Easy sweet potato hash recipe with caramelized garlic and onions. A delicious addition to breakfast or easy side dish!
This sweet potato hash is a family favorite!
Roasted sweet potatoes are baked to perfection and tossed with fresh garlic and caramelized onion for an irresistible side dish!
This paleo sweet potato hash recipe is for all you sweet potato lovers! I don’t know about you, but I almost never ate sweet potatoes growing up.
I really only remember having sweet potato casserole at Thanksgiving. Now sweet potatoes are one of my favorite vegetables to cook with any time of year!
I love a batch of roasted sweet potatoes in enchiladas, or as a hash to go with my breakfast which is where this recipe comes in.
My simple vegan breakfast hashrecipe was a hit, so I used a similar method to make the most delicious sweet potato breakfast hash.
Sweet Potato Hash Ingredients
sweet potatoes, peeled and cubed: I do not recommend using frozen sweet potatoes for this recipe.
yellow onion: or any sweeter onion
fresh garlic: not the jarred stuff. Fresh is best here.
Step 1: Peel and chop 2-3 large sweet potatoes (you will need around 6 cups worth of diced sweet potato).
Step 2: Place the sweet potatoes in a glass casserole dish, and sprinkle them with garlic powder, onion powder, thyme, salt, pepper, and paprika. Drizzle with olive oil to coat (up to ⅓ cup). Stir it around well to cover all of the sweet potatoes.
Step 3: Roast the sweet potatoes in the oven at 450 degrees for 55 – 65 minutes, stirring 3 – 4 times. Each time you stir the sweet potatoes, use a spatula to scrape up any edges that have stuck to the pan.
This will help make sure that the sweet potatoes get as crispy as possible! Once the sweet potatoes are almost done, check them more often to make sure they do not burn.
Step 4: Once your sweet potatoes have about 15 minutes left, it’s time to make the caramelized garlic and onion.
You will be surprised at just how much depth of flavor is added just with a little fresh garlic and onion.
Next, add your garlic and onion to a skillet with a touch of olive oil, then cook it for 12 – 15 minutes, until browned and soft.
We want the garlic and onion to be caramelized but not burnt. Stir often to avoid overcooking it too quickly.
Once your sweet potatoes have finished roasting, add the cooked garlic and onion to the casserole dish and stir to combine. Your sweet potato hash is ready to serve!
This is the part where I just have to eat some straight out of the pan. My only problem is stopping long enough to grab a plate!
Thanks to 450 degree roasting and a glass dish, you will get those yummy crispy bits on your sweet potatoes. This is where all the flavor comes from! Slow roasted is the way to go with potatoes.
This gives them so much flavor. While sweet potatoes themselves won’t get totally crispy, those edges give this dish tons of flavor and texture.
What to serve with sweet potato hash
This sweet potato breakfast hash would be perfect served with my tofu scramble recipefor a hearty vegan breakfast. It would be delicious alongside my egg muffin cups. Or try it as a dinner side dish!
Such a delicious and easy to make addition to your breakfast!
Fantastic dish!
Followed the recipe exactly and it turned out great!
Be sure to pin this recipe for later and followBuild Your Bite on Pinterestfor all the latest delicious recipes!
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SO YUMMY!
I made this for brunch this morning and this was delicious!
Did you make this recipe? Be sure to leave a star rating below!
Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 1 hour5 minutes
Total Time: 1 hour15 minutes
Easy paleo sweet potato hash recipe with caramelized garlic and onion.
Ingredients
6 cups peeled and diced sweet potatoes (around 2 - 3 large depending on their size)
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon thyme
½ teaspoon pepper
2 teaspoons salt
½ teaspoon paprika
up to ⅓ cup olive oil
1 head of garlic (around 12 - 15 cloves), minced
1 medium onion, diced
Instructions
Preheat oven to 450 degrees
Add diced sweet potatoes to a glass casserole dish
Sprinkle sweet potatoes with garlic powder, onion powder, thyme, pepper, salt, and paprika
Drizzle on olive oil to coat, up to ⅓ cup
Toss to combine
Roast at 450 degrees for 55 - 65 minutes, stirring 3 - 4 times to avoid burning
Once sweet potatoes have about 15 minutes left to cook, add the minced garlic and diced onion to a skillet with 1 teaspoon of olive oil
Cook garlic and onion for 12 - 15 minutes on medium heat, stirring often, until soft and caramelized
Once sweet potatoes have finished cooking, remove from oven and add the garlic and onion mixture.
Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them!
Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.
Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.
Use a fork to poke 8 to 10 sets of holes in the skins of each sweet potato for ventilation and wrap each tightly in aluminum foil. Place on a baking sheet to catch the juice that will inevitably leak out. Bake at 400 degrees for 1 hour, or until soft.
There is not much difference between boiling sweet potatoes with the skins on versus peeling them, but you will get a boost of fiber and potassium if you keep the skin on. The skin also adds a subtle texture to each bite. If you're looking for a smoother mash, peel the potatoes first before boiling.
The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Sweet potatoes are mainly composed of carbs. Most of the carbs come from starch, followed by fiber. This root vegetable is also relatively low in protein but still an important protein source in many developing countries.
Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Although it is not considered harmful, the color of the skin and nails may turn orange. Additionally, sweet potatoes are rich in carbohydrates.
Although both veggies are very close in fiber, protein, vitamin C, and magnesium, sweet potatoes are the healthier option because they are lower in overall calories, lower in carbohydrates, and higher in beta carotene (vitamin A).
You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.
Yams and sweet potatoes differ in flavor and appearance, and they are not related. Sweet potatoes are in the morning glory family, while yams belong to the lily family. Yams aren't as sweet as sweet potatoes, and they are starchier and drier. Their texture and flavor are more similar to potatoes or yuca.
If you're serving your oven baked sweet potatoes as a side dish, pair them with your favorite protein or vegetarian chili. For a topping, stick to butter, Greek yogurt, or sour cream, or try adding a dollop of cilantro lime dressing, tzatziki, chipotle sauce, pesto, guacamole, or a drizzle of tahini sauce.
Wrapping sweet potatoes in foil helps in a few ways. It prevents the exterior of the tuber from drying out and overheating too quickly, which would minimize enzymatic activity; it also results in a more evenly cooked texture.
Typically holes are poked into a sweet potato to prevent a potato exploding in your oven. However, the chance of that happening is low, and according to Lifehacker, sweet potatoes will retain more flavor if you don't poke them. I tested this theory right away and found that flavorwise it didn't make a huge difference.
Do you have to poke holes in sweet potatoes before baking? Typically holes are poked into a sweet potato to prevent a potato exploding in your oven. However, the chance of that happening is low, and according to Lifehacker, sweet potatoes will retain more flavor if you don't poke them.
Boil sweet potatoes until they are cooked through. Boil large whole sweet potatoes for 40-50 minutes. Boil small to medium whole sweet potatoes for 30-40 minutes. Boil 1-inch cubes for 12-15 minutes.
When you heat a sweet potato, an enzyme starts breaking down it's starch into a sugar called maltose. Maltose is made up of two glucose molecules bound together, and tastes about a third as sweet as regular table sugar, also known as sucrose. Maltose contains no fructose.
But a little science can tell us how to maximise this dish's sweetness and deepen its flavour. Sweet potatoes are between 1 and 2.5 per cent sugar when raw, but they get sweeter as they cook thanks to the work of amylase enzymes that break down starch into simple sugars.
Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.
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