Packed with nutrition and deliciousness, sweet potatoes are versatile and healthy. This sweet potato hash is a healthy, delicious, vegan side dish that is easy to make and can even be a full meal.
Aren’t sweet potatoes amazing?
They’re super yummy. They last like forever in the pantry. They are healthier than regular white potatoes. They can go sweet or savory.
If you’re like me, at any given moment, you probably have 2-3 sweet potatoes sitting in your pantry along with an onion and a few stalks of celery in the fridge.
And do you know what that means?
It means you can make this delicious, easy and healthy side any time you want!
This sweet potato hash is one of the best sweet potato recipes to use any night of the week while you’re dealing with the rest of dinner. Just pop the sweet potatoes into the pan and forget about them for like 20 minutes while you take care of the rest of the meal. Or the kiddos. Or . Whatevs.
Really, this “side” could easily be made a meal by itself, if you’re willing to forgo the meat in your dinner. It’s very filling and satisfying to the tummy. I’ve also just wrapped them up in some lettuce leaves for a tasty and quick dinner.
Seriously, though. This sweet potato hash recipe is super versatile — it can be a vegan breakfast hash, lunch or dinner.
It can be a side, a meal, or a wrap filling. It also happens to be completely vegan and paleo, too.
This simple sweet potato recipe really covers all the bases.
WHY SWEET POTATOES ARE GOOD FOR YOU
I say sweet potatoes are amazing, but you’re not 100% convinced yet?
Ok, then let’s have the “why are sweet potatoes good for you” talk…
Sweet potatoes are:
- low in calories – 86 calories per 1/2 cup
- high in fiber
- high in potassium
- high in vitamin A – 1/2 cup of sweet potato = 283% of the recommended daily dose of vitamin A. Yes, 283%. No mistake here.
- a great source of vitamin B6
- a great source of vitamin E
- a good source of calcium and magnesium
Now you believe me when I tell you sweet potatoes are good for you, right?
THE DIFFERENCE BETWEEN A SWEET POTATO AND A YAM
Ok so here’s the deal. You know those yams you can buy at the grocery store? Yeah, those are probably sweet potatoes.
Wait, what? How can that be?
Give me a sec and I’ll explain everything.
First of all, let me start by saying yams and sweet potatoes are not the same thing. They are not even related, actually. They are both root vegetables, but this is where the similarities end.
So what is the difference between a sweet potato and a yam?
Yams are native to Asia and Africa. They are cylindrical, they have a dark brown almost black skin and purple or white flesh. They taste nothing like sweet potatoes and they are starchier and drier than the versatile root veggie we all love.
Sweet potatoes, on the other hand, can have white, orange, red, yellow or brown skin and orange, red-orange, and white flesh. They have a more elongated shape than yams and they have that sweet taste we all know and love.
Here’s where the confusion started. In the US, there are 2 types of sweet potatoes sold in grocery stores:
- Firm sweet potatoes: These sweet potatoes have gold skin and a pale yellow flesh. These sweet potatoes remain firm after cooking.
- Soft sweet potatoes: They have copper skin and deep-orange flesh. Soft sweet potatoes become creamy after cooking.
What you see labeled as yams in grocery stores are actually soft sweet potatoes. Ahhhhhh!
HOW TO MAKE A SWEET POTATO HASH
Now that you know all there is to know about yams and sweet potatoes – well, not everything but everything that will help you when you go grocery shopping – it is time to get back to our sweet potato hash recipe.
And, let me tell you, this is one of those do-what-you-please hash recipes. AKA a versatile healthy sweet potato hash.
You can enjoy it as it is as a side dish. After all, it is delicious. And vegan and keto and paleo and gluten-free and clean eating friendly, by the way.
But you can also transform it into one of the most delicious vegetarian sweet potato recipes if you add a fried egg for a little extra protein. Or maybe even add sausages (if you’re not vegan or vegetarian and you like sausages, of course).
CAN YOU EAT SWEET POTATO SKIN?
I often get this question so I wanted to be sure to answer it. The very short answer is, “YES!!!!!.” The longer answer is this: You do not need to remove the sweet potato peel to make sweet potato hash. If you don’t happen to like the taste or texture of the peel, then you’re free to remove it. HOWEVER, the peel contains a lot of the nutrients of the sweet potato.
The skins contain…
- vitamin C
- vitamin E
So it’s a good idea to not just throw all that goodness away.
How to peel sweet potatoes, if you want to:
- Scrub the sweet potato with a brush or wet cloth.
- Rinse the sweet potato under running water.
- Peel the sweet potato with a vegetable peeler or a paring knife.
WHAT TO SUBSTITUTE FOR ONION
If you’re looking to enjoy this sweet potato hash recipe, but you don’t like onions, you have some options for a tasty and easy onion substitute. Here are some easy onion alternatives:
- bell peppers
Any of these onion alternatives will work great in this recipe. Of course, you can also decide to just leave them out entirely. These substitutions also work very well if you’re wanting to make sweet potato hash without bell peppers.
3 MORE HEALTHY SWEET POTATO RECIPES
Do you want more healthy sweet potato recipes? Sure, no problem. I have other 3 sweet potato recipes you will most definitely fall in love with!
SWEET POTATO SKINS
Sweet potatoes are perfect all day long. They make a great breakfast, a great lunch, and a great dinner. But they also make a great appetizer. These Sweet Potato Skins are proof of that.
These Sweet Potato Skins are not your typical sweet potato skins, they are made with chicken, spinach, and Greek yogurt, which makes them lighter and healthier than the traditional recipes but not at all less delicious. Get the recipe.
SWEET POTATO TORTILLAS
With only 3 ingredients you can make these amazing Sweet Potato Tortillas. They are dense, flavorful, healthy, and perfect for clean eating.
You can use the Sweet Potato Tortillas to make all your wrap, taco, quesadilla, and enchiladas recipes healthy and delicious. Get the recipe.
SWEET POTATO LASAGNA
Lasagna stays on the same level as pizza on the list of favorite Italian dishes. At least in my house. But lasagna is not very healthy. Wait, whoever says that never tried my Sweet Potato Lasagna.
You know why? Because this Sweet Potato Lasagna is mouthwatering and delicious but also healthy and good for you. Get the recipe.
This sweet potato hash recipe is a healthy, delicious, vegetarian side that is easy to make and can even be a full meal.
- 2 tbsp olive oil
- 3 medium sweet potatoes, skin-on and diced into equal, bite-size chunks
- 1/2 medium white onion, diced
- 2 stalks celery, diced
- 1 1/2 tsp sea salt
- 1/2 tsp ground black pepper
- 2 cloves garlic, minced
- sliced green onions, for garnish
- Heat oil in large pan over medium-high heat.
- Add the potatoes, onion and celery to the oil and sprinkle with the salt and pepper. Stir to combine.
- Cover and cook for 15-20 minutes, stirring occasionally, until the potatoes are almost tender.
- Turn the heat to high and add the garlic, stirring to combine. Cook on high for 2-5 more minutes until sweet potatoes are nicely browned.
- Serve hot and with sliced green onions, if desired.
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