Sweet potato hash

Discover the delightful blend of flavors in our Sweet Potato Hash recipe. Featuring wholesome ingredients like sweet potatoes, red pepper, and spinach, topped with a perfectly cooked egg, this nutritious dish is perfect for any meal of the day. Quick, easy, and packed with vitamins, it's a delicious way to enjoy your vegetables!

  • 30 Jan 2025
  • Cook time 10 min
  • Prep time 5 min
  • 1 Servings
  • 4 Ingredients

Sweet potato hash

A delicious and nutritious meal, Sweet Potato Hash combines the flavors of sweet potatoes, red pepper, spinach, and a perfectly cooked egg. This dish is not only flavorful but also packed with vitamins and nutrients, making it a great choice for a hearty breakfast or a light lunch.

Ingredients:

1/2 red pepper
60g
2 cups spinach
60g
1 sweet potato
130g
1 egg
54g

Instructions:

1. Prepare the Ingredients:
- Dice the red pepper.
- Peel and dice the sweet potato into small cubes.
- Wash and roughly chop the spinach if the leaves are large.
2. Cook the Sweet Potato:
- Heat a large skillet over medium heat and add a drizzle of olive oil or cooking spray.
- Add the diced sweet potato to the skillet.
- Cook for about 10-12 minutes, stirring occasionally, until the sweet potato cubes are tender and slightly crispy on the outside. You may cover the skillet with a lid to speed up the cooking process and help the sweet potato soften.
3. Add the Red Pepper:
- Once the sweet potato is nearly done, add the diced red pepper to the skillet.
- Cook for another 3-4 minutes, stirring occasionally, until the red pepper has softened.
4. Add the Spinach:
- Add the fresh spinach to the skillet.
- Cook for a further 2-3 minutes until the spinach has wilted.
- Season with salt and pepper to taste.
5. Cook the Egg:
- In a separate small non-stick pan, heat a little olive oil or cooking spray over medium heat.
- Crack the egg into the pan and cook it according to your preference (sunny-side up, over-easy, scrambled, etc.).
6. Combine and Serve:
- Once the egg is cooked to your liking, place the sweet potato hash onto a plate.
- Top the hash with the cooked egg.
- Serve immediately and enjoy!

Tips:

- Dice the sweet potato into small, even cubes to ensure they cook evenly.

- Use a non-stick skillet to prevent the ingredients from sticking and to make cleaning up easier.

- Add the spinach towards the end of cooking to keep it bright and fresh.

- Top the dish with a fried or poached egg for added richness and protein.

- Season with salt, pepper, and your choice of herbs for extra flavor.

Sweet Potato Hash is a versatile and wholesome dish that is easy to prepare and full of flavor. With simple ingredients like sweet potatoes, red pepper, spinach, and an egg, you can create a satisfying meal that is perfect for any time of day. Enjoy the rich textures and nutrient-dense qualities of this delicious hash!

Nutrition Facts
Serving Size310 grams
Energy
Calories 220kcal11%
Protein
Protein 11g8%
Carbohydrates
Carbohydrates 33g9%
Fiber 6g16%
Sugar 8g8%
Fat
Fat 6g7%
Saturated 1.89g6%
Cholesterol 230mg-
Vitamins
Vitamin A 1300ug144%
Choline 220mg40%
Vitamin B1 0.22mg19%
Vitamin B2 0.48mg37%
Vitamin B3 1.61mg10%
Vitamin B6 0.61mg36%
Vitamin B9 150ug37%
Vitamin B12 0.57ug24%
Vitamin C 100mg108%
Vitamin E 3.08mg21%
Vitamin K 300ug246%
Minerals
Calcium, Ca 110mg8%
Copper, Cu 0.25mg28%
Iron, Fe 2.61mg24%
Magnesium, Mg 100mg24%
Phosphorus, P 200mg16%
Potassium, K 910mg27%
Selenium, Se 18ug33%
Sodium, Na 210mg14%
Zinc, Zn 1.49mg14%
Water
Water 250g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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