Are you looking for easy recipes that are both delicious and good for you? Then you've come to the right place! This Savory Flaxseed & Sweet Potato Hash is a fantastic example of a healthy meal that's ready in under 30 minutes. Packed with flavor and nutrients, this recipe is perfect for a quick weeknight dinner or a satisfying weekend brunch. It’s a delicious way to sneak in extra fiber and omega-3s thanks to the star ingredient: ground flaxseed. This versatile seed adds a nutty depth of flavor and a wonderful texture to this vibrant hash. Let's get cooking!
Ingredients:
- 1 large sweet potato, peeled and diced (about 1 ½ cups)
- 1 tablespoon olive oil
- ½ medium onion, chopped
- 1 red bell pepper, chopped
- 1 cup broccoli florets
- ½ cup mushrooms, sliced
- 2 tablespoons ground flaxseed
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon cayenne pepper (optional, for a little heat)
- Salt and black pepper to taste
- 2 large eggs (optional, for added protein)
- Fresh parsley, chopped (for garnish)
Instructions:
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Prep the Sweet Potato: Begin by dicing the sweet potato into roughly ½-inch cubes. This ensures even cooking.
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Sauté the Vegetables: Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes. Stir occasionally to prevent burning.
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Add the Remaining Vegetables: Add the broccoli and mushrooms to the skillet and cook for another 3-5 minutes, until they begin to tenderize.
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Incorporate the Flaxseed & Spices: Stir in the ground flaxseed, smoked paprika, garlic powder, and cayenne pepper (if using). Cook for 1 minute, allowing the spices to bloom and the flaxseed to toast slightly, releasing its nutty aroma.
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Add the Sweet Potato: Add the diced sweet potato to the skillet. Season generously with salt and pepper. Stir well to combine all the ingredients.
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Cook the Hash: Reduce the heat to medium-low, cover the skillet, and cook for 10-15 minutes, or until the sweet potatoes are tender and slightly browned. Stir occasionally to prevent sticking.
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Cook the Eggs (Optional): If you're adding eggs, create two wells in the hash and crack the eggs into them. Cover the skillet and cook for another 3-5 minutes, or until the eggs are cooked to your liking.
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Garnish and Serve: Once the hash is cooked, remove it from the heat and garnish with fresh parsley. Serve immediately and enjoy this healthy and delicious meal!
Cooking Tips for the Best Results:
- Don't overcrowd the pan: If you have a large amount of vegetables, cook them in batches to ensure even cooking and browning.
- Adjust the spices: Feel free to adjust the amount of spices to your preference. If you prefer a milder flavor, reduce the amount of cayenne pepper.
- Add other vegetables: Get creative! This recipe is easily adaptable. Feel free to add other vegetables like zucchini, carrots, or spinach.
Variations:
- Spicy Hash: Add a pinch of red pepper flakes for extra heat.
- Cheesy Hash: Sprinkle some shredded cheddar cheese on top during the last few minutes of cooking.
- Breakfast Hash: Serve with a side of fried or poached eggs and a dollop of sour cream or Greek yogurt.
Nutritional Information (per serving, without eggs):
- Calories: Approximately 250-300
- Protein: Around 5-7 grams
- Fiber: Around 8-10 grams
This Savory Flaxseed & Sweet Potato Hash is a fantastic example of a quick dinner idea, offering a delicious and healthy meal perfect for busy weeknights. The homemade cooking experience is enhanced by the ease of preparation and the incredible flavor profile this recipe delivers. It's a true testament to the versatility of ground flaxseed and its ability to elevate simple ingredients into a truly satisfying and nutritious dish. Enjoy!