Sweet Potato Hash
If you’re looking for a hearty and healthy meal that is bursting with flavor, sweet potato hash is the perfect choice. This colorful dish combines the natural sweetness of sweet potatoes with savory vegetables, creating a delightful hash that can be enjoyed any time of day. Easy to make and full of nutrients, this recipe will quickly become a favorite in your household.
Ingredients
– 2 medium sweet potatoes, diced
– 1 onion, chopped
– 1 red bell pepper, chopped
– 2 cups kale, chopped
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 1 teaspoon paprika
– Salt and pepper to taste
– Avocado slices for serving
– Hot sauce (optional)
Servings and Cooking Time
This recipe serves 4 people. Preparation time is approximately 15 minutes, with a cooking time of 20-25 minutes.
Nutritional Value
Each serving (1/4 of the recipe) contains approximately:
– Calories: 250
– Protein: 4g
– Carbohydrates: 35g
– Dietary Fiber: 7g
– Fat: 10g
This nutritional value is based on one serving for one person.
Step-by-Step Cooking Process
1. Start by peeling and dicing the sweet potatoes into small cubes.
2. Heat olive oil in a large skillet over medium heat.
3. Add the diced sweet potatoes to the skillet and season with salt and pepper.
4. Cook for about 10 minutes, stirring occasionally until they begin to soften.
5. Add the chopped onion and red bell pepper to the skillet.
6. Continue to cook for another 5-7 minutes until the vegetables are tender.
7. Stir in the chopped kale and mix well.
8. Sprinkle garlic powder and paprika over the mixture.
9. Cook for an additional 3-5 minutes, allowing the kale to wilt.
10. Serve hot with avocado slices and a drizzle of hot sauce if desired.
Alternative Ingredients
You can easily substitute regular potatoes for sweet potatoes if preferred. Additionally, feel free to add other vegetables like zucchini or mushrooms, or use different greens such as spinach or Swiss chard for variety.
Serving and Pairings
Sweet potato hash can be enjoyed on its own or paired with a fried or poached egg on top. It also complements well with a side of crispy bacon or sausage, making it a hearty breakfast option.
Storage and Reheating
To store leftovers, place the sweet potato hash in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in a skillet over medium heat until heated through. It can also be frozen for up to a month; just ensure it’s in a suitable container.
Cooking Mistakes
– Don’t overcrowd the skillet; cook in batches if necessary.
– Avoid cutting sweet potatoes too large to ensure even cooking.
– Ensure the oil is hot before adding the sweet potatoes to prevent sticking.
– Stir occasionally to prevent burning.
– Adjust seasoning towards the end for better flavor balance.
Helpful Tips
– Use a sharp knife for easier peeling and chopping.
– Experiment with spices like cumin or chili powder for extra flavor.
– Add cooked quinoa or black beans for added protein.
– Fresh herbs like cilantro or parsley can enhance taste.
FAQs
Can I make sweet potato hash ahead of time?
Yes, you can prep the ingredients ahead of time and store them in the fridge. Cooking the hash just before serving will give you the best texture.
What can I substitute for kale?
You can substitute kale with spinach or Swiss chard, which will wilt down quickly and add similar nutritional benefits.
Is sweet potato hash gluten-free?
Absolutely! This dish is naturally gluten-free, making it a great option for those with gluten sensitivities.
Can I use canned sweet potatoes?
While fresh sweet potatoes are recommended for texture, canned sweet potatoes can be used. Just be sure to drain and rinse them before cooking.
How can I make this dish spicier?
To add heat, consider mixing in diced jalapeños or a sprinkle of cayenne pepper during cooking.
Conclusion
Sweet potato hash is a versatile and delicious dish that can be enjoyed for breakfast, lunch, or dinner. Its combination of flavors and textures makes it a satisfying meal that can be easily customized to fit your taste. Try it today and enjoy a wholesome, hearty dish that everyone will love!
Sweet Potato Hash
Ingredients
- 2 medium sweet potatoes diced
- 1 onion chopped
- 1 red bell pepper chopped
- 2 cups kale chopped
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Avocado slices for serving
- Hot sauce optional
Instructions
- Peel and dice the sweet potatoes into small cubes.
- Heat olive oil in a large skillet over medium heat.
- Add the diced sweet potatoes to the skillet and season with salt and pepper.
- Cook for about 10 minutes, stirring occasionally until they begin to soften.
- Add the chopped onion and red bell pepper to the skillet.
- Continue to cook for another 5-7 minutes until the vegetables are tender.
- Stir in the chopped kale and mix well.
- Sprinkle garlic powder and paprika over the mixture.
- Cook for an additional 3-5 minutes, allowing the kale to wilt.
- Serve hot with avocado slices and a drizzle of hot sauce if desired.
