Recipe description
June 15, 2026
Chickpea Spinach Breakfast Hash
Fiber-rich breakfast hash supporting gentle digestion and daily nourishment.
High Fiber
Protein Rich
Fiber Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and spinach.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and fiber-rich carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Potato
2
piece
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
piece
Red pepper
1
piece
Chickpea
24
tablespoon
Spinach
32
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
0.5
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Lemon juice
2
teaspoon
Parsley
2
tablespoon
Egg
2
piece
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add diced onion and minced garlic, sauté until onion is translucent.
3
Stir in paprika, salt, and black pepper, allowing to cook for 1 minute.
4
Add chickpeas and diced tomato to the skillet, mixing gently.
5
Fold in spinach until wilted.
6
Serve warm, topped with sliced avocado.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
46 g
Carbohydrates
12 g
Fiber
4 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this breakfast suitable for vegetarians/vegans?
Yes—the dish is plant-based and dairy-free, so it's suitable for vegetarians and vegans.
How long does it take to make?
About 20–25 minutes from start to finish.
Can I add extra vegetables?
Yes. You can toss in peppers, onions, tomatoes, or leftover greens; adjust cook time slightly.
How should I store leftovers?
Cool and refrigerate in an airtight container for up to 3 days; reheat gently.
Is this gluten-free?
Yes—it's naturally gluten-free, provided your ingredients are gluten-free and prepared in a gluten-free area.
What nutrition does it offer?
It provides plant-based protein from chickpeas and fiber from chickpeas and spinach, plus polyphenols; portion sizes vary.
Can I batch-cook or make it ahead?
Yes. You can prepare components ahead and reheat; store in fridge for up to 2 days.
What ingredients are essential vs optional?
Chickpeas and spinach are the base; spices and extra veggies are optional.
Is this dish kid-friendly?
Yes, with mild spices; adjust seasoning for kids.
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