As a passionate home cook, I find joy in creating dishes that not only nourish the body but also warm the soul. One of my favorite recipes that embodies this philosophy is the Sweet Potato Brussel Sprout Hash. This vibrant dish is a delightful medley of flavors and textures, perfect for breakfast or brunch. The sweet potatoes bring a natural sweetness, while the brussel sprouts add a satisfying crunch, creating a harmony that dances on your palate.
Every time I prepare this hash, I’m reminded of cozy mornings spent in my grandmother’s kitchen, where the aroma of roasted vegetables would fill the air. It’s a dish that invites family and friends to gather around the table, sharing stories and laughter. The golden-brown edges of the sweet potatoes and the caramelized brussel sprouts create a visual feast that is as appealing as it is delicious.
Whether you’re a busy parent looking for a quick yet nutritious breakfast or a food lover eager to explore globally inspired flavors, this Sweet Potato Brussel Sprout Hash is sure to become a staple in your home. With just a handful of ingredients and minimal prep time, you can whip up a dish that’s not only satisfying but also packed with nutrients. Let’s dive into the details of this delightful recipe!
What is Sweet Potato Brussel Sprout Hash?
The Sweet Potato Brussel Sprout Hash is a delightful dish that marries the earthy sweetness of sweet potatoes with the nutty flavor of brussel sprouts. This recipe draws inspiration from various global cuisines that celebrate the beauty of seasonal vegetables. Originating from the heart of American comfort food, it has gained popularity for its versatility and wholesome ingredients.
In many cultures, hash dishes are a way to utilize leftover vegetables, transforming them into a hearty meal. This particular hash not only showcases the vibrant colors of sweet potatoes and brussel sprouts but also highlights their nutritional benefits. Packed with vitamins, fiber, and antioxidants, this dish is a celebration of health and flavor, making it a perfect addition to any breakfast table.
Why You’ll Love This Sweet Potato Brussel Sprout Hash
- Convenient: Quick to prepare and bake, making it ideal for busy mornings.
- Tasty: The combination of sweet and savory flavors creates a deliciously satisfying meal.
- Health Benefits: Rich in vitamins A and C, fiber, and antioxidants, this dish supports overall wellness.
- Family Appeal: A colorful and hearty dish that kids and adults alike will enjoy.
Who It’s For
This Sweet Potato Brussel Sprout Hash is perfect for busy families looking for a nutritious breakfast option, health-conscious cooks wanting to incorporate more vegetables into their meals, and food lovers eager to explore new flavors. Whether you’re feeding a crowd or just yourself, this dish caters to all!
When to Cook It
Enjoy this hash any time of day! It’s a fantastic choice for weekend brunches, quick weeknight dinners, or even as a side dish for holiday gatherings. The versatility of this recipe makes it suitable for any occasion, ensuring that you can savor its deliciousness whenever the craving strikes.
How to Make the Perfect Sweet Potato Brussel Sprout Hash
Ingredients
- 2 medium sweet potatoes, diced: Adds natural sweetness and creaminess.
- 1 pound brussel sprouts, halved: Provides a nutty flavor and satisfying crunch.
- 2 tablespoons olive oil: Helps with roasting and adds healthy fats.
- 1 teaspoon salt: Enhances the overall flavor of the dish.
- 1/2 teaspoon black pepper: Adds a mild heat and depth.
- 1/2 teaspoon garlic powder: Infuses a savory aroma and taste.
- 1/2 teaspoon paprika: Contributes a subtle smokiness and color.
- 2 eggs (optional): Adds protein and richness; can be cooked to your preference.
Step-by-Step Instructions
- Preheat the oven: Set your oven to 400°F (200°C) to prepare for roasting.
- Combine vegetables: In a large bowl, mix the diced sweet potatoes and halved brussel sprouts.
- Season: Drizzle with olive oil and sprinkle salt, pepper, garlic powder, and paprika. Toss until everything is well coated.
- Spread on a baking sheet: Arrange the mixture in a single layer to ensure even roasting.
- Bake: Roast in the oven for 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized, stirring halfway through for even cooking.
- Cook eggs (if using): While the hash is baking, prepare the eggs to your liking—poached, fried, or scrambled.
- Serve: Enjoy the hash warm, topped with eggs if desired, and savor the delightful flavors!
For People with Diabetes: Sugar Substitutes
- Stevia: A natural sweetener with zero calories, perfect for adding sweetness without sugar.
- Monk fruit: Another natural option that provides sweetness without affecting blood sugar levels.
- Allulose: A low-calorie sugar that mimics the taste of sugar without the carbs.
It’s best to avoid honey or maple syrup, as they can spike blood sugar levels.
Tools You’ll Need
- Large mixing bowl
- Baking sheet
- Parchment paper (optional for easy cleanup)
- Sharp knife
- Cutting board
- Measuring spoons
- Spatula or wooden spoon for tossing
- Oven mitts
Top Tips from Well-Known Chefs
- Use Fresh Ingredients: Chef Jamie Oliver emphasizes the importance of using fresh, seasonal vegetables for the best flavor and nutrition. Fresh brussel sprouts and sweet potatoes will elevate your hash.
- Don’t Overcrowd the Pan: According to Chef Gordon Ramsay, spreading your vegetables in a single layer on the baking sheet allows for better caramelization. This ensures that each piece gets that delicious golden-brown crust.
- Experiment with Spices: Chef Ayesha Curry suggests adding spices like cumin or chili powder for an extra kick. Feel free to customize the seasoning to suit your taste preferences!
- Perfectly Cooked Eggs: Chef Ina Garten recommends cooking your eggs in a non-stick skillet with a little butter for a rich flavor. Poached or fried eggs can add a luxurious touch to your hash.
- Make it a Meal Prep Star: Chef Rachael Ray advises making a larger batch of this hash to enjoy throughout the week. It reheats beautifully and can be paired with different proteins for variety.
Storing and Reheating Tips
- Refrigeration: Store any leftover Sweet Potato Brussel Sprout Hash in an airtight container in the fridge for up to 4 days.
- Freezing: For longer storage, freeze the hash in a freezer-safe container for up to 3 months. Make sure to cool it completely before freezing.
- Reheating: To reheat, simply place the hash in a skillet over medium heat, stirring occasionally until warmed through. You can also microwave it in 30-second intervals until hot.
- Oven Reheating: For a crispy texture, reheat in the oven at 350°F (175°C) for about 10-15 minutes, stirring halfway through.
- Adding Freshness: Consider adding a splash of olive oil or a sprinkle of fresh herbs when reheating to enhance the flavor.
Common Mistakes to Avoid
- Overcrowding the Baking Sheet: Placing too many vegetables on the sheet can lead to steaming instead of roasting, preventing that delicious caramelization.
- Not Preheating the Oven: Skipping this step can result in uneven cooking. Always preheat to ensure your hash cooks perfectly from the start.
- Using Old Vegetables: Fresh ingredients are key for flavor and texture. Old or wilted vegetables can make your hash less appealing and nutritious.
- Ignoring Seasoning: Failing to season adequately can lead to a bland dish. Don’t be shy with spices and herbs to enhance the overall flavor.
- Not Stirring During Baking: Forgetting to stir halfway through can cause uneven cooking. A quick toss ensures all pieces get that golden-brown finish.
FAQs About Sweet Potato Brussel Sprout Hash
Q: Can I make Sweet Potato Brussel Sprout Hash ahead of time?
Yes, you can prepare the hash in advance and store it in the refrigerator for up to 4 days. Just reheat it when you’re ready to enjoy!
Q: Is Sweet Potato Brussel Sprout Hash suitable for meal prep?
Yes, this dish is perfect for meal prep! It reheats well and can be paired with various proteins for a quick, nutritious meal throughout the week.
Q: Can I add other vegetables to Sweet Potato Brussel Sprout Hash?
It depends on your preference! Feel free to include bell peppers, onions, or any seasonal vegetables you enjoy for added flavor and nutrition.
Q: Is Sweet Potato Brussel Sprout Hash gluten-free?
Yes, this recipe is naturally gluten-free, making it a great option for those with gluten sensitivities.
Q: Can I make Sweet Potato Brussel Sprout Hash vegan?
Yes, simply omit the eggs or replace them with a vegan alternative, and you’ll have a delicious vegan dish!
Conclusion: Final Thoughts on Sweet Potato Brussel Sprout Hash
The Sweet Potato Brussel Sprout Hash is not just a meal; it’s an experience that brings warmth and joy to your breakfast table. With its vibrant colors and delightful flavors, this dish is sure to become a family favorite. I encourage you to try it out and make it your own by adding your favorite ingredients or spices. If you enjoyed this recipe, please share your thoughts in the comments below and spread the love by sharing it with your friends and family!
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Sweet Potato Brussel Sprout Hash: A Delicious and Nutritious Breakfast Recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A delicious and nutritious breakfast recipe featuring sweet potatoes and brussel sprouts.
Ingredients
- 2 medium sweet potatoes, diced
- 1 pound brussel sprouts, halved
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 2 eggs (optional)
Instructions
- Preheat the oven to 400°F (200°C).
- In a large bowl, combine the diced sweet potatoes and halved brussel sprouts.
- Drizzle with olive oil and season with salt, pepper, garlic powder, and paprika. Toss to coat.
- Spread the mixture on a baking sheet in a single layer.
- Bake for 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized.
- If using eggs, cook them to your liking while the hash is baking.
- Serve the hash warm, topped with eggs if desired.
Notes
- Feel free to add other vegetables like bell peppers or onions for extra flavor.
- This dish can be made ahead of time and reheated for a quick breakfast.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 186mg
Keywords: Sweet Potato Brussel Sprout Hash