📝 About This Recipe
Elevate your morning with this nutrient-dense, low-sodium masterpiece that proves you don't need salt to achieve deep, complex flavor. Earthy sweet potatoes are roasted until caramelized and crisp, then tossed with a symphony of smoky Spanish paprika, aromatic cumin, and vibrant bell peppers. This dish is a celebration of natural sweetness and bold spices, offering a hearty, heart-healthy start to your day that feels truly indulgent.
🥗 Ingredients
The Hash Base
- 2 large Sweet potatoes (peeled and cut into 1/2-inch cubes)
- 1 medium Red bell pepper (seeded and diced)
- 1/2 large Red onion (finely diced)
- 3 tablespoons Extra virgin olive oil (divided)
Aromatic Spice Blend
- 2 teaspoons Smoked paprika (Pimentón) (use high-quality bittersweet or sweet variety)
- 1 teaspoon Ground cumin (toasted if possible)
- 1/2 teaspoon Garlic powder
- 1/2 teaspoon Onion powder
- 1/2 teaspoon Freshly ground black pepper (to taste)
- 1/8 teaspoon Cayenne pepper (optional, for a hint of heat)
Fresh Elements & Proteins
- 3 cloves Fresh garlic (minced)
- 2 cups Baby spinach (tightly packed)
- 4 pieces Large eggs (pasture-raised preferred)
- 1/4 cup Fresh cilantro or parsley (chopped for garnish)
- 2 pieces Scallions (thinly sliced)
- 1 whole Lime (cut into wedges for serving)
👨🍳 Instructions
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1
Preheat your oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper to prevent sticking without needing excess oil.
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2
In a small bowl, whisk together the smoked paprika, cumin, garlic powder, onion powder, black pepper, and cayenne pepper to create your low-sodium flavor bomb.
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3
Place the cubed sweet potatoes in a large mixing bowl. Drizzle with 2 tablespoons of olive oil and sprinkle with half of the spice blend. Toss thoroughly until every cube is vibrantly coated.
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4
Spread the sweet potatoes in a single layer on the prepared baking sheet. Roast for 15-20 minutes, or until they begin to soften and show golden-brown edges.
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5
While the potatoes roast, heat the remaining 1 tablespoon of olive oil in a large oven-safe cast iron skillet over medium heat.
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6
Add the diced red onion and bell pepper to the skillet. Sauté for 5-6 minutes until the onions are translucent and the peppers have softened slightly.
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7
Stir in the minced fresh garlic and the remaining half of the spice blend. Cook for just 60 seconds until the fragrance fills your kitchen, being careful not to burn the garlic.
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8
Remove the sweet potatoes from the oven and carefully transfer them into the skillet with the onion and pepper mixture. Stir gently to combine.
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9
Add the baby spinach to the skillet. Toss for 1-2 minutes until the leaves are just wilted and bright green.
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10
Using the back of a spoon, create four small wells in the hash mixture. Carefully crack one egg into each well.
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11
Transfer the skillet back into the oven. Bake for 8-12 minutes, depending on how you like your eggs (8 minutes for runny yolks, 12 for fully set).
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12
Remove from the oven using a heat-proof mitt. Garnish immediately with fresh cilantro, sliced scallions, and an extra crack of black pepper.
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13
Serve directly from the skillet with lime wedges on the side to provide a bright, acidic finish that replaces the need for salt.
💡 Chef's Tips
For the crispiest potatoes, ensure they are completely dry after peeling and cutting before adding the oil. If you don't have a cast iron skillet, you can finish the eggs on the stovetop by covering the pan with a lid for 3-5 minutes. To boost the 'umami' without sodium, add a tablespoon of nutritional yeast to the spice blend. Always use fresh lime or lemon juice at the end; the acidity mimics the flavor-enhancing properties of salt. Avoid overcrowding the baking sheet during the initial roast, or the potatoes will steam rather than crisp.
🍽️ Serving Suggestions
Serve with a side of sliced avocado for healthy fats and a creamy texture contrast. Pair with a glass of freshly squeezed orange and ginger juice for a zesty morning kick. Top with a dollop of Greek yogurt or silken tofu 'sour cream' for added protein. Accompany with high-fiber, low-sodium sprouted grain toast for a complete meal. A side of fresh berries with mint helps balance the smoky spices of the hash.