30 Minutes Sweet Potato And Kale Hash (Fuel Your Day With Flavor)

Welcome to my lively corner of culinary delights! 

Today, I can barely contain my excitement as I spill the beans (or should I say sweet potatoes and kale?) about one of my absolute favorite nutritious meal prep dishes.

Sweet Potato and Kale Hash. 

Brace yourself for a taste sensation that will have you grinning from ear to ear!

Picture this: luscious sweet potatoes, kissed by a touch of caramelization, dancing harmoniously with the robust and earthy kale.

The result? A dish that satisfies your cravings and nourishes your body from within. 

Every mouthful is like a party in your taste buds, leaving you feeling revitalized and completely satisfied.

It is a perfect choice even for ladies who plans to lose some weight.

But hold on, it’s not just about the phenomenal taste. I’m talking about serious nutritional firepower here! 

Sweet potatoes bring vitamins, fiber, and antioxidants to the table, while kale adds an impressive array of vitamins, minerals, and phytonutrients.

Together, they create a visually stunning dish that not only looks like a masterpiece but also fuels your body with goodness.

Now, join me on a culinary adventure as I guide you through the steps of creating this delectable masterpiece. 

Along the way, I’ll sprinkle in some handy tips and tantalizing variations. 

Get ready to elevate your taste buds and boost your well-being with the magnificent sweet potato and kale hash. Let’s dive right in!

What you’ll need to make your own sweet potato and kale hash

When it comes to preparing a mouthwatering sweet potato and kale hash, quality ingredients and careful preparation are the secret ingredients to success. 

Let’s dig into each component and unlock the deliciousness:

Sweet Potatoes

Sliced and whole sweet potatoes on top of a wooden board

Selecting the perfect sweet potatoes is essential to achieve the ultimate texture and flavor explosion. 

When you’re at the grocery store, remember to pick firm and smooth sweet potatoes without any blemishes or soft spots.

This handy grocery tip is crucial for crafting an extraordinary sweet potato and kale hash.

Make sure to opt for varieties like Garnet, Jewel, or Hannah sweet potatoes. (they’re a match made in hash heaven)

Creating a harmonious and heavenly hash that will tantalize your taste buds

Prepare the sweet potatoes by cleaning and cutting it

Before you embark on our cooking adventure, get those sweet potatoes ready.

Just give them a good scrub under cold water to remove any dirt or debris, to keep that nutrient-packed skin intact, or peel them if you prefer.

Once they’re clean, dice the sweet potatoes into uniform pieces, ensuring they’re roughly the same size.

This way, you’ll ensure that the cooking time is even, and you will come up with a delightful and satisfying texture.

Vibrant Kale

Fresh, vibrant kale is the MVP of your hash. Look for deep green leaves, no signs of yellowing or wilting. 

Curly kale or Lacinato kale, also known as Tuscan kale or dinosaur kale, work wonders in this quick and easy recipe.

Pamper your kale a little! Just by giving those leaves a gentle massage for a minute or two. 

It breaks down some of the fibrous texture and takes the eating experience to a whole new level.

Prepare the kale by Cleaning and Removing the Stems

Before the kale takes center stage in your hash, you need to clean it up and say goodbye to the tough stems. 

Hold the stem’s base with one hand, grip the leaf with the other, and gently pull the leaf away. 

Voila! Strip those stems off and either toss them or save them for vegetable broth. (waste not, want not!)

Additional Ingredients

Garlic and chili's with whole peppercorns on top of a dark surface

The flavorful cast wouldn’t be complete without a few extras:

  • Onions: Yellow or red onions add savory aromas. Chop them into small pieces to spread their flavor love throughout the hash.

  • Garlic: Ah, the aromatic wonders of garlic! Mince a few cloves to infuse our hash with its magic.

    Adjust the amount to your liking—garlic can pack quite a punch.

  • Seasonings: Salt, pepper, and paprika are classic options to level up your sweet potato and kale hash.

    Feel free to play with other herbs and spices, tailoring them to your taste buds’ preferences.

Now that you’ve gathered your ingredients, let’s hop into the cooking instructions and bring this delightful hash recipe to life!

Sweet Potato And Kale Hash

Recipe by TealnotesCourse: MainDifficulty: Easy


Prep time


Cooking time






  • 2 large sweet potatoes, diced

  • 1 bunch of kale with the stems removed and the leaves chopped

  • 1 onion, finely chopped

  • 3 cloves garlic, minced

  • 2 tablespoons olive oil

  • 1 teaspoon paprika

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper


  • Heat things up by grabbing a large skillet and setting it over medium heat.
  • Time to sizzle! Incorporate the diced onions and finely minced garlic into the skillet.

    Let them sauté for about 2-3 minutes until they turn all translucent and release their heavenly aromas.
  • Get ready for the star of the show! Add the diced sweet potatoes to the skillet, spreading them out in a glorious, even layer.

    Cook them for 8-10 minutes, giving them a good stir now and then, until they’re tender and have a hint of caramelized goodness.
  • While those sweet potatoes work their magic, bring a pot of water to a boiling frenzy.

    Add the chopped kale leaves and let them blanch for a quick 2 minutes. Drain the kale and keep it on standby.
  • It’s time to unite the flavors! Once the sweet potatoes are cooked to perfection, add the blanched kale to the skillet.

    Stir everything together, making sure those ingredients get cozy.
  • Sprinkle in the paprika, salt, and black pepper—spices that bring the party to this dish. Give it all a good stir to make sure the flavors are distributed like confetti.
  • We’re going low and slow now. Lower the heat and place a cover over the skillet.

    Let the hash simmer for another 5 minutes, allowing the flavors to meld together and create a symphony of deliciousness.
  • Remove the skillet from the heat and get ready to dig in.

    Serve the Sweet Potato and Kale Hash warm, and let your taste buds revel in the flavorful goodness.

This sweet potato and kale hash isn’t just a feast for your belly—it’s a nutritious and tasty lunchtime option too. 

Packed with sweet potatoes, vibrant kale, and a dash of aromatic spices, this dish is as satisfying as it is delightful. 

Enjoy it on its own or pair it with your favorite protein or grain for a lunch that leaves you feeling energized and full. 

Feel free to jazz it up with your favorite seasonings or throw in some extra ingredients to make it your own. 

Exciting Variation Suggestions for your sweet potato and Kale hash

One of the things I absolutely love about sweet potato and kale hash is how it can be customized to suit your wildest culinary dreams. 

Let’s dive into some thrilling variations and customizations that will take this dish to the next level of deliciousness!

Add delicious Proteins (Because Who Doesn’t Love a Protein Boost?)

  • Bacon: Sprinkle some crumbled cooked bacon over the hash to add a burst of irresistible savory goodness. (The smoky aroma alone is hard to resist!)

    It’s a perfect addition that even picky eater kids will love.

  • Sausage: Slice up some cooked chicken or turkey sausage and let its flavors mingle with the sweet potatoes and kale.

    (Pro tip: Opt for a spicy variety for an extra kick!)

  • Tofu: Calling all veggie lovers! Swap out the meat and add cubed or crumbled tofu.

    Season it with your favorite spices or marinade, and let the tofu party begin!

Incorporate Other Vegetables to Add Some Color and Crunch

  • Bell Peppers: Dice up some vibrant bell peppers and toss them into the mix.

    They’ll bring a subtle crunch and a burst of sweet freshness to the hash.

    (Hello, rainbow of flavors!)

  • Mushrooms: Sautéed mushrooms are a foodie’s dream come true.

    Select your favorite variety, slice them up, and witness the enchanting transformation as they bring an umami-rich, meaty texture to the dish.

    (It’s pure culinary magic!)

    This addition is perfect when preparing a meal for your family, ensuring they’ll be delighted by every bite.

Explore Different Seasoning Combinations to Spice Things Up

Different kinds of seasonings on ramekins and spoons
  • Cumin: Sprinkle a dash of ground cumin over the hash, and get ready for a warm, earthy flavor explosion.

  • Thyme: Add a sprinkle of dried or fresh thyme leaves for a delightful herbaceous twist.

    (It’s a secret ingredient that takes sweet potatoes and kale to new heights)

  • Chili Powder: Are you a fan of fiery flavors?

    Spice up your hash by incorporating some chili powder, and let it deliver a delightful kick of heat.

    It’s the perfect choice for an intimate dinner for two, adding an exciting element to your meal that will leave you both craving more.

Feel free to mix and match these variations, or even come up with your own tantalizing combinations. 

Sweet potato and kale hash is the canvas, and you are the artist in the kitchen! By exploring these exciting variations and customizations.  

You’ll unlock a world of flavors and create a sweet potato and kale hash that reflects your taste preferences and dietary needs. 

Sweet potato and kale hash is the perfect addition to your healthy meal prep for the week

With its delightful flavors and nourishing ingredients, it’s a dish that satisfies both your taste buds and your health goals.

By combining the natural sweetness of sweet potatoes with the earthy goodness of kale, this hash offers a satisfying and nutritious meal option. 

Not only does it taste great, but it also provides a range of health benefits, from essential vitamins and fiber to antioxidants and phytonutrients.

What’s even better is that you have the freedom to customize your hash to suit your preferences. 

Whether you add bacon for a savory twist, experiment with different vegetables for variety, or play with unique seasonings for exciting flavors.

The possibilities are endless.

So why settle for ordinary lunches when you can elevate your midday meal with sweet potato and kale hash? 

Say goodbye to boring lunches and hello to a lunchtime experience that energizes, satisfies, and brings joy to your day. 

Let sweet potato and kale hash be the star of your plate, and get ready to savor each flavorful bite. 

Cheers to a healthier and tastier mealtime!

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What is Sweet Potato Hash Made Of?

Sweet potato hash is typically made with diced sweet potatoes, along with other ingredients such as onions, bell peppers, and various seasonings. 

It’s a delicious and versatile dish that combines the natural sweetness of sweet potatoes with savory flavors, creating a flavorful and satisfying meal.

Are Sweet Potatoes a Healthy Breakfast?

Absolutely! Sweet potatoes are an excellent choice for a healthy breakfast. They are packed with nutrients like vitamins A and C, fiber, and antioxidants. 

The complex carbohydrates in sweet potatoes provide sustained energy, while their natural sweetness adds a delightful touch to your morning meal. 

Whether enjoyed on their own or incorporated into a breakfast hash, sweet potatoes offer a nutritious and delicious start to your day.

Why Are Potatoes Called Hash?

The term “hash” refers to a dish made by chopping or dicing ingredients into small pieces and then cooking them together. 

It is believed that the name “hash” originated from the French word “hacher,” which means to chop or mince. 

When it comes to potatoes, specifically, they are called hash because they are often diced or shredded before being cooked in a skillet or pan along with other ingredients.

What to Serve with Hash?

Hash pairs well with various accompaniments, depending on your preferences and the type of hash you’re making. Here are a few ideas:

  • Eggs: A classic choice is to serve hash with fried or poached eggs on top, adding a creamy and protein-rich element.
  • Toast or Bread: Enjoy your hash alongside a slice of toasted bread or a hearty grainy bread for a satisfying and complete meal.

  • Avocado: Slice up some fresh avocado to add a creamy and nutritious component to your hash.

  • Fresh Greens: Serve your hash with a side of fresh salad greens or sautéed spinach for added freshness and color.

What Are the Health Benefits of Sweet Potato Hash?

Sweet potato hash offers numerous health benefits, thanks to its nutritious ingredients:

  • Sweet Potatoes: Packed with vitamins, fiber, and antioxidants, sweet potatoes support immune function, promote healthy digestion, and provide essential nutrients.

  • Vegetables: Hash often includes vegetables like onions, bell peppers, and kale, which contribute to a well-rounded and nutrient-rich meal.

  • Balanced Meal: When paired with proteins like eggs or tofu and served with a side of greens. 

    Sweet potato hash becomes a balanced and satisfying meal that can support overall health and well-being.

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