Kale and Sweet Potato Hash

Honestly, when I first stumbled upon the recipe for Kale and Sweet Potato Hash, I was a bit hesitant. Kale? Sweet potato? Together? It sounded… healthy. And sometimes, “healthy” in our house translates to “tolerated by the adults, side-eyed by the kids.” But, driven by a desire to incorporate more vegetables into our weekend brunch routine and intrigued by the vibrant colors in the photos, I decided to give it a shot.

Let me tell you, it was a revelation. The earthy sweetness of the roasted sweet potatoes, perfectly caramelized and tender, combined beautifully with the slightly bitter, yet wonderfully textured kale. The addition of onions and garlic provided a savory depth, and a sprinkle of red pepper flakes gave it just the right kick. Even my notoriously picky eaters were surprisingly enthusiastic! The colorful dish was visually appealing, and the flavors were so well-balanced that it won everyone over. Now, Kale and Sweet Potato Hash has become a weekend staple in our home. It’s versatile enough to be a hearty breakfast, a satisfying lunch, or even a vibrant side dish for dinner. And the best part? It’s packed with nutrients and incredibly easy to make. If you’re looking for a healthy, flavorful, and crowd-pleasing dish, look no further. This recipe is a winner!

Ingredients for Kale and Sweet Potato Hash

This recipe is wonderfully adaptable, but here’s a base list of ingredients to get you started. Feel free to adjust quantities based on your preferences and the number of servings you need.

• Sweet Potatoes: 2 large sweet potatoes (about 1.5 pounds), peeled and diced into ½ inch cubes. Choose firm sweet potatoes with smooth skin for the best texture. Roasting brings out their natural sweetness, making them the star of this hash.
• Kale: 1 large bunch of kale (about 8 ounces), any variety (curly, lacinato/dinosaur, or red kale) is fine, stems removed and roughly chopped. Kale adds a slightly bitter and earthy flavor, as well as a fantastic texture contrast to the sweet potatoes. Massaging the kale with a little olive oil before cooking helps to tenderize it and reduce bitterness.
• Yellow Onion: 1 medium yellow onion, diced. Yellow onions provide a foundational savory flavor and sweetness as they caramelize during cooking. You can also use white or red onions, but yellow onions are generally milder and sweeter when cooked.
• Garlic: 2-3 cloves of garlic, minced. Garlic is essential for adding aromatic depth and savory notes to the hash. Freshly minced garlic is always best for flavor, but pre-minced garlic can be used for convenience.
• Olive Oil: 3 tablespoons olive oil, divided. Olive oil is used for both roasting the sweet potatoes and sautéing the kale and onions. It adds healthy fats and enhances the flavor of the vegetables. You can substitute with avocado oil or coconut oil if preferred.
• Red Pepper Flakes (Optional): ¼ – ½ teaspoon red pepper flakes, or to taste. Red pepper flakes add a touch of heat that balances the sweetness and earthiness of the dish. Adjust the amount to your spice preference or omit if you prefer a milder flavor.
• Salt and Black Pepper: To taste. Salt and pepper are crucial for seasoning and enhancing the flavors of all the ingredients. Season generously at each stage of cooking.
• Optional Add-ins (Consider these for extra flavor and nutrition):
  • Protein: Cooked sausage (chorizo, Italian sausage, or chicken sausage), bacon, diced ham, chickpeas, white beans, or tofu.
  • Vegetables: Bell peppers (diced), mushrooms (sliced), Brussels sprouts (halved or quartered), zucchini (diced), spinach (added at the end).
  • Flavor Boosters: Fresh herbs (rosemary, thyme, parsley, chives), lemon juice or zest, balsamic vinegar, smoked paprika, cumin, curry powder.
  • Toppings: Fried or poached eggs, avocado slices, crumbled feta cheese, goat cheese, parmesan cheese, hot sauce, yogurt or sour cream.

Instructions: How to Make Kale and Sweet Potato Hash

This recipe is straightforward and involves roasting the sweet potatoes and then sautéing the remaining ingredients. Here’s a step-by-step guide to making delicious Kale and Sweet Potato Hash:

Step 1: Preheat Oven and Prepare Sweet Potatoes

1. Preheat your oven to 400°F (200°C).
2. Peel the sweet potatoes and dice them into ½ inch cubes. Uniformly sized cubes will ensure even roasting and prevent some pieces from burning while others are still undercooked.
3. In a large bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, and black pepper. Coating the sweet potatoes with olive oil helps them to roast properly and develop a slightly crispy exterior. Seasoning at this stage is crucial for flavor.

Step 2: Roast Sweet Potatoes

1. Spread the seasoned sweet potatoes in a single layer on a baking sheet. Avoid overcrowding the baking sheet, as this will steam the sweet potatoes instead of roasting them. If necessary, use two baking sheets or roast in batches.
2. Roast for 20-25 minutes, or until the sweet potatoes are tender and slightly caramelized, flipping them halfway through. Check for tenderness by piercing a piece with a fork. They should be easily pierced but not mushy. Roasting time may vary depending on your oven and the size of the sweet potato cubes.

Step 3: Sauté Onions and Garlic

1. While the sweet potatoes are roasting, heat 1 tablespoon of olive oil in a large skillet or cast-iron pan over medium heat.
2. Add the diced onion and cook for 5-7 minutes, or until softened and translucent, stirring occasionally. Sautéing the onions first allows them to soften and release their sweetness, creating a flavorful base for the hash.
3. Add the minced garlic and red pepper flakes (if using) to the skillet and cook for another 1-2 minutes, until fragrant. Be careful not to burn the garlic, as it can become bitter. Cook just until you can smell its aroma.

Step 4: Add Kale and Cook

1. Add the chopped kale to the skillet with the onions and garlic.
2. Drizzle the remaining 1 tablespoon of olive oil over the kale and season with salt and black pepper.
3. Cook for 5-7 minutes, or until the kale is wilted and tender-crisp, stirring frequently. Massaging the kale briefly with the olive oil in the pan can help it to wilt more quickly. Don’t overcook the kale; it should still have some texture.

Step 5: Combine Sweet Potatoes and Kale Mixture

1. Once the sweet potatoes are roasted and the kale is cooked, add the roasted sweet potatoes to the skillet with the kale mixture.
2. Gently toss everything together to combine.
3. Cook for another 2-3 minutes to allow the flavors to meld and heat everything through. This final step brings all the components together and ensures the hash is heated evenly.

Step 6: Taste and Adjust Seasoning

1. Taste the hash and adjust seasoning as needed. Add more salt, pepper, or red pepper flakes to your liking.
2. If desired, stir in any optional add-ins like fresh herbs or a squeeze of lemon juice at this point.

Step 7: Serve and Enjoy!

1. Serve the Kale and Sweet Potato Hash hot, as a breakfast, brunch, lunch, or side dish.
2. Consider topping with a fried egg, avocado, or your favorite toppings (see serving suggestions below).

Nutrition Facts for Kale and Sweet Potato Hash

(Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes. The following is an approximate calculation for a serving size based on the ingredients listed above, assuming 4 servings).

Servings: 4

Calories per serving: Approximately 250-300 calories

Per Serving (Approximate Values):

• Total Fat: 12-15g
  • Saturated Fat: 2-3g
  • Monounsaturated Fat: 8-10g
  • Polyunsaturated Fat: 1-2g
• Cholesterol: 0mg
• Sodium: 200-300mg (depending on salt added)
• Total Carbohydrate: 35-40g
  • Dietary Fiber: 7-8g
  • Sugars: 10-12g (naturally occurring from sweet potatoes and onions)
• Protein: 5-7g
• Vitamin A: Very High (from sweet potatoes and kale)
• Vitamin C: High (from kale)
• Vitamin K: Very High (from kale)
• Potassium: Good Source (from sweet potatoes and kale)
• Iron: Moderate Source (from kale)

Key Nutritional Highlights:

• Excellent Source of Vitamins A, C, and K: Kale and sweet potatoes are nutritional powerhouses packed with these essential vitamins, which are important for vision, immune function, blood clotting, and antioxidant protection.
• Good Source of Fiber: High fiber content promotes digestive health, helps regulate blood sugar levels, and can contribute to feelings of fullness and satiety.
• Rich in Antioxidants: Both kale and sweet potatoes are rich in antioxidants that help protect cells from damage caused by free radicals.
• Relatively Low in Calories: For a satisfying and flavorful dish, Kale and Sweet Potato Hash is relatively low in calories, making it a healthy choice for weight management.
• Plant-Based and Vegetarian/Vegan Friendly: This recipe is naturally plant-based and suitable for vegetarian and vegan diets.

Disclaimer: This nutritional information is for general guidance only and should not be considered a substitute for professional dietary advice. Consult with a registered dietitian or healthcare professional for personalized dietary recommendations.

Preparation Time for Kale and Sweet Potato Hash

This recipe is relatively quick and easy to prepare, making it perfect for busy weeknights or weekend brunches.

• Prep Time: 20 minutes (includes peeling and dicing sweet potatoes, chopping kale and onions, mincing garlic)
• Cook Time: 30-35 minutes (includes roasting sweet potatoes and sautéing kale mixture)
• Total Time: Approximately 50-55 minutes

Time-Saving Tips:

• Pre-chopped Vegetables: Purchase pre-diced sweet potatoes or pre-chopped kale to save on prep time.
• Meal Prep Ahead: Roast the sweet potatoes ahead of time (up to 2-3 days in advance) and store them in the refrigerator. Then, when you’re ready to make the hash, simply sauté the onions, garlic, and kale and add the pre-roasted sweet potatoes at the end.
• One-Pan Cooking: While this recipe uses roasting and skillet cooking, you can adapt it to be primarily a skillet recipe. Dice the sweet potatoes smaller and sauté them in the skillet along with the onions and garlic before adding the kale. This will reduce oven time but may result in slightly less caramelized sweet potatoes.

How to Serve Kale and Sweet Potato Hash

Kale and Sweet Potato Hash is incredibly versatile and can be served in a variety of ways. Here are some delicious serving suggestions:

Breakfast & Brunch:

• Classic Hash Breakfast: Serve as the main component of a hearty breakfast.
  • Topped with Eggs: Fry, poach, or scramble eggs and serve them on top of the hash for added protein and richness.
  • Breakfast Burrito Filling: Use the hash as a flavorful and nutritious filling for breakfast burritos or tacos. Add scrambled eggs, cheese, and salsa.
  • Alongside Toast or Muffins: Serve with whole-wheat toast, English muffins, or cornbread for a complete breakfast meal.
• Brunch Buffet: Include Kale and Sweet Potato Hash as part of a brunch buffet spread.
  • Alongside other breakfast favorites: Offer alongside bacon, sausage, pancakes, waffles, fruit salad, and yogurt.
  • Serve with toppings bar: Set up a toppings bar with fried eggs, avocado slices, crumbled cheese, hot sauce, fresh herbs, and yogurt for guests to customize their hash.

Lunch & Dinner:

• Light Lunch: Enjoy a bowl of Kale and Sweet Potato Hash for a satisfying and nutritious lunch.
  • Add Protein for a Heartier Meal: Top with grilled chicken, chickpeas, or tofu for a more substantial lunch.
  • Serve with a side salad: Pair with a simple green salad or a quinoa salad for a balanced and complete lunch.
• Vibrant Side Dish: Serve as a colorful and flavorful side dish for dinner.
  • Pair with roasted meats or fish: Complements roasted chicken, pork, steak, or salmon beautifully.
  • Vegetarian Main Course: Serve as a vegetarian main course alongside a grain like quinoa or rice and a dollop of yogurt or sour cream.

Creative Serving Ideas:

• Hash Bowls: Create customizable hash bowls with Kale and Sweet Potato Hash as the base.
  • Grain Bowls: Layer hash over quinoa, brown rice, or farro.
  • Buddha Bowls: Combine hash with other roasted vegetables, legumes, and a flavorful dressing.
• Stuffed Peppers: Use the hash as a filling for bell peppers or poblano peppers.
  • Baked Stuffed Peppers: Stuff halved bell peppers with the hash and bake until peppers are tender.
  • Grilled Stuffed Peppers: Grill stuffed peppers for a smoky flavor.
• Pizza Topping: Get creative and use the hash as a unique and flavorful pizza topping.
  • Vegetarian Pizza: Combine hash with cheese and other vegetables for a hearty vegetarian pizza.
  • Savory Breakfast Pizza: Use hash as a topping for a breakfast pizza with eggs and cheese.

Additional Tips for Perfect Kale and Sweet Potato Hash

Here are 5 essential tips to ensure your Kale and Sweet Potato Hash turns out perfectly every time:

1. Dice Sweet Potatoes Evenly: Ensure that your sweet potatoes are diced into uniformly sized cubes, about ½ inch in size. This is crucial for even roasting. Unevenly sized pieces will cook at different rates, resulting in some pieces being burnt while others are still undercooked.
2. Don’t Overcrowd the Baking Sheet: When roasting the sweet potatoes, spread them in a single layer on the baking sheet. Overcrowding will cause the sweet potatoes to steam instead of roast, resulting in mushy rather than caramelized potatoes. If necessary, use two baking sheets or roast in batches.
3. Massage the Kale (Optional but Recommended): While not strictly necessary, massaging the chopped kale with a little olive oil and a pinch of salt before cooking can help to tenderize it and reduce any bitterness. This is especially helpful if you are using curly kale, which can be tougher than other varieties.
4. Don’t Overcook the Kale: Kale cooks relatively quickly. Sauté it just until it’s wilted and tender-crisp, about 5-7 minutes. Overcooked kale can become mushy and lose its appealing texture. You want it to retain some bite and vibrancy.
5. Season Generously at Each Stage: Seasoning is key to flavorful hash. Don’t be shy with salt and pepper! Season the sweet potatoes before roasting, season the onions and garlic while sautéing, and season the kale as it cooks. Taste and adjust seasoning at the end to ensure the flavors are well-balanced and delicious.

Frequently Asked Questions (FAQ) About Kale and Sweet Potato Hash

Q1: Can I make Kale and Sweet Potato Hash ahead of time?

A: Yes, you can definitely prepare components of this hash in advance. You can roast the sweet potatoes up to 2-3 days ahead of time and store them in the refrigerator. You can also chop the onions, garlic, and kale in advance. When you are ready to assemble the hash, simply sauté the onions, garlic, and kale, and then add the pre-roasted sweet potatoes at the end to heat through. For best results, it’s recommended to assemble and cook the kale and onion mixture closer to serving time to maintain the best texture and flavor.

Q2: Can I use frozen sweet potatoes or frozen kale?

A: While fresh ingredients are generally preferred for optimal flavor and texture, you can use frozen sweet potatoes and frozen kale in a pinch. For frozen sweet potatoes, thaw them slightly before roasting and be aware that they may release more moisture during cooking, so you might need to roast them for a bit longer to achieve caramelization. For frozen kale, thaw it completely and squeeze out excess moisture before adding it to the skillet. Frozen kale may be softer in texture than fresh kale after cooking.

Q3: I don’t like kale. Can I substitute it with something else?

A: Absolutely! If you’re not a fan of kale, you can substitute it with other leafy greens like spinach, collard greens, or Swiss chard. Spinach is the most delicate and will cook very quickly, so add it towards the very end of the cooking process. Collard greens and Swiss chard are a bit heartier and will require a similar cooking time to kale. You can also use broccoli florets (roasted or sautéed) or Brussels sprouts (halved or quartered and roasted) for a different vegetable variation.

Q4: How can I make this recipe vegan?

A: This recipe is naturally vegan as written! All the ingredients are plant-based. Just ensure you are using olive oil or another plant-based oil for cooking. To make it even more protein-rich for a vegan meal, consider adding plant-based protein sources like chickpeas, white beans, lentils (cooked separately and added in), or crumbled tofu scramble.

Q5: What are some other flavor variations I can try with this hash?

A: The possibilities are endless! Here are a few flavor variations to inspire you:

• Spicy Southwestern Hash: Add diced bell peppers, black beans, corn, and chili powder. Top with avocado and salsa.
• Mediterranean Hash: Add Kalamata olives, sun-dried tomatoes, feta cheese (omit for vegan), and oregano. Serve with a dollop of yogurt or tzatziki.
• Italian Herb Hash: Add Italian sausage (or plant-based sausage), mushrooms, and Italian seasoning. Top with parmesan cheese (omit for vegan) and fresh parsley.
• Curried Hash: Add curry powder, turmeric, and ginger to the onions and garlic. You can also add coconut milk for a creamier hash. Serve with a dollop of yogurt and cilantro.
• Smoky Paprika Hash: Add smoked paprika and a pinch of cayenne pepper for a smoky and slightly spicy flavor. Consider adding chorizo or smoked tofu for a smoky protein element.

Enjoy experimenting and making this Kale and Sweet Potato Hash your own! It’s a versatile and delicious recipe that’s sure to become a family favorite.

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