Eggy Veggie Hash
Eggy Veggie Hash
About this Recipe
Hash recipes are a perfect way to turn all those fridge-ends into a nutritious, comforting plate of food. This version uses sweet potatoes, mushrooms, cherry tomatoes, some coconut milk, and a generous portion of herbs and aromatics for a plate of warm comfort on a slow Sunday morning, and delivers both, nutritional macros and micros.
The Benefits
Sweet potatoes are rich in vitamins, minerals, fiber, and antioxidants that support gut health, immunity, and blood sugar balance. The mushrooms and avocado in this recipe help reduce stress and anxiety. Mushrooms are rich in B vitamins, which increase energy and improve mood. Avocados are known for helping to reduce cortisol, the stress hormone. Coconut milk is rich in antioxidants that fight inflammation and healthy fats that aid weight loss. Aromatics, like onions, garlic, and thyme, are rich in bioactives (like quercetin), which help fight oxidative damage to cells. These nutrition-packed ingredients make an ideal way to start your day. Pairing this dish with some pickled onions and Greek yogurt for probiotics can boost serotonin in the gut, helping reduce anxiety and improve your mood.
Tools and equipment: Dutch oven, microplane
Ingredients
- 2 Tbsp (30 ml) coconut oil
- 2 small sweet potatoes (585 g), peeled and cut into ¾-inch cubes
- 2 cups (184 g) cremini mushrooms, cleaned and quartered
- 1¼ cups (174 g) diced onions
- 2 Tbsp (4 g) finely chopped fresh thyme leaves
- 1 tsp kosher salt
- Black pepper, for seasoning
- 1 Tbsp (8.5 g) minced garlic
- 1½ cups (226 g) cherry tomatoes
- 1½ tsp (7.3 g) finely chopped jalapeño
- Juice and zest of 1 lime
- 1 cup (237 ml) coconut milk
- 4 eggs
- 2 Tbsp (4 g) micro arugula or micro mustard greens, for garnish
- 1 avocado (150 g), sliced , for serving
- 2 Tbsp (30 g) chopped cilantro , for serving
- Tortilla chips, for serving (optional)
Directions
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Step 1
Preheat the oven to 425°F/220 °C. -
Step 2
In a large Dutch oven over medium heat, heat the oil. Once the oil melts, add the potatoes, evenly spacing them to maintain a steady heat in the pot, and cook for 3 to 4 minutes per side, or until the potatoes are browned all over. -
Step 3
Add the mushrooms and onions to the pot in an even layer. Add the thyme and season with the salt and some black pepper. Cook for 1 minute . Gently stir the vegetables. Carefully transfer the pot to the oven. Bake the vegetables, uncovered, for 10 minutes. -
Step 4
Remove the pot from the oven. (Leave the oven on.) Add the garlic, tomatoes, jalapeño, and lime juice and zest and stir gently to combine. Add the coconut milk and stir. Season to taste with salt and black pepper. Crack the eggs over the vegetable mixture, spacing them apart. Cover the pot and return to the oven. Bake for 10 minutes for medium-cooked eggs or 15 minutes for well-cooked eggs. -
Step 5
Remove the pot from the oven. Uncover and let sit for 2 minutes. Divide the hash and eggs among 4 plates. Garnish with the microgreens, if desired. Serve warm with the sliced avocado, cilantro crema, and tortilla chips (if using).
Substitutions: Make this dish your own by adding your favorite vegetables and seasonings. Curry and chickpeas make great additions.
Try It With: Pickled onions and Greek yogurt.
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About the author
Tim Johnston
Tim Johnson is the Executive Chef at Cobble Beach Golf Resort in Kemble, Ontario, hailing from Owen Sound, Ontario, Canada. With 27 years of experience in the culinary world, he is a proud graduate of Georgian College's chef apprentice program and holds a Red Seal certification. Chef Tim's expertise and passion for fresh, local ingredients have shaped his innovative approach to cuisine, emphasizing both flavor and wellness. His culinary creations have made Cobble Beach a destination for those seeking exceptional, healthful dining experiences.
