Looking for a healthy breakfast without eggs? This Sweet Potato and Kale Hash offers a flavorful and satisfying start to your day. You’ll love how simple and wholesome this dish is to prepare.
Key Ingredients & Substitutions:
- Sweet Potatoes: You can use regular potatoes or a mix for variety.
- Kale: Spinach or Swiss chard are excellent leafy green alternatives.
- Onion & Garlic: Essential aromatics, don’t skip them for flavor.
- Spices: Adjust to your preference. Smoked paprika adds a lovely depth.
Ingredients:
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 4 cups kale, stems removed and roughly chopped
- ½ teaspoon smoked paprika
- ¼ teaspoon black pepper
- ⅛ teaspoon salt (or to taste)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
- Tools Needed: Large skillet, cutting board, sharp knife
Step-by-Step Instructions:
1. Sauté the Sweet Potatoes
Heat olive oil in a large skillet over medium-high heat. Add your diced sweet potatoes and cook for 8-10 minutes, stirring occasionally. You want them to start softening and browning slightly.
2. Add Onion and Garlic
Reduce the heat to medium. Stir in the diced onion and minced garlic. Continue cooking for another 5 minutes, until the onion becomes translucent and fragrant.
3. Incorporate the Kale and Spices
Add the chopped kale, smoked paprika, black pepper, and salt to the skillet. Toss everything together. Cook for 3-5 minutes more, or until the kale has wilted to your liking.
4. Serve Your Healthy Breakfast No Eggs Dish
Remove the skillet from the heat. Taste and adjust seasonings if necessary. Garnish with fresh parsley if you like. Serve warm and enjoy your hearty meal.
Variation Ideas:
- Add diced bell peppers with the onion for extra color and nutrients.
- Stir in cooked black beans or chickpeas at the end for added protein, making it an even more filling healthy breakfast no eggs option.
- A pinch of cayenne pepper will give it a spicy kick.
- Top with a dollop of your favorite dairy-free yogurt or a sprinkle of nutritional yeast for a cheesy flavor.
Storage Instructions:
Store any leftover Sweet Potato and Kale Hash in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply warm it gently in a skillet over medium heat or in the microwave until heated through. This makes for easy healthy breakfast no eggs meal prep.
Frequently Asked Questions:
Q: Can you make this healthy breakfast no eggs recipe ahead of time?
A: Absolutely! This hash is great for meal prep and can be made a day or two in advance.
Q: What if you don’t have fresh garlic?
A: You can use ½ teaspoon of garlic powder in place of fresh garlic cloves.
Q: Is this dish suitable for a vegan diet?
A: Yes, this Sweet Potato and Kale Hash is naturally vegan and a fantastic healthy breakfast no eggs choice.
Q: Can you freeze leftovers?
A: While you can, the texture of the sweet potatoes and kale might change slightly after freezing and thawing. It’s best enjoyed fresh or from the refrigerator.
Q: How can you make this more filling?
A: Add cooked lentils or a sprinkle of toasted seeds like pumpkin or sunflower seeds.
Q: What is a good alternative to kale?
A: Spinach or Swiss chard work wonderfully in this recipe as healthy green substitutions.