Sweet Potato Hash for Breakfast
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
What happens when you combine the popular breakfast hash with sweet potatoes? A mind-blowing outcome is bound to occur in your kitchen. Weeknights are busy with homework, soccer, work meetings… all the usual things modern-day families experience. I’m always searching for quick, easy and super tasty sides to compliment our dinners. Yup that’s right I said dinner! “Breakfast dinner” is a staple in our home; quick to make and easy to digest is a win-win. But of course serving up this Sweet Potato Breakfast Hash for your weekend brunch or weekday breakfast is also always welcome.
The vibrant colors make it easy to see that this dish is packed with immune supportive nutrients like antioxidants vitamin C, beta- and alpha-carotene, plus phytonutrients found in garlic and onions like allium. Wonder how sweet potatoes stack up against traditional, white potatoes? Read more here.
Turn this side into a main dish by adding protein. Eggs work super well; go for local and organic or pasture-raised when possible. For plant-based sources try tofu, edamame, chick peas or lentils.
Ingredients
- 2 medium sweet potatoes
- 1 tbsp olive oil
- 1 small red onion
- 2 garlic cloves
- 1 red bell pepper (capsicum)
- ½ tsp cracked red pepper
- ¼ cup chives or scallions
- sea salt and black pepper, to taste
- 4 eggs (optional)
Directions
- Wash and peel sweet potatoes. Then dice into bite sized pieces.
- Wash red pepper. Cut away stem and seeds, discard. Dice red pepper.
- Peel and dice red onion.
- Smash garlic cloves and discard skin. Chop and leave on cutting board, exposing to air to help potentiate the phytonutrients.
- Wash and chop chives. Reserve 1 Tbsp for garnish.
- Heat olive oil over medium heat in pan, iron skillet is ideal.
- Add onions and pinch of salt, cook until soft about 6 minutes, stirring occasionally.
- Add garlic, red pepper, sweet potatoes, salt and cracked red plus black pepper.
- Cook 10 minutes, then add chives/scallions except 1 Tbsp for garnish. Stir occasionally.
- Cook additional 5-10 minutes until sweet potatoes are golden brown and soft.
- Let cool, portion into bowl and garnish with chives/scallions.
- If desired, cook eggs any style you like, over-easy or poached work best.
- Top sweet potato hash with eggs and enjoy!
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Substitutions
- Sweet potatoes: any other variety potato like purple, red, yukon gold
- Red pepper: orange, yellow or green bell pepper
- Red onion: white onion
- Eggs: chickpeas, tofu or lentils for a vegan protein source
Calories: 210
Fat: 7g
Trans Fat: 1g
Cholesterol: 0mg
Sodium: 125mg
Carbohydrates: 35g
Fiber: 6g
Sugars: 10g
Protein: 3g