Start your day with a satisfying and nutritious meal by making this Sweet Potato and Kale Hash with Poached Eggs. This healthy breakfast idea is packed with flavor and vibrant ingredients, perfect for a fresh start. You’ll love how simple it is to prepare a restaurant-quality dish right in your own kitchen.
Key Ingredients & Substitutions
- Sweet Potatoes: Use any orange-fleshed sweet potato. Regular potatoes can work in a pinch for a different flavor.
- Kale: Curly kale or lacinato kale are both great. Spinach or Swiss chard are good substitutes.
- Eggs: Fresh eggs are best for poaching.
- Onion & Garlic: Essential for flavor. Shallots can replace onion.
Ingredients
- 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
- 1 tablespoon olive oil
- 1/2 yellow onion, finely chopped
- 2 cloves garlic, minced
- 4 cups kale, stems removed and chopped
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- Pinch of red pepper flakes (optional)
- 4 large eggs
- 1 tablespoon white vinegar (for poaching eggs)
- Salt to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 2
- Calories per serving: Approximately 350-400 kcal
- Tools Needed: Large skillet, small saucepan
Step-by-Step Instructions
1. Cook the Sweet Potatoes
Heat olive oil in a large skillet over medium heat. Add the diced sweet potatoes and cook for 10-12 minutes, stirring occasionally, until they are tender and slightly browned.
2. Sauté Aromatics
Add the chopped onion to the skillet with the sweet potatoes and cook for 3-4 minutes until softened. Stir in the minced garlic, smoked paprika, black pepper, and optional red pepper flakes, cooking for another minute until fragrant.
3. Wilt the Kale
Add the chopped kale to the skillet. Cook, stirring frequently, for 3-5 minutes until the kale has wilted and is tender-crisp. Season the hash with salt to your liking.
4. Poach the Eggs
While the hash is cooking, fill a small saucepan with about 3 inches of water and bring it to a gentle simmer. Add the white vinegar. Carefully crack each egg into a small bowl, then gently slide them one by one into the simmering water. Cook for 3-4 minutes for a runny yolk, or longer for a firmer yolk.
5. Assemble and Serve
Carefully remove the poached eggs from the water using a slotted spoon. Divide the sweet potato and kale hash between two plates. Top each serving with two poached eggs and serve immediately. Enjoy this healthy breakfast idea!
Variation Ideas
- Add protein: Stir in cooked chicken sausage or black beans for extra protein.
- Different greens: Use spinach, collard greens, or Swiss chard instead of kale.
- Spice it up: A dash of hot sauce or a sprinkle of cayenne pepper can add a kick.
- Top with avocado: Sliced or mashed avocado adds a creamy texture and healthy fats.
Storage Instructions
Store any leftover sweet potato and kale hash in an airtight container in the refrigerator for up to 3 days. Reheat the hash gently in a skillet over medium heat or in the microwave until warmed through. It’s best to poach fresh eggs when serving leftovers.
Frequently Asked Questions (FAQ)
Q: Can you make this hash ahead of time?
A: You can prepare the sweet potato and kale hash up to 2 days in advance. Store it in the refrigerator and reheat just before serving. Poach fresh eggs when you are ready to eat.
Q: What if you don’t have fresh kale?
A: You can use frozen chopped kale. Make sure to thaw it and squeeze out any excess water before adding it to the skillet.
Q: How do you know when the sweet potatoes are done?
A: The sweet potatoes should be easily pierced with a fork and have a slight caramelization on their edges.
Q: Can you fry the eggs instead of poaching them?
A: Absolutely! Fried eggs, scrambled eggs, or even a sunny-side up egg would all be delicious toppings for this healthy breakfast idea.
Q: What is the best way to get a perfect poached egg?
A: Use fresh eggs, ensure the water is at a gentle simmer (not a rolling boil), and add a tablespoon of white vinegar to help the egg white coagulate. Don’t overcrowd the pan.
Q: Is this recipe gluten-free?
A: Yes, this Sweet Potato and Kale Hash with Poached Eggs is naturally gluten-free.
