alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Sweet Potato, Red Onion, and Kale Hash

Serves 4.

    Share

    Sweet Potato, Red Onion, and Kale Hash

    Hash may have a reputation for being a greasy spoon special, but this kale hash, which can be enjoyed for breakfast, brunch, lunch, or dinner on your days of cleansing, will change your idea of the dish. Sweet potatoes add substance, nutrition, sweetness, and a great depth of flavour in place of the usual floury white potatoes.

    Advertisement

    Tip

    Replace sweet potato with cubes of butternut squash or a mixture of root vegetables for an equally nourishing hash.

    Advertisement

    Sweet Potato, Red Onion, and Kale Hash

    Ingredients

    • 2 Tbsp (30 mL) coconut oil
    • 2 sweet potatoes, peeled and diced
    • 2 red onions, thinly sliced
    • 1 tsp (5 mL) dried thyme
    • 1/2 tsp (2 mL) sea salt
    • Zest of 1 lemon
    • 1 Tbsp (15 mL) lemon juice
    • 4 cups (1 L) destemmed kale, shredded
    • 4 large free-range eggs
    • 1/4 tsp (1 mL) ground black pepper

    Nutrition

    Per serving:

    • calories209
    • protein10g
    • fat12g
      • saturated fat8g
      • trans fat0g
    • carbohydrates18g
      • sugars4g
      • fibre3g
    • sodium410mg

    Directions

    01

    In large cast iron or high-sided skillet, heat oil over medium. Add potatoes, onion, thyme, and salt. Sauteu0301 for 12 to 15 minutes, or until potatoes are tender and beginning to brown. Stir in lemon zest, lemon juice, and kale. Cook until kale is wilted, about 3 minutes.

    02

    Flatten out vegetables in pan and crack eggs overtop and sprinkle with pepper. Top with lid or cover of some sort (a baking sheet works well), and cook over medium heat for 4 to 5 minutes, until eggs are set with still-runny yolks. Serve warm.

    Advertisement

    Like this recipe?

    This recipe is part of the Healthy Recipes for Cleansing collection.

    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.