Sweet Potato Hash
If you’re looking for a hearty and flavorful dish, sweet potato hash is the answer! Packed with nutrients and vibrant colors, this dish brings together sweet potatoes, greens, and spices to create a delightful meal. Whether enjoyed for breakfast, brunch, or dinner, it’s sure to please everyone at the table. Let’s dive into the recipe and make this delicious hash a staple in your kitchen!
Ingredients
- 2 medium sweet potatoes, diced
- 1 cup kale, chopped
- 1/2 onion, diced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1 avocado, sliced (for topping)
- Fresh herbs for garnish (optional)
Servings and Cooking Time
This recipe serves 4 people. Preparation time is about 15 minutes, and cooking time is around 25 minutes.
Nutritional Value
Each serving (1/4 of the recipe) contains approximately 200 calories, 7g fat, 30g carbohydrates, 4g protein, and 5g fiber. This is a great option for a nutritious meal on its own!
Step-by-Step Cooking Process
- Begin by peeling and dicing the sweet potatoes into small cubes.
- Heat olive oil in a large skillet over medium heat.
- Add the diced onion and bell pepper to the skillet and sauté until softened.
- Stir in the minced garlic and cook for an additional minute.
- Add the sweet potatoes to the skillet, season with salt and pepper, and stir well.
- Cover the skillet and cook for about 10 minutes, stirring occasionally.
- Once the sweet potatoes are tender, add the chopped kale and mix well.
- Continue cooking until the kale is wilted, about 3-5 minutes.
- Adjust seasoning and sprinkle red pepper flakes if desired.
- Serve hot, topped with sliced avocado and fresh herbs if using.
Alternative Ingredients
You can substitute kale with spinach or Swiss chard, and add other vegetables like zucchini or mushrooms for variation. Feel free to use any color bell pepper or even sweet onion for a milder flavor.
Serving and Pairings
Sweet potato hash pairs beautifully with a fried egg on top, avocado slices, or a dollop of sour cream. It also complements grilled meats or can be served alongside a fresh salad for a complete meal.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat or in the microwave until warmed through. It can also be frozen for up to a month; just thaw and reheat before serving.
Cooking Mistakes
- Not dicing sweet potatoes uniformly; they may cook unevenly.
- Overcrowding the skillet, which can lead to steaming instead of browning.
- Skipping the seasoning; this dish needs flavor to shine.
- Not covering the skillet can cause the hash to dry out.
- Using old or wilted greens can affect the dish’s taste and texture.
Helpful Tips
- Pre-cook sweet potatoes in the microwave for quicker preparation.
- Experiment with different spices like cumin or paprika for added flavor.
- Use a non-stick skillet to prevent sticking and make cleanup easier.
- Make a larger batch to meal prep for the week.
FAQs
Can I make sweet potato hash ahead of time?
Yes, you can prepare the sweet potato hash ahead of time. Just store it in the refrigerator and reheat when ready to serve.
What can I add to sweet potato hash?
You can add various ingredients such as cooked sausage, bacon, or other vegetables like zucchini and mushrooms to enhance the flavor and texture.
Is sweet potato hash healthy?
Absolutely! Sweet potatoes are high in vitamins and fiber, making this dish a nutritious option for any meal of the day.
What can I serve with sweet potato hash?
Sweet potato hash pairs well with eggs, grilled meats, or a side salad for a balanced meal.
Can I freeze sweet potato hash?
Yes, sweet potato hash can be frozen. Just make sure to store it in an airtight container and reheat thoroughly before serving.
Conclusion
Sweet potato hash is a versatile and delicious dish that can be enjoyed at any time of the day. With its vibrant colors and rich flavors, it’s not only satisfying but also packed with nutrients. Give this recipe a try and savor the delightful combination of sweet potatoes and fresh vegetables!
Sweet Potato Hash
Ingredients
- 2 medium sweet potatoes diced
- 1 cup kale chopped
- 1/2 onion diced
- 1 bell pepper diced
- 2 cloves garlic minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Red pepper flakes optional
- 1 avocado sliced
- Fresh herbs for garnish optional
Instructions
- Peel and dice the sweet potatoes into small cubes.
- Heat olive oil in a large skillet over medium heat.
- Add the diced onion and bell pepper to the skillet and sauté until softened.
- Stir in the minced garlic and cook for an additional minute.
- Add the sweet potatoes to the skillet, season with salt and pepper, and stir well.
- Cover the skillet and cook for about 10 minutes, stirring occasionally.
- Once the sweet potatoes are tender, add the chopped kale and mix well.
- Continue cooking until the kale is wilted, about 3-5 minutes.
- Adjust seasoning and sprinkle red pepper flakes if desired.
- Serve hot, topped with sliced avocado and fresh herbs if using.
