Master the Veggie Hash

We all know and love that salty breakfast item that sits next to our eggs and toast, the corn beef hash. Healthy eating principles will cause us to rethink this yummy dish. But, there is something enticing about tossing a bunch of chopped ingredients together and coming up with a delicious meal or side dish.

Enter the veggie hash. When I got sick of salad and the typical ways of eating vegetables I decided to explore ricing. I would go through heads of cauliflower several times a week turning it into a rice/couscous alternative. But even that got boring after a while. So, I began throwing in other chopped ingredients and came up with a Veggie Hash that was great for breakfast, lunch and dinner.

There are no rules here when it comes to hash; anything you want to throw in you can, which makes has the ultimate kitchen sink recipe. You can get rid of left overs easily. You can create colorful bowls of goodness. You can whip these up in 20 minutes.

That said, here is a recipe to get you started with veggie hash and get some ideas on how you can jack it up or branch out into different recipes.

Kitchen Sink Veggie Hash

Ingredients:

  • 3 cups, riced cauliflower
  • 1 cup riced sweet potato
  • 4 Patties, 2.5oz (71g), Kale Veggie Burger
  • 2 cups corn niblets
  • 1 cup (88 g), broccoli chopped
  • 4 ounce, straw mushroom (or any mushroom)
  • 1 medium tomato chopped
  • 1 tsp soy sauce
  • 3-4 grinds of pepper grinder
  • Cooking spray

Instructions:

  1. Spray saute pan or wok with cooking spray. Add cauliflower, sweet potato and broccoli, Cook until starting to soften.
  2. Add mushrooms and cook until done.
  3. Crumble or chop up veggie burgers and add to pan with chopped tomato and corn.
  4. Season with soy sauce and pepper.
    Don’t be afraid of the soy sauce. It is primarily the salt component of the dish and if you keep to the suggested amount the dish is not overpowered or tasting like a Chinese meal. I just found that plain kosher salt just made the dish salty and left out the depth.

Ideas to take your hash to the next level: Add chopped garlic for a little more kick. Add a fried egg on top with a little marinara sauce. You can also leave out the veggie burger and just throw the hash onto a baked potato.

Serves 4

Calories and nutrition calculated through MyFitnessPal recipe builder – nutritional information directional only.

Veggie Hash nutrition

 

 

 

 

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