Sweet Potato Hash is a delicious and versatile dish that combines the natural sweetness of roasted sweet potatoes with savory vegetables and seasonings.
This hearty and nutritious meal can be enjoyed for breakfast, brunch, or dinner, and it’s the perfect dish to satisfy your hunger while providing a wealth of vitamins and fiber.
Whether you’re craving a filling start to your day or a comforting side dish for dinner, Sweet Potato Hash offers the ideal balance of crispy edges and tender centers, with rich flavors that keep you coming back for more.
You can also customize it by adding your favorite proteins or extra veggies, making it as simple or extravagant as you like.
Ingredients
To create the perfect Sweet Potato Hash, you’ll need a few basic ingredients that will bring out the sweet and savory notes of the dish. Here’s a list of the essentials:
- Sweet Potatoes: The star of the dish, providing natural sweetness and a hearty base.
- Bell Peppers: Choose any color (red, yellow, green) for an added crunch and a touch of sweetness.
- Onion: Yellow or red onions will give a mild, sweet flavor once caramelized.
- Garlic: A few cloves of minced garlic for depth and aromatic flavor.
- Olive Oil: Used to sauté the vegetables and crisp the sweet potatoes.
- Spices: A mix of salt, black pepper, paprika, and a pinch of cayenne pepper (optional for heat).
- Fresh Herbs: Fresh parsley or cilantro for garnish and a fresh burst of flavor.
Optional ingredients you can add to make the dish your own:
- Protein: Eggs (fried, scrambled, or poached), bacon, sausage, or tofu.
- Greens: Spinach or kale for a touch of added nutrition.
- Other Veggies: Mushrooms, zucchini, or asparagus for a mix of textures and flavors.
With these ingredients, you’ll have everything needed to create a vibrant, mouthwatering Sweet Potato Hash that’s both filling and flavorful. Feel free to experiment with substitutions based on what you have in your kitchen!
Step-by-Step Instructions
Prepare the Sweet Potatoes
Start by peeling and dicing the sweet potatoes into small cubes, about 1/2 inch in size. This will ensure they cook evenly and become tender on the inside while getting crispy on the outside.
Sauté the Sweet Potatoes
Heat 2 tablespoons of olive oil in a large skillet (preferably cast-iron) over medium heat. Once hot, add the diced sweet potatoes to the pan in a single layer. Let them cook for about 5 minutes without stirring to allow them to crisp up. Stir occasionally and cook for an additional 10-15 minutes until golden and fork-tender.
Add the Vegetables
While the sweet potatoes cook, dice the bell peppers and onion. Add another tablespoon of olive oil to the pan if needed, then toss in the bell peppers, onion, and minced garlic. Sauté for another 5-7 minutes, allowing the vegetables to soften and caramelize, while stirring occasionally.
Season the Hash
Sprinkle the mixture with salt, pepper, paprika, and cayenne pepper (if using). Stir to ensure the seasonings are evenly distributed. Taste and adjust the seasoning as necessary.
Crisp and Combine
Let the hash cook for an additional 5-10 minutes, stirring occasionally to allow the sweet potatoes and vegetables to crisp up nicely. You want a perfect balance of crispy edges and soft centers.
Optional: Add Protein
If you’re adding eggs, fry them separately in another pan to your preferred doneness (e.g., sunny-side-up, scrambled). For meat options like bacon or sausage, cook them beforehand and mix them into the hash before serving.
Garnish and Serve
Once the sweet potato hash is cooked to your liking, remove it from the heat. Top with a fried egg (if desired) and sprinkle with fresh herbs like parsley or cilantro. Serve hot and enjoy!
Pro Tips for Perfect Sweet Potato Hash
- Don’t Overcrowd the Pan
For crispy sweet potatoes, make sure the cubes are spread out evenly in the pan. Overcrowding the pan can cause the potatoes to steam instead of crisping up. - Use a Cast-Iron Skillet
A cast-iron skillet retains heat well and helps achieve that perfect crisp on the sweet potatoes. It’s also ideal for even cooking. - Cook in Batches if Needed
If you’re making a larger batch, cook the sweet potatoes in batches to ensure each piece gets crispy. - Customize Your Hash
Feel free to add other vegetables, such as mushrooms, zucchini, or spinach. For an added flavor boost, experiment with different spices like cumin, smoked paprika, or a touch of cinnamon. - Top with a Fried Egg
For the ultimate savory touch, top your hash with a fried egg. The creamy yolk complements the crispy potatoes beautifully and adds richness to the dish.
Nutritional Information
Sweet Potato Hash is a nutrient-dense dish that packs in several health benefits, including:
- Calories: A serving (about 1 cup) typically contains around 200-250 calories, depending on the ingredients added.
- Carbohydrates: Sweet potatoes are an excellent source of complex carbohydrates, offering around 30 grams per serving, which provides lasting energy.
- Fiber: A serving contains about 4 grams of fiber, helping with digestion and keeping you full longer.
- Vitamins: High in Vitamin A and C, this dish helps support immunity and eye health.
- Healthy Fats: With olive oil as the base, Sweet Potato Hash includes heart-healthy fats that support overall health.
- Protein: If you add eggs or meat, the protein content increases significantly, making this a well-rounded, filling meal.
This dish is also naturally gluten-free and can be made vegan or low-carb by adjusting the ingredients to fit your dietary needs.
Why You’ll Love This Recipe
Sweet Potato Hash is the epitome of a satisfying and customizable meal that suits nearly any occasion. It’s a simple dish, yet bursting with flavor, offering a beautiful balance of savory and sweet with every bite.
The tender, caramelized sweet potatoes pair perfectly with the crunchy bell peppers and onions, creating a medley of textures that keep you coming back for more.
What makes this recipe stand out is its versatility. You can easily add your favorite protein, like eggs, bacon, or sausage, to turn it into a complete meal.
Plus, it’s quick and easy to make, making it a great option for busy mornings or relaxed weekend brunches. Whether you serve it as a hearty breakfast, a comforting dinner, or a delightful side dish, Sweet Potato Hash will never disappoint.
The recipe also accommodates various dietary preferences, so everyone can enjoy it – vegan, gluten-free, or paleo variations are all possible.
Conclusion
Sweet Potato Hash is the perfect dish to incorporate into your meal rotation. With its balance of flavors, variety of textures, and versatility in customization, it’s a meal that’s as comforting as it is nourishing.
Whether you’re in the mood for a savory breakfast, a light lunch, or a wholesome dinner, this dish will not only satisfy your taste buds but also provide a nourishing boost to your day. Give it a try, and you’ll quickly see why it’s a favorite among so many home cooks and food lovers.
Frequently Asked Questions
Can I make Sweet Potato Hash ahead of time?
Yes, you can make Sweet Potato Hash ahead of time! Cooked hash can be stored in an airtight container in the fridge for up to 3-4 days. Reheat it in a skillet over medium heat for best results.
Can I use regular potatoes instead of sweet potatoes?
Absolutely! You can swap sweet potatoes for regular russet or Yukon gold potatoes if you prefer. Keep in mind that regular potatoes might take a little longer to cook, depending on their size.
How can I make Sweet Potato Hash spicy?
To add some heat, simply increase the amount of cayenne pepper or paprika in the recipe. You can also add diced jalapeños or hot sauce to give it a spicier kick.
Can I add meat to Sweet Potato Hash?
Yes, adding protein like sausage, bacon, or turkey is a great way to make this dish heartier. You can cook the meat separately and mix it into the hash at the end.
Is Sweet Potato Hash suitable for meal prep?
Definitely! Sweet Potato Hash makes a great meal prep option. You can portion it into containers and store it in the fridge for a quick and easy meal throughout the week. Just add a fresh egg or protein when reheating for an extra burst of flavor!
Sweet Potato Hash
Equipment
- 1 Large Skillet (12-inch)
- 1 Sharp Knife (for chopping sweet potatoes, onions, and peppers)
- 1 Cutting Board (for prepping vegetables)
- 1 wooden spoon or spatula for stirring
Ingredients
- 2 large Sweet Potatoes peeled and cubed
- 1 medium Onion chopped
- 1 Red Bell Pepper chopped
- 2 cloves Garlic minced
- 2 tablespoons Olive Oil
- 1 teaspoon Paprika
- 1/2 teaspoon Ground Cumin
- Salt & Pepper to taste
- 2 eggs optional, for serving
- 1/2 cup Cooked Sausage or Bacon optional
- Fresh herbs optional, for garnish like thyme or parsley
Instructions
- Prepare the Sweet Potatoes: Peel and cube the sweet potatoes into 1-inch pieces. Set aside.
- Sauté the Vegetables: Heat the olive oil in a large skillet over medium heat. Add the chopped onion and bell pepper. Sauté for 5-7 minutes, stirring occasionally, until the onions are translucent and peppers are tender. Add minced garlic and cook for another minute.
- Cook the Sweet Potatoes: Add the cubed sweet potatoes to the skillet and stir to combine with the vegetables. Spread them out in an even layer. Cook for about 10-15 minutes, stirring occasionally, until sweet potatoes are golden and crispy on the edges, and tender inside.
- Add Seasonings: Sprinkle paprika, cumin, salt, and pepper over the sweet potato mixture. Stir well to coat everything evenly and cook for another 3-5 minutes to let the seasonings meld together.
- Optional Protein Additions: For a heartier meal, crack two eggs into the skillet and cook until desired doneness. Alternatively, you can add cooked sausage or bacon for extra protein.
- Final Touches: Remove the hash from heat. If desired, garnish with fresh herbs like parsley or thyme, and serve immediately.
Notes
- Crispier Sweet Potatoes: To achieve crispier sweet potatoes, press them down lightly with a spatula during the cooking process to allow for more contact with the pan.
- Make-Ahead Option: You can prepare the sweet potato hash ahead of time and store it in the fridge for up to 3 days. Reheat in a skillet over medium heat for best results.
- Add Ins: Feel free to add spinach, kale, or any veggies you love. For a more indulgent dish, try topping it with avocado or a dollop of sour cream.
- Eggs: If you prefer not to add eggs directly to the skillet, you can serve the hash with a fried or poached egg on top.
