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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.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 6
Calories 313 kcal

Ingredients
  

Fats:

  • 2 tablespoons extra virgin olive oil

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
  • teaspoon ground cumin
  • teaspoon garlic powder
  • 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
 

  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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 (per serving, approximate based on USDA data)
  • Calories: 313 kcal
  • Carbohydrates: 42.2 g
  • Protein: 13.2 g
  • Fat: 11.1 g
  • Saturated Fat: 2.3 g
  • Fiber: 9.1 g
  • Sugar: 10.5 g
  • Cholesterol: 186 mg
Note: Sodium content will vary based on the amount of salt added and the sodium content of canned chickpeas.
Disclaimer: The recipes and nutritional information provided on this blog are for informational and educational purposes only. While efforts are made to ensure accuracy, this information should not be considered a substitute for professional medical or dietary advice. Nutritional data is an estimate and may vary based on the specific ingredients, brands, portion sizes, and preparation methods used.