Sweet n’ Healthy Recipe Contest – Sweet Potato Hash

Where am I?
I feel as though I’ve been here before
Maybe I’m just walking round and round
It’s a beautiful day to be aimless.

-Jump Little Children

After a weekend of yummy, but not necessarily healthy food, Sunday night called for a nice light and healthy dish that would start the week off right. In deciding what to make tonight I scoured the contest possibilities, and decided that the Sweet n’ Healthy contest was right up my alley. This contest asks entrants to come up with a kid friendly, vegetarian, or no sugar added recipes with sweet potato as the main ingredient.

Sweet Potato Contest

I had been waiting awhile to enter this contest, mostly because I wasn’t sure what direction I wanted to go, dessert or entree. Tonight, in need of a healthy option, my choice became very clear. Entree it is!

Originally, my heart was set on a sweet potato pot pie, despite how yummy this sounded, and I how can taste its potential even now just thinking about it, I ultimately decided to go a lighter, easier route, and created a veggie rich sweet potato hash.

Sweet Potato Hash

According to one definition, a hash is a mess, a muddle or jumble. With a base of cubed sweet potatoes this hash can be any sort of jumble you would like for it to be for anytime of day. Tonight it was an entree, but with my leftover sweet potatoes tomorrow morning it could be a whole new animal with breakfast. However, watch for a blog entry soon on sweet potato gnocchi in dessert form!

Leftover Sweet Potatoes

For this hash there is an abundance of veggies, but it really is the sweet potato that brings it all together and makes it a meal and not just a side dish. In addition to the taters, the hash includes; baby bella mushrooms, edamame, red bell pepper, and Brussel sprouts, however, any vegetables could be included to suit your tastes.

The base of this dish begins with olive oil, red peppers, onions and garlic. You can use butter, however, since I was already making a vegetarian dish I decided to take it once step further and make it vegan by simply emitting any sort of animal products. I did cheat a little by topping my personal bowl of hash with a dash of goat cheese, there is a reason I am not vegan folks.

Flavor Base

While the everything cooked to a state of juicy, translucency, I got to work cubing sweet potatoes. One thing I learned tonight…glass cutting boards were invented by someone with sadistic tendencies.  Cutting up raw sweet potatoes is not a particularly hard task, but when your knife goes through and slams into glass the sound is ear splitting! Note to self, buy Esq. a wooden cutting board, stat!

Cubed Sweet Potato

Next to be chopped were the Brussel sprouts. They need to have their stems removed, be chopped in half and have their outer guard leaves removed.

Brussels Ready for their Close Up

While chopping, Esq., went to work prepping the edamame by boiling them in salted water until just cooked.

Edamame Ready To Go!

With the onions, garlic, red peppers, mushrooms, sweet potatoes, and Brussles sprouts in the pan it was time to throw a lid on it and let it cook till sweet potatoes were tender and starting to brown.

Almost Ready

At the very end we threw the edamame in to come up to temperature, and it was ready to serve.

While we were waiting...

To make a real meal out of the hash we placed a healthy serving on top of a bed of spinach, which along with edamame, provided all the protein one needs for a complete meal. On top of the hash a added just a bit of crumbled goat cheese and balsamic vinegar.

Ready to Eat!

It was such a satisfying meal. I really think Meatless Mondays might just become a thing in our house with options like this!

The facts:

  • Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup (200 grams) of cooked sweet potatoes has 180 calories.
  • Sweet potatoes provide many other essential nutrients including Vitamin B6, potassium and iron.
  • Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
  • On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.

With all of that handy dandy info why not make today a Meatless Monday with my Sweet Potato Hash?

Sweet Potato Hash

2 tbs olive oil

1 large onion, chopped

3 cloves of garlic, minced

1 red bell pepper, chopped

2 large sweet potatoes, cubed

8 oz. baby bella mushrooms

1 1/2 cups Brussels sprouts

2 cups frozen edamame



1 1/2 tsp chili pepper flakes

1 tsp thyme

1 tsp rosemary

In a large skillet heat olive oil, onion, garlic and red bell pepper on medium heat until onion is translucent.

In a pot of boiling water add edamame and cook until just tender. Remove from heat and set aside.

Add sweet potatoes, Brussels sprouts, and mushrooms to skillet. Salt and pepper to taste. Add additional seasoning Cover and cook on medium for 12 minutes, stirring occasionally.

Once sweet potatoes are cooked until they are beginning to brown and can be cut easily by fork remove from heat and stir in edamame.

Serve over baby spinach and dressed with crumbled goat cheese, or as is.