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Vibrant Mediterranean Sweet Potato Hash

Start your day with this vibrant and wholesome Mediterranean Sweet Potato Hash. Packed with colorful vegetables, hearty sweet potatoes, plant-based protein from chickpeas, and topped with perfectly cooked eggs, it’s a satisfying and nutritious one-pan meal ideal for any season.

  • Total Time45 minutes
  • Yield6 servings 1x

Ingredients

Scale

Fats:

Aromatics & Vegetables:

  • 1 medium yellow onion (diced (about 1 cup, approx. 150g))
  • 1.5 medium red bell peppers (cored, seeded, and diced (about 1.5 cups, approx. 225g))
  • 1.5 pounds approx. 750g sweet potatoes, peeled and cut into ½-inch cubes (about 6 cups diced)
  • 3 cups packed fresh kale (stems removed and leaves roughly chopped (approx. 200g))
  • 2 green onions (thinly sliced (approx. 30g, for garnish))

Pantry & Spices:

  • 1 can (15-ounce / 425g can weight, approx. 240g drained chickpeas, rinsed and drained)
  • ⅜ teaspoon ground cumin
  • ⅜ teaspoon garlic powder
  • ⅜ teaspoon paprika
  • ½ teaspoon dried oregano
  • Kosher salt (to taste)
  • Freshly ground black pepper (to taste)

Protein:

  • 6 large eggs (approx. 50g each, edible portion)

Instructions

  1. Gently warm the extra virgin olive oil in a spacious, heavy-bottomed skillet (a 12-inch cast iron skillet is recommended for even heat distribution) set over medium heat. Once the oil shimmers, introduce the diced yellow onion and chopped red bell peppers. Cook for 2-3 minutes, stirring occasionally, until they begin to soften.
  2. Incorporate the cubed sweet potatoes into the skillet. Sprinkle with ground cumin, garlic powder, paprika, and dried oregano. Stir well to ensure the sweet potatoes are evenly coated with the spices.
  3. Continue to cook over medium heat for approximately 12-15 minutes, stirring periodically to prevent sticking and promote even cooking. For the final 5-7 minutes of this stage, cover the skillet with a lid to help steam and tenderize the sweet potatoes until they are fork-tender and can be easily pierced with a fork.
  4. Stir in the rinsed and drained chickpeas and the chopped kale. Continue to cook, stirring gently, for another 2-3 minutes, or just until the kale has wilted to your preference.
  5. With the back of a spoon or a spatula, create six indentations within the vegetable mixture. Carefully crack one large egg into each prepared well. Season the eggs lightly with salt and pepper if desired.
  6. Cook the eggs until the whites are set and the yolks have reached your preferred level of doneness, typically 3-5 minutes. Covering the skillet with the lid during this stage will help the eggs cook more evenly and quickly, especially if you prefer firmer yolks.
  7. Once the eggs are cooked to your satisfaction, remove the skillet from the heat. Adjust overall seasoning with kosher salt and freshly ground black pepper if needed. Garnish generously with freshly sliced green onions. Serve warm directly from the skillet.

Notes

Nutrition Facts (per serving): Calories: 313 kcal | Total Fat: 11.1 g (Saturated Fat: 2.3 g) | Total Carbs: 42.2 g (Fiber: 9.1 g, Sugars: 10.5 g) | Protein: 13.2 g | Cholesterol: 186 mg

These values are approximate and may vary based on ingredients and preparation. Sodium will vary based on added salt and the sodium content of canned chickpeas.

  • Prep Time: 20 minutes
  • Cook Time: 25 minutes

Nutrition

  • Calories: 313

Find it online: https://dailyzests.com/from-weeknight-rescue-to-weekend-favorite-my-vibrant-mediterranean-sweet-potato-hash/