Delicious Vegan Sweet Potato Hash Recipe

Are you on the Daniel Fast and looking for a delicious, nutritious breakfast to start your day? This vegan sweet potato hash recipe is perfect...especially if you're tired of eating oatmeal every day!

Sweet potatoes are packed with vitamins, minerals, and nutrients, making them a welcome addition to your healthy eating plan. Plus, they have a unique and delicious flavor.

This easy-to-make sweet potato hash dish is filled with goodness in each forkful – and everyone will find their way to the kitchen as they begin to smell these warm and flavorful aromas cooking.

Plus, it’s vegan, so everyone can enjoy this awesome recipe. Whether it's savoring a bowl of sweet potato hash as part of a special morning or bringing some healthy fuel during an afternoon snack break, cooking up this mouthwatering sweet potato breakfast hash recipe couldn’t be easier!

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Recipe for Vegan Sweet Potato Hash

As you read on, you'll find more details about the nutritional benefits of plant-based eating and sweet potatoes. This sweet potato hash is dairy free and gluten free.

We'll also discuss in further detail what you need to know about the ingredients, making the recipe, and how to serve it.

But to save you some unnecessary scrolling, let's start with the main thing you're here for: the sweet potato breakfast hash recipe.

Sweet Potato Breakfast Hash Recipe

Serves 4

Ingredients

1-2 TBS olive oil or avocado oil

1/2 yellow onion, diced

1 cup red bell pepper, diced (or use orange and yellow)

1 large sweet potato, peeled and diced into small cubes, approx 4 cups

2 cups spinach or kale, roughly chopped

1/4 tsp cumin

1/4 tsp garlic powder

1/4 tsp paprika

Salt and pepper to taste

1-2 green onions sliced for garnish

1. Heat oil in a large pan over medium heat (a cast iron skillet works best if you have one).

2. Saute the diced onion and bell peppers for 3-5 minutes to soften.

3. Add the diced sweet potato to the onions and bell peppers. Mix spices together and sprinkle over the top of the potatoes.

4. Continue cooking the sweet potatoes, onions, and red bell peppers for 10-12 minutes, stirring occasionally. Cover with a lid for the final 5 minutes and test sweet potatoes with a fork to make sure they are tender.

5. Add spinach or kale and cook for 1-2 minutes, stirring until wilted.

6. Remove from heat, season with salt and pepper, and garnish with sliced green onion. Allow to cool slightly, and serve while still warm.

Sweet potato hash is best when you serve immediately so the potatoes maintain their crispy delicious texture. Potato hash is a great way to get more veggies in your diet, even at breakfast!

The Nutritional Benefits of Sweet Potatoes

Rise and shine, breakfast lovers! If you're in the market for a nutritious and mouth-watering morning meal, have you considered trying a vegan breakfast?

Not only is a vegan meal kind to animals and the environment, but a plant-based breakfast recipe like this sweet potato breakfast hash is also loaded with fiber, vitamins, and minerals to keep you feeling full and fueled for the day ahead.

Potatoes have often gotten a bad rap, especially with the low-carb craze so common in fad diet culture. But potatoes do contain fiber and other nutrients that are very healthy for you. In addition, sweet potatoes have some extra nutritional qualities to appreciate.

Why Eat Orange and Red Vegetables?

You may have heard the advice that you should "eat the rainbow." This means incorporating a variety of fruits and vegetables into your diet to ensure you get the full range of vitamins, minerals, and other nutrients. Vibrant colors indicate nutrient content, and bright orange veggies like sweet potatoes are needed for a well-rounded diet.

According to WebMD, red and orange vegetables are especially high in vitamin A and C, potassium, and vitamin K. Other examples of red and orange vegetables you can include in your diet are:

• red bell pepper

• orange bell pepper

• beets

• butternut and acorn squash

• carrots

• red cabbage

• red onion

• pumpkin

• tomatoes

• sweet potato

Sweet Potato Nutritional Content

Sweet potatoes are an incredibly nutritious food packed with various vitamins and minerals and dietary fiber, making them a great choice for healthy eating. Here are some of the specific nutrition facts that make sweet potatoes good for you.

*The following nutrition facts are for one cup of sweet potato cubes.

Vitamin A

Sweet potatoes contain high levels of vitamin A, in the form of beta-carotene, which is essential for vision and skin health. One whole baked sweet potato contains more than 100% of your RDA (recommended dietary allowance) for vitamin A.

Vitamin C

This versatile veggie also contains high levels of vitamin C, an essential nutrient that supports immune health and acts as an antioxidant to keep your cells healthy and prevent damage from environmental toxins. One cup of cooked sweet potato cubes provides about 5% of your daily RDA for this important vitamin.

Vitamin B6

A cup of sweet potato contains 15% of the RDA for vitamin B6. This vitamin helps support nerve and brain health. It is also needed for the production of hemoglobin for red blood cells and making antibodies. Finally, B6 is important for the uptake of glucose into the cells for energy production. This keeps blood glucose in the normal range.

Fiber

One cup of sweet potato cubes contains about 4 grams of dietary fiber. This nutrient is essential for digestive health, helping to promote regular bowel movements, maintaining a healthy gut microbiome, and helping you feel full.

Potassium

Sweet potatoes are also a good source of potassium, which helps support heart health by regulating electrolyte balance and blood pressure. One cup provides 8% of your RDA for this important nutrient.

Magnesium

One cup of sweet potato cubes contains about 8% of the RDA for magnesium. This nutrient is essential for energy production and muscle function, as well as maintaining healthy bones.

Bottom Line: Sweet potatoes are a nutritious addition to your vegan breakfast! We could talk more about the complex carbohydrates, antioxidants, and other nutrients in this amazing vegetable, but let's move on and talk about the sweet potato hash recipe.

How to Make Sweet Potato Hash

You may be accustomed to eating sweet potatoes for dinner, but this delicious recipe is the perfect way to eat vegetables for breakfast - not always easy to do!

Gather Your Ingredients

Need a nourishing, hot morning meal you can make in 30 minutes or less? Chances are high that you already have all the ingredients you need for this sweet potato hash on hand.

Especially if you've been shopping for a Daniel Fast meal plan.

Start by gathering your ingredients: sweet potatoes, garlic, onions, olive oil, spinach, salt, pepper, and spices.

With these pantry staples, you're just a few steps away from a hearty start to the day!

Sweet potatoes can vary greatly in size. Some are tiny, while others are the size of a small football! You may need two for this recipe if you're dealing with small potatoes.

For the basic instructions included, your sweet potatoes should yield about four cups when chopped into approximately 1/2-inch cubes. You could also use more if you'd like to expand the recipe.

Many grocery stores sell peeled and cut sweet potatoes in the produce section. This can help drastically cut down the time it takes to prep this

You may also be wondering about frozen sweet potatoes. While we think fresh works better, you can find some frozen options. For example, Cascadian Farm has an option for cooked sweet potatoes. You may find other Oven Roasters options. Even if they have white or red potatoes and carrots, they can work for this recipe.

recipe.

You could also use regular potatoes if you don't love sweet potatoes or the way they taste – you can follow the sweet potato hash recipe the same way, just using white potatoes (or purple potatoes if you like those).

The only equipment you'll need is a large frying or saute pan. If you have a cast iron skillet, that's exceptionally great because it adds so much flavor and keeps your sweet potatoes nicely browned and crispy outside.

Once you have your ingredients and tools gathered, it's time to get cooking!

Step-by-Step Instructions for Sweet Potato Hash Recipes

Get ready to wake up your taste buds with this flavorful sweet potato hash recipe! Let's break down in a little more detail how to make sweet potato hash.

Step One - Prep Ingredients

Gather all your ingredients as mentioned above. Next, start by peeling and dicing your sweet potato into small pieces, approximately half-inch cubes.

You'll also want to wash, clean, and dice your bell peppers. Finally, I like to pre-measure and mix my spices in a small bowl, so they're distributed evenly when added to the dish. In this case, that's your cumin, garlic powder, and paprika. You could also use smoked paprika and add a little chili powder if you like some heat.

Step Two - Heat Pan and Saute Onions and Peppers

Once everything is chopped and ready, heat up your skillet on medium heat and add 1 to 2 tablespoons of olive oil. You can also use avocado oil, whatever you prefer, or have on hand. Once the olive oil is heated, add in the diced onions and saute for a few minutes until they start to get tender.

Step Three - Add Sweet Potatoes

Then, add the sweet potatoes. Make sure to stir frequently to ensure they don't burn, and coat them in the oil. This will make them nice and crispy!

You can also add the spices at this time. Sprinkle evenly over the potatoes and stir to combine.

Step Four - Cook Sweet Potatoes Until Tender

Cooking sweet potatoes just right can be a bit tricky. You don't want them to burn and get black on the outside, so make sure to stir frequently.

But you also want to make sure they aren't hard on the inside. They should be fork tender, i.e., soft enough to pierce easily with a fork.

One way to help cook the potatoes thoroughly is to cover the pan for the final five minutes out of 10-12 minutes total. That helps the potatoes to steam and cook through.

Just make sure there is enough oil to prevent sticking and burning. You can also add a small amount of water to the bottom of the pan to add to the steaming effect and prevent burning.

Step Five - Add Spinach

When the sweet potatoes are cooked through, toss in your chopped kale or spinach (or a combo of the two). The spinach should wilt within a couple of minutes, so watch it carefully to avoid overcooking. And stir to combine and get a nice distribution throughout the potatoes.

Step 6 - Garnish and Enjoy!

Finally, you can season the hash with a bit of salt and pepper to taste. You can use kosher salt or regular.

Some freshly sliced green onion or chopped parsley are also great for garnish.

The potatoes will be very hot when they come off the stove. So you may want to allow it to cool slightly, but this dish is best when you serve while still warm!

This awesome sweet potato hash recipe is not only delicious, but it's easy to make too.

How to Serve Sweet Potato Hash

We've been talking bout making this sweet potato hash recipe for breakfast, but you can cook it up any time!

Although it makes for a great breakfast or side dish, sweet potato hash is also a great recipe for a dinner entrée. You could pair it with a side salad and whole grain toast to round things out.

And if you're not vegan, adding some bacon or sausage is a delicious addition:

• cook bacon and sausage over medium high heat

• remove with a slotted spoon and drain on a paper towel

• crumble and add cooked bacon to the sweet potatoes at the final stage

Eggs are another addition people like with their hash. You could do scrambled eggs on the side or add a fried egg on top.

You can also make wells in your sweet potato and spinach mixture in the final cooking stage and crack an egg into each (cover with a lid to cook through).

Hash recipes are also totally customizable! Feel free to add any additional vegetables you have on hand, like diced zucchini or mushrooms. You could also add some sliced avocado and fresh cilantro on top.

Storing and Reheating Sweet Potato Hash

Although it's best served fresh, this vegan sweet potato hash will stay good in the fridge for up to four days. Cool completely, and then seal it in an airtight container before placing in your refrigerator.

Freezing isn't recommended because the potatoes will tend to get mushy and lose their texture when thawed.

To reheat your leftovers, you can microwave for 1-2 minutes or until heated through. Another recommendation is to reheat in a skillet, which can help maintain the texture.

Conclusion

Who knew vegan breakfast could be so delicious? This sweet potato hash recipe has all the comforting flavors we seek in a satisfying morning meal and also packs plenty of nutritious punch. Sweet potatoes are high in fiber and contain antioxidants, vitamins, and minerals to start your day on the right foot.

The combination of savory ingredients such as garlic, onions, and spinach can be adjusted to taste. You can top it off with even more healthy goodness like avocado.

After trying this scrumptious dish, we invite you to share your creative recipes for vegan breakfasts in the comments section or on social media platforms!

Comfort food can be healthy, as our favorite sweet potato recipes prove! Give yourself the best start every morning with this tasty vegan breakfast that fills your belly and heart with pure bliss!

Interested in more sweet potato recipes?

You may enjoy these stuffed Southwest Sweet Potato Boats

More Healthy Meals

• Daniel Fast Breakfast Options - find more vegan breakfast ideas

• Daniel Fast Meals and Recipes - a master list of our favorite recipes

• 7 Easy Dinner Substitutions - want to try more plant-based dinner recipes? Try these easy dinner recipe ideas for a quick swap.

• Creamy Potato Soup - for those who love their taters!