Savory Sweet Potato and Kale Hash (diabetic)
Printed from Inclusive Kitchen — Savory Sweet Potato and Kale Hash
Savory Sweet Potato and Kale Hash is a delightful dish that brings together the earthy flavors of sweet potatoes and the robust texture of kale. This diabetic-friendly variant swaps out traditional ingredients for lower-sugar and sensible carb options, making it a perfect choice for those looking to enjoy a hearty meal without compromising their health. The vibrant colors of the sweet potatoes and kale not only make this dish visually appealing but also pack a nutritional punch, providing essential vitamins and minerals.
Historically, sweet potatoes have been a staple in many cultures, particularly in the Americas, where they were cultivated by Indigenous peoples long before European settlers arrived. Kale, on the other hand, has roots in ancient Greece and Rome, where it was a common vegetable. Combining these two ingredients creates a dish that is not only rich in history but also in flavor and nutrition. Plus, it’s a great way to sneak in some greens without anyone noticing—unless, of course, you’re serving it to a kale enthusiast!
To prepare this hash, you’ll need a few simple ingredients and some basic kitchen equipment. The sweet potatoes are roasted to bring out their natural sweetness, while the kale is sautéed to retain its vibrant color and nutrients. The addition of onions and garlic adds depth to the flavor, making this dish a satisfying option for breakfast, lunch, or dinner. And let’s be honest, who doesn’t love a good hash? It’s like the breakfast club of the food world—everyone’s invited!
This dish is not only delicious but also versatile. You can easily customize it by adding your favorite spices or proteins, such as eggs or beans, to make it even heartier. Whether you’re serving it as a side or as a main dish, this Savory Sweet Potato and Kale Hash is sure to please everyone at the table. So grab your skillet and let’s get cooking!
Ingredients
- 2 cups sweet potatoes, diced
- 4 cups kale, chopped
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 medium red bell pepper, diced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon paprika
- 0.5 teaspoon cumin
Instructions
- Preheat your oven to 400°F (200°C). This temperature is ideal for roasting sweet potatoes, allowing them to caramelize and develop a rich flavor.
- In a large bowl, combine the diced sweet potatoes with 1 tablespoon of olive oil, salt, pepper, paprika, and cumin. Toss until the sweet potatoes are evenly coated.
- Spread the sweet potatoes in a single layer on a baking sheet lined with parchment paper. This helps with easy cleanup and ensures even roasting.
- Roast the sweet potatoes in the preheated oven for about 20 minutes, or until they are tender and lightly browned. You can check for doneness by piercing them with a fork.
- While the sweet potatoes are roasting, heat the remaining tablespoon of olive oil in a large skillet over medium heat. This will be used for sautéing the vegetables.
- Add the diced onion and red bell pepper to the skillet. Sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
- Stir in the minced garlic and cook for an additional minute, being careful not to let it burn. Garlic adds a wonderful aroma and flavor to the dish.
- Once the sweet potatoes are done roasting, add them to the skillet along with the chopped kale. Stir everything together and cook for about 5 minutes, or until the kale is wilted.
- Taste and adjust the seasoning if necessary, adding more salt or pepper to your liking. This is your chance to make it just right!
- Serve the hash warm, garnished with fresh herbs if desired. This dish is great on its own or paired with a protein for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the skillet or microwave before serving.
- Enjoy your Savory Sweet Potato and Kale Hash as a nutritious meal option that’s both satisfying and delicious!
Nutrition (per serving)
- Calories: 220
- Carbs g: 35
- Protein g: 4
- Fat g: 8
- Sugar g: 4
