Ingredients
Scale
- Sweet Potatoes: 2 large sweet potatoes (about 1.5 pounds), peeled and diced into ½-inch cubes. Sweet potatoes are the star of the show, providing a naturally sweet base and a wealth of vitamins and fiber. Choose firm sweet potatoes for best results.
- Sausage: 1 pound breakfast sausage (pork, chicken, or turkey), removed from casings. Sausage adds a savory, protein-packed element to the hash. You can opt for mild or spicy sausage depending on your preference. For a vegetarian or vegan version, consider using plant-based sausage or crumbled tempeh or tofu.
- Bell Peppers: 2 bell peppers (any color), cored, seeded, and diced. Bell peppers contribute vibrant color, a slightly sweet flavor, and essential vitamins. A mix of colors (red, yellow, orange, green) makes the hash visually appealing and adds a variety of nutrients.
- Onion: 1 medium yellow onion, diced. Onion provides a foundational savory flavor to the hash and caramelizes beautifully when cooked. You can substitute with white or red onion if preferred.
- Garlic: 3 cloves garlic, minced. Garlic adds a pungent and aromatic depth of flavor to the hash. Freshly minced garlic is recommended for the best taste.
- Olive Oil: 2 tablespoons olive oil. Olive oil is used for sautéing the vegetables and sausage. It adds healthy fats and helps prevent sticking. You can substitute with avocado oil or coconut oil if desired.
- Spices and Seasonings:
- 1 teaspoon smoked paprika. Smoked paprika adds a smoky depth and warmth to the hash, complementing the sweetness of the sweet potatoes.
- 1 teaspoon dried oregano. Oregano provides a slightly peppery and earthy flavor that pairs well with the other ingredients.
- ½ teaspoon ground cumin. Cumin adds a warm, earthy, and slightly citrusy note that enhances the savory flavors.
- ½ teaspoon salt, or to taste. Salt enhances the flavors of all the ingredients and balances the sweetness. Adjust to your preference.
- ¼ teaspoon black pepper, or to taste. Black pepper adds a subtle spice and complexity to the hash. Adjust to your preference.
- Optional: Pinch of red pepper flakes for added heat. If you enjoy a bit of spice, a pinch of red pepper flakes can add a pleasant kick.
- Fresh Herbs for Garnish (Optional):
- Chopped fresh parsley or cilantro. Fresh herbs add a bright, fresh finish and visual appeal to the hash.
- Eggs (Optional, for serving): 4-6 eggs. Fried, poached, or scrambled eggs are a classic and delicious addition to breakfast hash, adding protein and richness.
Instructions
Step 1: Prepare the Sweet Potatoes
- Peel the sweet potatoes and dice them into ½-inch cubes. Uniformly sized cubes will ensure even cooking.
- Place the diced sweet potatoes in a bowl of cold water to prevent them from browning while you prepare the other ingredients. This step is optional but helps maintain their vibrant color.
Step 2: Cook the Sausage
- Heat 1 tablespoon of olive oil in a large skillet or cast iron pan over medium-high heat.
- Remove the breakfast sausage from its casings and crumble it into the hot skillet.
- Cook the sausage, breaking it up with a spoon or spatula, until it is browned and fully cooked through. This usually takes about 5-7 minutes.
- Once cooked, remove the sausage from the skillet and set aside on a plate. Leave any rendered fat in the skillet as it will add flavor to the vegetables. If there is excessive fat, you can drain some off, leaving about 1-2 tablespoons in the pan.
Step 3: Sauté the Vegetables
- Add the remaining 1 tablespoon of olive oil to the skillet (if needed).
- Add the diced onion and bell peppers to the skillet.
- Sauté the vegetables over medium heat, stirring occasionally, until they begin to soften and the onions become translucent. This typically takes about 5-7 minutes.
- Add the minced garlic to the skillet and cook for another minute, until fragrant. Be careful not to burn the garlic.
Step 4: Cook the Sweet Potatoes
- Drain the sweet potatoes from the cold water and add them to the skillet with the sautéed vegetables.
- Stir in the smoked paprika, dried oregano, cumin, salt, and black pepper. Mix well to coat the sweet potatoes and vegetables with the spices.
- Increase the heat to medium-high and cook, stirring occasionally, for about 15-20 minutes, or until the sweet potatoes are tender and cooked through. You should be able to easily pierce them with a fork.
- If the hash starts to stick to the bottom of the pan, you can add a tablespoon or two of water or broth to deglaze the pan and prevent sticking. Cover the skillet for a few minutes to help steam the sweet potatoes and speed up the cooking process if needed.
Step 5: Combine and Finish
- Once the sweet potatoes are tender, return the cooked sausage to the skillet with the vegetables.
- Stir everything together to combine and heat through.
- Taste and adjust seasonings as needed. Add more salt, pepper, or spices to your preference.
- If desired, stir in fresh herbs like chopped parsley or cilantro in the last minute of cooking.
Step 6: Serve
- Serve the Sweet Potato Breakfast Hash hot.
- Optional: Top with fried, poached, or scrambled eggs for a complete breakfast.
- Garnish with extra fresh herbs if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 350-450 kcal
- Sugar: 10-15g
- Sodium: 500-700mg
- Fat: 20-30g
- Saturated Fat: 8-12g
- Carbohydrates: 30-40g
- Fiber: 5-7g
- Protein: 15-20g
- Cholesterol: 60-80mg