scrambled tofu

Vary vegetables: Try zucchini instead of asparagus, add bell peppers for color, or stir in spinach at the end

Boost flavor: Drizzle with harissa or tahini sauce, garnish with fresh mint or dill, or add a squeeze of lemon

Enhance texture: Top with toasted pine nuts or pepitas, add avocado slices, or serve with warm pita bread

Fueling Your Day Right

Managing your blood health doesn't mean sacrificing flavor or spending hours in the kitchen. This Mediterranean Breakfast Hash proves that with simple ingredients and 30 minutes, you can create a meal that's both satisfying and nourishing. Whether you make it weekly as part of your meal prep or save it for leisurely weekend mornings, you're investing in your wellbeing with every colorful, flavorful bite.

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