Sweet Potato and Zucchini Hash

Vegetarian
Gluten Free
Dairy Free
Health score
12%
Sweet Potato and Zucchini Hash
20 min.
4
216kcal

Suggestions


Looking for a vibrant and nutritious side dish that’s both satisfying and easy to prepare? Look no further than this delightful Sweet Potato and Zucchini Hash! Bursting with color and flavor, this vegetarian, gluten-free, and dairy-free recipe is perfect for any meal of the day. Whether you’re serving it alongside a hearty breakfast or as a complement to your dinner, this dish is sure to impress.

The combination of sweet potatoes and zucchini creates a wonderful balance of sweetness and earthiness, while the fresh thyme adds a fragrant touch that elevates the dish. With just a handful of ingredients and a quick cooking time of only 20 minutes, you can whip up this delicious hash in no time. Plus, it’s packed with nutrients, making it a guilt-free indulgence that everyone will love.

To take it to the next level, we top the hash with perfectly poached eggs, adding a rich and creamy element that ties all the flavors together. The result is a colorful, hearty dish that not only looks beautiful on the plate but also delivers a satisfying taste experience. So gather your ingredients and get ready to enjoy a wholesome meal that’s as delicious as it is nutritious!

Ingredients

  • tablespoon olive oil 
  • medium sweet potatoes and into peeled cut into 1/2-inch pieces
  • small onion cut into 1/2-inch pieces
  • 0.3 cup vegetable stock 
  • medium zucchini cut into 1/2-inch pieces
  • teaspoon thyme sprigs fresh chopped
  • serving pepper black freshly ground
  • teaspoon vinegar white
  •  eggs 

Equipment

  • bowl
  • frying pan
  • paper towels
  • kitchen towels
  • slotted spoon

Directions

  1. In 10- to 12-inch skillet with lid, heat oil over medium heat.
  2. Add sweet potatoes and onion; cook about 5 minutes, stirring occasionally, until onions become translucent.
  3. Add vegetable stock; cover and cook about 5 minutes or until sweet potatoes are tender.
  4. Add zucchini and thyme; cook 2 to 3 minutes, stirring occasionally, until zucchini are tender. Season with salt and pepper. Keep warm over very low heat.
  5. In 10-inch skillet, heat 2 to 3 inches of water to a rolling boil.
  6. Add vinegar to water. Reduce heat until water is just simmering. Break each egg into custard cup or small bowl. Slip eggs one at a time into water. Cook 3 to 5 minutes or until whites and yolks are firm and not runny.
  7. Meanwhile, divide sweet potato and zucchini hash among 4 plates.
  8. With slotted spoon, carefully remove each egg from water. Dab on clean kitchen towel or paper towel to dry slightly.
  9. Place on top of hash.

Nutrition Facts

Calories216kcal
Protein15.88%
Fat33.08%
Carbs51.04%

Properties

Glycemic Index
68
Glycemic Load
12
Inflammation Score
-10
Nutrition Score
17.867826067883%

Flavonoids

Apigenin
0.03mg
Luteolin
0.26mg
Isorhamnetin
0.88mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
4.21mg

Nutrients percent of daily need

Calories:216.23kcal
10.81%
Fat:8.08g
12.43%
Saturated Fat:1.97g
12.33%
Carbohydrates:28.06g
9.35%
Net Carbohydrates:23.32g
8.48%
Sugar:8.2g
9.12%
Cholesterol:163.68mg
54.56%
Sodium:192.07mg
8.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.73g
17.45%
Vitamin A:16520.44IU
330.41%
Vitamin C:22.35mg
27.09%
Manganese:0.51mg
25.62%
Vitamin B6:0.49mg
24.68%
Vitamin B2:0.37mg
21.72%
Potassium:726.3mg
20.75%
Selenium:14.48µg
20.68%
Fiber:4.74g
18.98%
Phosphorus:183.16mg
18.32%
Vitamin B5:1.8mg
18.02%
Folate:60.18µg
15.05%
Magnesium:53.78mg
13.44%
Copper:0.26mg
13.21%
Iron:1.97mg
10.94%
Vitamin B1:0.16mg
10.54%
Vitamin E:1.38mg
9.21%
Zinc:1.26mg
8.4%
Vitamin K:8.6µg
8.19%
Calcium:80.49mg
8.05%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%
Vitamin B3:1.13mg
5.67%