Spiced Sweet Potato Chickpea Hash
Highlighted under: Healthy & Light
I love starting my day with a hearty meal, and this Spiced Sweet Potato Chickpea Hash is my favorite go-to breakfast. Packed with flavor and nutrition, it combines tender sweet potatoes with protein-rich chickpeas, all seasoned with aromatic spices. Not only does it fill me up, but it also fuels my morning activities. The combination of textures and spices creates a delightful symphony on my palate that keeps me coming back for more. It's such an easy recipe to whip up, and the leftovers are just as good for lunch or dinner.
When I first made this Spiced Sweet Potato Chickpea Hash, I was blown away by how quickly it came together. The key is to start by roasting the sweet potatoes until they're golden and tender, which enhances their natural sweetness. While they cook, I prepare the chickpeas and spices, ensuring that every bite is packed with flavor.
One of my favorite tips is to make the dish your own by adding different veggies or adjusting the spices to suit your palate. Sometimes, I toss in spinach or kale at the end for a burst of green. This hash is versatile, healthy, and so satisfying!
Why You Will Love This Recipe
- Deliciously spiced with warm flavors
- Nutritious and filling, perfect for any meal
- Easily customizable with your favorite veggies
Mastering the Spices
The spices in this Spiced Sweet Potato Chickpea Hash are essential for achieving that warm, inviting flavor profile. Paprika and cumin both contribute to the earthiness of the dish, while the optional cayenne pepper introduces a delightful kick. If you're looking for a milder version, you can reduce the cayenne or even replace it with a pinch of smoked paprika to maintain the warmth without the heat.
Dosage is key! When mixing spices, I often start with the lower end of the measurements, especially with strong flavors like cayenne. You can always add more, but it's difficult to subtract heat once it's in the dish. Consider additional spices to customize your hash, such as turmeric for a vibrant color or coriander for a citrusy note.
Texture Transformation
Achieving the right texture in this hash is crucial for elevating your breakfast experience. Roasting the sweet potatoes until they have golden edges not only enhances their flavor but also provides a satisfying contrast to the creamy chickpeas. Aim for about 20 minutes in the oven—check for tenderness with a fork. If they're not quite there, give them an extra 5 minutes and keep an eye on them to avoid burning.
Incorporating the sautéed veggies and chickpeas at the end adds a layer of softness that complements the crispy sweet potatoes. Stir gently to keep some of the structure intact, allowing each ingredient to shine while still blending harmoniously. This contrast creates an enjoyable mouthfeel that makes every bite worthwhile.
Storing and Variations
If you want to meal prep this dish, it stores well in the fridge for up to 4 days. Store in an airtight container to keep the flavors locked in. Reheat in a skillet over medium heat for about 5-7 minutes, adding a splash of water if it seems too dry. You can also freeze the hash; just ensure it's cooled before placing it in freezer-safe containers. Use within 2-3 months for best freshness.
Feel free to customize your hash with seasonal vegetables or swap out the chickpeas for black beans or lentils for a different protein punch. Try adding spinach or kale for a burst of green and extra nutrients. The beauty of this recipe lies in its versatility—whether served in a bowl topped with a fried egg or on toast, it delivers a wholesome start to your day.
Ingredients
Gather these fragrant and nutritious ingredients for your hash:
Ingredients
- 2 medium sweet potatoes, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1/2 teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- Fresh parsley, for garnish
Make sure to have everything prepped and ready for a smooth cooking experience!
Instructions
Follow these simple steps to create your perfect hash:
Roast the Sweet Potatoes
Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with 1 tablespoon of olive oil, paprika, cumin, salt, and pepper. Spread them out on a baking sheet and roast for 20 minutes or until tender.
Sauté Vegetables
In a large skillet, heat the remaining olive oil over medium heat. Add the onion and red bell pepper. Sauté for 5 minutes until softened, then add the minced garlic and cook for an additional minute.
Combine and Serve
Once the sweet potatoes are done roasting, mix them with the sautéed vegetables and chickpeas. Stir well to combine and heat through. Taste and adjust seasoning as needed.
Serve it warm and enjoy the hearty flavors!
Pro Tips
- Feel free to experiment with the spices in this recipe. Adding a pinch of cinnamon can elevate the sweetness of the sweet potatoes.
Preparing Your Ingredients
Before diving into the cooking process, it's important to prepare your ingredients effectively. Dice the sweet potatoes evenly to ensure they roast uniformly. I recommend cutting them into about 1-inch cubes; this size allows them to become tender without turning mushy. Chop the onion and bell pepper while the sweet potatoes are roasting to save time.
When dealing with chickpeas, you can use canned for convenience, but for an even healthier option, consider cooking dried chickpeas. Just soak them overnight and boil until tender. This will allow for a firmer texture that holds up better in the hash.
Garnishing for Presentation
Presentation can elevate your meal, and garnishing with fresh parsley not only beautifies the dish but also adds a fresh flavor contrast. I recommend chopping the parsley finely and sprinkling it generously over the hash just before serving. This bright green touch brings a lively feel and visually separates the dish on the plate.
To take it a step further, consider adding a dollop of Greek yogurt or avocado slices on top for creaminess. This not only enhances the texture but also adds healthy fats that beautifully complement the spices in the hash.
Serving Suggestions
This Spiced Sweet Potato Chickpea Hash is versatile enough for any meal of the day, but I particularly love it for breakfast or brunch. Serve it alongside a poached or fried egg for extra protein, or move it into lunch territory with a side salad. You could even wrap it in a tortilla for a satisfying lunch option.
For a heartier dinner, pair it with grilled chicken or fish, and it also works delightfully as a side dish. The flavors meld well with grilled meats, making it a fantastic addition to any protein-centered meal.
Questions About Recipes
→ Can I make this dish vegan?
Yes! This recipe is naturally vegan as it contains no animal products.
→ What can I substitute for sweet potatoes?
You can use regular potatoes, but the flavor will be slightly different. Other root vegetables like butternut squash also work well.
→ Can I add more vegetables?
Absolutely! Feel free to add in any veggies you love, like zucchini, kale, or spinach for extra nutrition.
→ How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
Spiced Sweet Potato Chickpea Hash
I love starting my day with a hearty meal, and this Spiced Sweet Potato Chickpea Hash is my favorite go-to breakfast. Packed with flavor and nutrition, it combines tender sweet potatoes with protein-rich chickpeas, all seasoned with aromatic spices. Not only does it fill me up, but it also fuels my morning activities. The combination of textures and spices creates a delightful symphony on my palate that keeps me coming back for more. It's such an easy recipe to whip up, and the leftovers are just as good for lunch or dinner.
Created by: Hayley Morton
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients
- 2 medium sweet potatoes, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 red bell pepper, diced
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1/2 teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- Fresh parsley, for garnish
How-To Steps
Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with 1 tablespoon of olive oil, paprika, cumin, salt, and pepper. Spread them out on a baking sheet and roast for 20 minutes or until tender.
In a large skillet, heat the remaining olive oil over medium heat. Add the onion and red bell pepper. Sauté for 5 minutes until softened, then add the minced garlic and cook for an additional minute.
Once the sweet potatoes are done roasting, mix them with the sautéed vegetables and chickpeas. Stir well to combine and heat through. Taste and adjust seasoning as needed. Garnish with fresh parsley before serving.
Extra Tips
- Feel free to experiment with the spices in this recipe. Adding a pinch of cinnamon can elevate the sweetness of the sweet potatoes.
Nutritional Breakdown (Per Serving)
- Calories: 350 kcal
- Total Fat: 12g
- Saturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 350mg
- Total Carbohydrates: 54g
- Dietary Fiber: 10g
- Sugars: 7g
- Protein: 12g