Sweet Potata Hash

Gluten-free, Nut-free, Soy-free

This breakfast hash is made in less than 30 minutes and is the perfect addition to brunch. We love eating this with a drizzle of ketchup or sriracha.

Sweet Potato Hash is a flavorful and nutritious dish that offers a delightful combination of colors, textures, and flavors. This dish typically consists of diced sweet potatoes sautéed with a variety of vegetables and spices, resulting in a hearty and satisfying meal that can be enjoyed for breakfast, brunch, or any time of the day.

The key ingredient in Sweet Potato Hash is, of course, the sweet potato. Diced into bite-sized pieces, these vibrant orange tubers serve as the hearty base of the dish. Along with sweet potatoes, the recipe often includes ingredients like chopped onions, colorful bell peppers, and aromatic spices such as garlic powder, cumin, paprika, onion powder, salt, and black pepper. These seasonings infuse the dish with layers of flavor and warmth.

The cooking process begins by sautéing chopped onions and bell peppers in a pan until they’re softened and slightly caramelized. Then, the diced sweet potatoes are added to the mix. A combination of water and pure maple syrup adds a touch of moisture and sweetness to balance out the flavors. As the sweet potatoes cook, the spices are introduced, infusing the dish with a rich and aromatic profile.

Sweet Potato Hash is not only delicious but also highly nutritious. Sweet potatoes are rich in vitamins, minerals, and dietary fiber, making them an excellent source of energy and promoting overall well-being. Additionally, the dish’s medley of vegetables contributes to its nutritional content, while the use of wholesome ingredients like olive or canola oil ensures a healthier preparation method compared to traditional frying.

One of the beauties of Sweet Potato Hash lies in its versatility. Home cooks can customize the dish by adding additional vegetables, such as spinach, kale, or zucchini, to enhance its nutritional profile. Some variations may also include protein sources like beans or tofu for a heartier option. It can be served as a standalone dish, as a side dish, or topped with a poached or fried egg for an extra protein boost.

In essence, Sweet Potato Hash represents the comfort of hearty and wholesome food. Its blend of sweet and savory flavors, along with the satisfying textures, makes it a favorite among those seeking a balance of taste and nutrition. Whether enjoyed during leisurely weekend breakfasts or as a nourishing dinner, Sweet Potato Hash brings a touch of warmth and satisfaction to the table.

PREP TIME: 10 minutes

COOK TIME: 13 to 18 minutes

YIELD: 4 to 6 servings

INGREDIENTS:

• 1 tbsp (15 ml) olive or canola oil
• ½ medium-sized sweet onion, chopped (about ½ cup [80 g])
• ½ red bell pepper, seeded and chopped (about ½ cup [74 g])
• 5 cups (710 g) peeled and diced sweet potato (diced into ½” [1.3-cm] pieces)
• 2 tbsp (30 ml) water
• 2 tbsp (30 ml) pure maple syrup
• 1 tsp garlic powder
• ½ tsp ground cumin
• ½ tsp paprika
• ½ tsp onion powder
• ½ tsp salt, plus more to taste
• ¼ tsp freshly ground black pepper, plus more to taste
• 3 cloves garlic, peeled and minced, or 1 tbsp (9 g) jarred minced garlic

INSTRUCTIONS:

1. In a large sauté pan with a lid, heat the oil over medium heat.
2. Add the onion and bell pepper. Sauté for 3 to 5 minutes, stirring often.
3. Add the sweet potato and sauté for about 5 minutes, stirring often.
4. Stir in the water, maple syrup, garlic powder, cumin, paprika, onion powder, salt, and black pepper.
5. Cover and cook for another 5 to 7 minutes, or until the sweet potato is fork-tender, stirring halfway through.
6. Remove the lid and add the garlic. Cook, stirring, for another 30 seconds to 1 minute, or until the garlic is fragrant.
7. Serve topped with more salt and black pepper, if desired.