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Sweet Potato Hash with Avocado

Sweet Potato Hash with Avocado

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. 

Sweet Potato Hash with Avocado ingredients

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).

sweet potato greated

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!

Sweet Potato Hash with Avocado close up

Ingredients
8
Prep time
25 minutes
Total time
Category: Lunch, Dinner
Serves: 2
Allergens: Avocado, Tomatoes

Ingredients

For the sweet potato hash

  • 312 g frozen spinach (unthawed and chopped)
  • 1 tablespoon lemon (juiced)
  • 2 tsps olive oil
  • 1 medium onion (thinly sliced)
  • ½ tsp sea salt
  • 454 g sweet potato (grated)

For the tomato chutney

  • 2 dashes chili flakes
  • 2 dates (pitted and chopped into small pieces)
  • 1 tsp olive oil
  • 1 medium shallot (thinly sliced)
  • 4 medium tomato (chopped)
  • 111 g vegetable broth

For the Avocado

  • 1 avocado (sliced)

Directions

  1. To make the tomato chutney, heat up the oil in a small pot and sauté the shallot for about 2-3 minutes.
  2. Add the rest of the ingredients for the chutney and simmer for about 15-12 minutes.
  3. For the sweet potato hash, heat up the oil in a frying pan and add the sweet potato and onion stir fry for about 10 minutes.
  4. Add the spinach to the sweet potato hash and give it a good stir until heated up properly.
  5. Add salt to the sweet potato hash and adjust taste from the chutney, serve with avocado, enjoy!

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