Sweet Potato Hash
This nutrient-dense sweet potato hash combines the hearty satisfaction of a traditional breakfast with a powerful nutritional profile for sustainable energy throughout your day. Ready in under 30 minutes, it works equally well as a standalone breakfast or paired with eggs.
Equipment
- Large Heavy-Bottomed Skillet (Cast Iron Preferred)
Ingredients
Main Ingredients
- 2 medium sweet potatoes about 1 pound, peeled and diced into ½-inch cubes
- 1 large red bell pepper diced
- 1 medium yellow onion diced
- 2 cloves garlic minced
- 1 tablespoon olive oil
Seasonings
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper optional, for heat
- 1 teaspoon fresh thyme leaves or ½ teaspoon dried
- salt and black pepper to taste
- 2 tablespoons fresh parsley chopped, for garnish
Instructions
- Begin by washing all produce thoroughly. Peel the sweet potatoes and dice them into uniform ½-inch cubes. Dice your bell pepper and onion to similar sizes for uniform cooking.
- Heat a large, heavy-bottomed skillet over medium-high heat. Add the olive oil and allow it to heat until it shimmers but doesn't smoke.
- Add the diced onions to the hot oil and sauté for 2 minutes until they begin to turn translucent. Then add the sweet potato cubes and spread them in a single layer. Let them cook undisturbed for 3-4 minutes to develop a golden crust on one side.
- Add the diced bell peppers and stir to combine. Continue cooking for 5-6 minutes, stirring occasionally. When the sweet potatoes are about 75% tender when pierced with a fork, add the minced garlic, smoked paprika, cumin, cayenne (if using), and thyme. Season with salt and black pepper to taste.
- Continue cooking for an additional 3-5 minutes until the sweet potatoes are tender throughout but still hold their shape. Remove from heat, garnish with fresh parsley, and serve immediately.
Notes
- Don't overcrowd the pan - vegetables need adequate space to brown rather than steam
- Resist stirring too frequently to allow the sweet potatoes to develop a caramelized crust
- For a protein boost, add 4 ounces of diced chicken sausage or 1 cup of black beans
- This hash keeps in an airtight container in the refrigerator for up to 4 days
- For best results when reheating, use a skillet over medium heat rather than a microwave
- Resist stirring too frequently to allow the sweet potatoes to develop a caramelized crust
- For a protein boost, add 4 ounces of diced chicken sausage or 1 cup of black beans
- This hash keeps in an airtight container in the refrigerator for up to 4 days
- For best results when reheating, use a skillet over medium heat rather than a microwave
Nutrition
Calories: 165kcalCarbohydrates: 27gProtein: 3gFat: 5gSaturated Fat: 0.7gFiber: 4gSugar: 6gVitamin A: 377IUVitamin C: 98mg
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