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This Sweet Potato and Kale Hash is a flavorful, nutrient-packed dish made with crispy sweet potatoes, sautéed kale, and seasoned to perfection.
Full of vitamins, fiber, and healthy carbs, it’s a wholesome breakfast or brunch option, perfect for clean eating or meal prep.
Cuisine: Global
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Course: Breakfast
Servings: 2
Calories: ~280 kcal per serving
Materials Required:
Frying pan, spatula, knife, cutting board
Ingredients
1 sweet potato, diced
2 cups kale, roughly chopped
1 small onion, diced
1 bell pepper, diced
1 tbsp olive oil
Salt & pepper, to taste
Optional: 1 egg per serving
Method
Sauté diced onion and bell pepper in olive oil until softened.
Add diced sweet potato and cook until tender.
Stir in kale until wilted and season with salt and pepper.
Optionally top with a poached or fried egg per serving.
Description:
Sweet Potato and Kale Hash is a nutritious and flavorful dish that combines the natural sweetness of roasted sweet potatoes with the earthy, slightly bitter taste of kale.
Often served with eggs, this dish is packed with fiber, vitamins, and antioxidants, making it a perfect meal for breakfast, brunch, or even a light dinner. The crispy texture of the sweet potatoes paired with the tender kale and optional add-ins like onions, garlic, and spices make this a wholesome and satisfying meal.
Benefits of Sweet Potato and Kale Hash
High in Fiber: Sweet potatoes and kale both provide ample fiber, which supports digestion and keeps you full longer.
Rich in Vitamins & Minerals: Sweet potatoes are loaded with vitamin A (good for vision and immune health), while kale is high in vitamins K, C, and calcium.
Packed with Antioxidants: Both ingredients contain powerful antioxidants that help reduce inflammation and promote overall well-being.
Great for Blood Sugar Balance: The combination of fiber and complex carbs in sweet potatoes prevents blood sugar spikes.
Boosts Energy: The slow-digesting carbs from sweet potatoes provide long-lasting energy, making this a great meal to start the day.
FAQs
Q: Can I make this hash ahead of time?
A: Yes! You can prepare and store it in an airtight container in the fridge for up to 4 days. Reheat in a skillet for the best texture.
Q: Can I use other greens instead of kale?
A: Absolutely! Spinach, Swiss chard, or collard greens are great substitutes.
Q: What protein can I add to this dish?
A: Eggs (fried or poached) are a classic topping. You can also add sausage, bacon, tofu, or black beans for extra protein.
Q: How do I get the sweet potatoes crispy?
A: Cook them in a single layer in a skillet and avoid overcrowding. A little extra time in the pan or oven roasting also helps!
Q: Can I make this vegan?
A: Yes! Just skip the eggs and add plant-based protein like tofu or chickpeas.
Foods That Pair Well with Sweet Potato and Kale Hash
Poached or Fried Eggs – Adds protein and richness with a runny yolk.
Avocado Slices – Creamy texture balances the slight crispness of the sweet potatoes.
Greek Yogurt or Sour Cream – A dollop adds a cool, tangy contrast.
Whole Grain Toast or Sourdough – A crispy side to soak up flavors.
Grilled Chicken or Turkey Sausage – Extra protein for a hearty meal.
Black Beans – Adds plant-based protein and a Mexican-inspired touch.
Spicy Salsa or Hot Sauce – Elevates the dish with a bit of heat.
Feta or Goat Cheese – A sprinkle of cheese adds tangy creaminess.
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