Vegetarian Sweet Potato Hash
This quick and easy vegetarian sweet potato hash recipe made with onions, garlic, peppers and smoked paprika is a delicious side dish, main dish, breakfast item or filling.
It only takes about 20 minutes to make with a great shortcut. And it’s beautiful on the plate with deep orange, red and green colors. Love that.
5 reasons to love this sweet potato hash recipe
- super versatile – check your vegetable drawer for different veggies and add what you like, not to mention it can be used several ways.
- healthy, vegan, dairy-free and gluten-free
- a nice change from candied, mashed or roasted sweet potatoes.
- tastes great
- quick and easy with a shortcut (we microwave the sweet potatoes first to cut cooking time way down).
Different ways to serve sweet potato hash
- Side dish: the sweet potato hash makes a great side for any protein. Serve it with maple balsamic rainbow trout, marinated pork chops, steak or sous vide chicken thighs.
- Healthy breakfast item: make a sweet potato breakfast hash as an accompaniment to eggs. I love it for a weekend brunch with a breakfast egg bake or sous vide poached eggs (with easy hollandaise).
- Wrap filling: I made a version of this sweet potato hash recipe with black beans for my daughter (the other kook) after she gave birth. I wrapped the healthy sweet potato hash in soft tortillas to make burritos and froze them. Jenna as very grateful to have something nutritious and satisfying she could throw in the microwave for a minute or two during the first few months of chaos.
- Main dish: Add an extra protein to the potato hash to make a more substantial meal.
Tailor To Your Taste
Here are several variations and substitutes you can experiment with.
Vegetarian add-ins
- rinsed, canned black beans
- tofu scramble
- firm tofu cubes
- other vegetables like mushrooms, celery, fresh baby spinach, kale, corn.
- an egg yolk or fried egg served on top of the hash as a great breakfast skillets recipe
- substitute the sweet potatoes with white potatoes if you prefer (or do a mix of both)
Non-vegetarian add-ins
- cooked crispy bacon, chicken apple sausage or breakfast sausage (pictured). Cook first, set aside, then add them to the hash at the end
Variations on flavors
- Instead of smoked paprika, play around with the seasonings
- Add cumin or coriander and perhaps some heat with chili flakes, chili powder or hot sauce.
- Try Mexican flavors with taco seasoning
- Or Italian flavors with Italian seasoning or basil, oregano, rosemary, thyme, and marjoram.
- Instead of parsley, try other fresh herbs like cilantro or oregano
How to make vegetarian sweet potato hash in 20 minutes
FAQ
What is sweet potato hash?
It’s typically a one pan recipe that includes onions, peppers, sweet potatoes and seasonings. It’s often served with eggs and is a staple at diners (although regular potatoes would be more commonly used).
Are sweet potatoes healthy?
Yes, sweet potatoes are super healthy. They do have carbs, but many other health benefits. According to healthline, they are an excellent source of fiber, beta carotene, vitamin C, vitamin A and potassium.
What is the difference between sweet potatoes and yams?
Aside from the fact that they are both root vegetables, sweet potatoes and yams are look and taste very different. Yams are from Asia and Africa. They have dark brown skins and purple or white flesh. Yams are starchier and drier than sweet potatoes. And less nutritious.
Sweet potatoes taste sweeter and have various skin colors with orange, red-orange or white flesh. In North American grocery stores, we typically find sweet potatoes with orange or red skin and orange flesh. Both work well for most sweet potato recipes.
Shortcut
- This recipe was inspired by the Neelys on Food Network. As always, I looked for the quickest way to get from point A to point B without compromising taste. So in this case, I precooked the sweet potatoes in the microwave for 4-5 minutes which shortened the skillet time considerably.
- Another shortcut is to skip peeling the sweet potato skins. But keep in mind it only takes a minute to peel off with your fingers once the potato is partially cooked. The skins contain excellent fiber and nutrients.
Make Ahead
- Cool hash, then refrigerate the has in an airtight container until ready to use. To reheat, spread on a foil lined pan sprayed with oil and heat at 425F/218C for about 7-10 minutes.
- You can also reheat the dish on the stove top or in the microwave for a minute or two.
Other sweet potato recipes
If you are a fan of sweet potatoes, here are a few of our recipes you might want to check out.
- Hasselback sweet potatoes (15 minutes)
- Squash, Sweet Potato & Mandarin Soup
- Vegetable strudel recipe
- BBQ sweet potatoes and apples
- Maple lime roasted sweet potatoes
- Roasted sweet potatoes, peppers, eggplant and apples
- Curried sweet potato and vegetable soup
Vegetarian Sweet Potato Hash
This quick Vegetarian Sweet Potato Hash recipe with onions, garlic, peppers and smoked paprika is a delicious side, main, breakfast item or filling.
Servings: 2
Equipment
- large cast iron skillet or nonstick skillet
Ingredients
- 1 large sweet potato
- 3 tablespoons olive oil
- 1/2 cup chopped white onions (or red onion) (1/2 onion)
- 1/2 cup red bell peppers, chopped
- 1 clove fresh garlic, minced (or 1/8 teaspoon garlic powder)
- 1 teaspoon smoked paprika (or less), Note
- 1 green onion, chopped
- salt and black pepper to taste
- 2 tablespoon chopped fresh parsley or chives
Instructions
- PRECOOK SWEET POTATO: (quick version). Pierce the potato in a few places. Microwave for about 4 to 4 1/2 minutes until fairly tender but not too soft (it should still have enough firmness for easy cutting). Peel off skin with a small knife (or your fingers) or leave it on if preferred. Cut the sweet potato into cubes, about 1 inch/2.5 cm. Note 1 for alternative pre-cooking methods
- SAUTÉ VEGETABLES: Heat 1 tablespoon of oil in a large skillet to medium-high heat. Add onions, peppers, garlic. Sauté for 4-5 minutes until soft and slightly browned. Spoon vegetable mixture into a bowl.
- SAUTÉ SWEET POTATO: Add remaining 2 tablespoons of oil to skillet on medium high heat. Add pre-cooked sweet potato cubes in a single layer. Sauté for a few minutes undisturbed until browned on one side. Stir and sauté for a couple more minutes until browned on all sides.
- FINISH THE HASH: Add smoked paprika and stir. Add vegetable mixture, green onions and parsley. Sprinkle with salt and pepper to taste. Stir gently. Serve immediately.
Notes
- Other options to pre-cook sweet potatoes:
- Boil: Peel and cut the potato into cubes. Boil in salted water for about 5 minutes until tender. Drain and dry well on paper towels.
- Roast: Peel and cut the potato into cubes. Lay on foil-lined pan sprayed with oil. Roast at 400F for about 20 minutes until tender.
- Variations:
- Vegetarian add-ins
- rinsed, canned black beans
- tofu scramble
- firm tofu cubes
- other vegetables like mushrooms, celery, fresh baby spinach, kale, corn.
- an egg yolk or fried egg served on top of the hash as a great breakfast skillets recipe
- substitute the sweet potatoes with white potatoes if you prefer (or do a mix of both)
- Flavor options
- Instead of smoked paprika, play around with the seasonings
- Add cumin or coriander and perhaps some heat with chili flakes, red pepper flakes, chili powder or hot sauce.
- Try Mexican flavors with taco seasoning
- Or Italian flavors with Italian seasoning or basil, oregano, rosemary, thyme, and marjoram.
- Instead of parsley, try other fresh herbs like cilantro or oregano
- Instead of smoked paprika, play around with the seasonings
- Non-vegetarian add-ins
- cooked crispy bacon, chicken apple sausage or breakfast sausage (pictured). Cook first, set aside, then add them to the hash at the end
- Vegetarian add-ins
- To Make Ahead:
- Cool hash, then refrigerate the hash in an airtight container until ready to use. To reheat, spread on a foil lined pan sprayed with oil and heat at 425F/218C for about 7-10 minutes.
- You can also reheat the dish on the stove top or in the microwave for a minute or two.’
Nutrition
Calories: 275kcal | Carbohydrates: 20g | Protein: 2g | Fat: 21g | Saturated Fat: 2g | Sodium: 43mg | Potassium: 385mg | Fiber: 4g | Sugar: 6g | Vitamin A: 11042IU | Vitamin C: 49mg | Calcium: 34mg | Iron: 1mg
Tried this recipe?We’d love you to rate it above under ‘rate this recipe’ or in the comment section below. Thanks!
When the rest of the raw vegetables are added, do they get sautéed until crisp tender, or just lightly warmed through?
Hi Cindy. I hope I’m understanding your question. The recipe says to sauté the onions and peppers first for 4-5 minutes until soft and lightly browned, but that’s personal preference. You can certainly cook them a bit less if you prefer them that way. Once you combine the sautéed potatoes and cooked veggies together, add the green onion and parsley at the end. No need to cook those unless you want to. I like that bit of freshness, but cooking it in is fine too. Or just warming it through as you suggest. Hope that helps!
Thanks! This looks delicious! I am going to make it. 🙂
Hope you like it! It’s a simple dish, but yummy. 😊
Very easy and delicious! Made it for breakfast this morning. Would definitely be making it again and again.
So glad you liked it! I really appreciate the comment.
What do you think of the best way to freeze would be?
Hi Kirsten. Let it cool completely then put it in a freezer safe sealed container or freezer ziplock bag and freeze it for up to 3 months. Hope that helps. Enjoy.
Delicious and easy side dish. I cut up and roasted the sweet potatoes. Love it.
😊
So delicious and easy recipe! Enjoyed every bite 🙂
Thanks for leaving a comment Sonata. Love to hear that!
We made this as a side tonight – so yummy!
? glad you liked it!
So easy and delicious! My husband is one of those people that has to be tricked into eating vegetables, but he absolutely loves this! He even took the time to text me while at work to tell me how good it is.
Bekah, thank you so much for taking the time to leave a comment. So glad you and especially your husband liked the recipe!