How to Make Hearty Sweet Potato and Kale Hash

Simple Summary

This vibrant Sweet Potato and Kale Hash is a nutritious and flavorful one-pan meal that combines the earthy sweetness of roasted sweet potatoes with the robust flavor of kale, creating a satisfying and colorful dish perfect for any time of day.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4
• Difficulty: Intermediate

Ingredients

• 2 large sweet potatoes (about 1.5 lbs), peeled and diced into 1/2-inch cubes
• 1 large bunch kale (about 8 oz), stems removed and leaves chopped
• 1 medium red onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper to taste
• 2 tablespoons apple cider vinegar
• 4 large eggs (optional, for serving)
• 1/4 cup chopped fresh parsley for garnish

Instructions

1. Preheat your oven to 425°F (220°C).

2. In a large bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, smoked paprika, cumin, salt, and pepper.

3. Spread the seasoned sweet potatoes on a large baking sheet in a single layer. Roast for 20-25 minutes, stirring halfway through, until they're golden and crispy on the outside and tender on the inside.

4. While the sweet potatoes are roasting, heat the remaining tablespoon of olive oil in a large skillet over medium heat.

5. Add the diced onion to the skillet and cook for 3-4 minutes until softened.

6. Add the minced garlic and red pepper flakes (if using) to the skillet and cook for another minute until fragrant.

7. Add the chopped kale to the skillet and cook for 5-6 minutes, stirring occasionally, until the kale is wilted and tender.

8. Once the sweet potatoes are done, add them to the skillet with the kale and onion mixture. Stir to combine.

9. Add the apple cider vinegar to the skillet and stir, scraping up any browned bits from the bottom of the pan.

10. Taste and adjust seasoning with salt and pepper as needed.

11. If desired, make four wells in the hash and crack an egg into each. Cover the skillet and cook for 3-4 minutes until the egg whites are set but the yolks are still runny.

12. Garnish with chopped fresh parsley before serving.

Chef's Notes

• For a vegan version, omit the eggs and consider adding crispy tofu or tempeh for protein.
• You can use any type of kale for this recipe, such as curly kale or Tuscan kale.
• To make this dish ahead of time, roast the sweet potatoes and prepare the kale mixture separately. Combine and reheat when ready to serve.
• For extra flavor, try adding a sprinkle of crumbled feta cheese or goat cheese before serving.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.

Nutritional Info

Per serving (without egg): Approximately 250 calories, 10g protein, 40g carbohydrates, 10g fat. This dish is high in fiber, vitamins A and C, and antioxidants. Sweet potatoes provide complex carbohydrates and beta-carotene, while kale offers a wealth of nutrients including vitamin K, iron, and calcium.

Serving Suggestions

• Serve this hash as a hearty breakfast alongside whole grain toast or a small fruit salad.
• For brunch, pair it with a light mixed green salad and a mimosa.
• As a dinner option, serve with a side of quinoa or brown rice for added protein and fiber.
• Garnish with sliced avocado for healthy fats and a creamy texture contrast.
• For a non-vegetarian version, consider adding crumbled bacon or diced chicken sausage to the hash.