Sweet Potatoes Hash with Kale
Sweet potatoes are a good source of beta carotene. Your body converts beta carotene to vitamin A, a nutrient that helps visual development and night blindness. Kale contains high level of lutein and zeaxanthin and eggs is a good source of lutein and zeaxanthin. Lutein and Zeaxanthin hlep slow macular degeneration, protect eye from excessive blue light and reduce eye fatigue. Sweet potato hash with kale is a delicious, traditional breakfast dish with a healthy twist.
Servings: 4
Ingredients
- 650 g sweet potatoes peeled and cut into small cubes
- 1 red onion (180g) sliced
- 1 fat clove of garlic minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1 tsp dried oregano
- 1/4 tsp cracked black pepper
- 1/4 tsp sea salt
- 100 g kale chopped and woody stems removed
- 50 g feta crumbled
- 4 eggs, preferably free range
- 1 tsp apple cider vinegar for poaching the eggs
For Serving
- fresh coriander leaves
- slices of red chilli pepper
- lime wedges
Instructions
- Bring a saucepan of water to the boil then add the sweet potato. Reduce heat and simmer until the sweet potato is just soft, about 10 minutes. When the sweet potato is cooked drain and leave sitting, covered, in the colander until you are ready to add it to the skillet.
- While the sweet potato is cooking cook the onion. Heat the oil in a skillet add the onion and cook over a low to medium heat until the onion is nice and soft. About 10 minutes.
- Then add the garlic and cook for 1 minute, now add the spices, salt, pepper and oregano to the skillet. Cook for about another minute. If the pan gets dry add a small splash of water. Stir.
- Tip the sweet potato into the skillet, gently stir it. Place the kale on top, add a splash of water and cover so the kale will steam. This should take about 5 minutes. Give it a little stir once or twice so that the sweet potato doesn’t stick to the bottom of the pan.
- Meanwhile, poach the eggs.
- Crumble the feta over the hash, top with the eggs. Serve with lime wedges, coriander leaves and slices of red chilli.
Source: https://www.thelastfoodblog.com/sweet-potato-hash-with-kale-eggs/