Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
We are making an easy vegan sweet potato hash accompanied by a tomato chutney and some avocado. With this delicious plant-based meal we are loading you up! And you are going to love all the health benefits and nutrients included in this super easy recipe.
I can't get enough of this hearty and oh so comforting dish. There's a lot of flavour in this meal and a few different things going on. However, you will be amazed at how easy it is to make. There are no complicated steps in the process and if you are a newbie in the kitchen, this sweet potato hash recipe will set you on the right track.
The first thing I will be making for this recipe is the tomato chutney. I like making my own so I can adjust it as needed. And it is super easy to put together with a few ingredients so it's absolutely worth the effort.
For the chutney, you need tomatoes, shallots, and vegetable broth. To get that perfect hint of sweet and spicy, we are using dates and a dash or two of chilli flakes. You can add as much or as little chilli as you can handle.
We simply have to sauté everything for a couple of minutes. Then, it's just a patience game. It needs to simmer for 12-15 minutes so that the flavours really come out. And to allow most of the water to evaporate so we get that thick consistency.
For the sweet potato hash, we need a handful of ingredients, mostly veggies, lemon juice, and a bit of salt. We don't need a lot of spices here since the mix of vegetables alongside the tomato chutney is plenty flavourful.
This time, we are stir-frying the sweet potato instead of putting it in the oven. I wanted to reduce the cooking time so we can keep the dish as healthy as possible. By reducing the cooking time we retain more nutrients and we reduce the production of Advanced Glycation End Products (AGEs).
AGEs are compounds that form in the body when we have fat and protein combine with sugar. When these naughty compounds accumulate at high levels we face a few different issues. They are linked to increased oxidant stress and inflammation. In other words, they increase diseases, mainly cardiovascular, and affect longevity.
I found this information very interesting, we can have a much healthier meal simply by changing the way we cook certain foods. Or even by combining certain ingredients, for example adding lemon juice or vinegar also reduces AGEs.
With all that said, we are cooking the sweet potato on a pan and stir frying it with the onion. Then we will add the spinach and the rest of the ingredients. It won't take too long to cook, so keep a close eye on it.
Serve this delicious beauty alongside the chutney. Throw some sliced avocado on there. And you are now ready to stuff your face and enjoy this amazing, easy-to-make plant-based meal!
For the sweet potato hash
For the tomato chutney
For the Avocado
|Amount Per Serving|
|Calories 563||From Fat 209|
|% Daily Value*|
|Total Fat 23g||35.7%|
|Saturated Fat 3g||16.5%|
|Trans Fat 0g|
|Total Carbohydrate 84g||28.1%|
|Dietry Fiber 23g||92.4%|
|Vitamin A 0µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 1.34mg||66.9%|
|Vitamin C 66.13mg||110.2%|
|Vitamin D 0IU||0%|
|Vitamin E 9.65mg||32.2%|
|Vitamin K1 630.28µg||787.8%|
|Folic Acid 0µg|
|Pantothenic acid 3.77mg||37.7%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.