Sweet Potato and Caramelised Onion Hash
Sweet potatoes are unrelated to the common white potato. They are part of the morning glory family and grow on a vine! They are also much more nutritious and a great source of antioxidants. The more orange the sweet potato is, the more abundant it is in beta-carotene - which is the plant form of Vitamin A.
This makes sweet potatoes very beneficial for the skin (including eyes and lungs) and along with their Vitamin C, they also support the immune system. Because they are so easily digested, it means that sweet potatoes are good for any inflammation in the gut. The sweet potato skin is edible, and in fact, cooking in their skins maximises and conserves the nutrients.
Sweet potatoes are wonderfully versatile and can be boiled, baked, roasted, steamed, mashed and used in both savoury and sweet dishes.
Here is the recipe for one of our most popular dishes ever…
Sweet Potato and Caramelised Onion Hash
Prep Time: 30 minutes
Cook: 20-25 minutes
Plant-Based | Freezable
- 1.5 tablespoons of coconut or olive oil
- 1 large red or white onion - finely sliced or grated on the large grater
- 1 large sweet potato - scrubbed clean, but not peeled, grated on the large grater
- 1 teaspoon of pink himalayan salt or sea salt
- 40g brown rice flour / gluten free flour / or plain flour
- Handful of spinach leaves or 1 ball of defrosted frozen spinach (or any green leaf you have handy)
- Approx 50g coconut oil or olive oil to cook the hash
- Some serving suggestions:
- Salad leaves / avocado slices / poached or fried egg / fresh herbs / fresh chilli slices / Drizzle of tahini / baked beans
You will also need a large baking sheet with shallow sides, big enough to cook all your hash in together, with space around them. Don’t use a very flat baking sheet because we are using coconut or olive oil to cook the hash in.
Method: When you are ready to cook: Preheat oven to 200C / 180C Fan / Gas 6
Place your grated sweet potato in a bowl and sprinkle over a pinch of salt, mix and leave whilst you start cooking your onions
Gently warm a tablespoon of oil in a shallow saucepan, turn up the heat and add all your sliced or grated onions and a pinch of salt. Keep them on the move to coat nicely in the oil, turn the heat down and put a lid on to steam cook.
Once the onions have released their juices and are beginning to collapse, remove the lid. On a medium heat allow to caramelise - stirring every few minutes so they don’t catch and burn. When they are jammy and sweet transfer to a bowl to cool.
Whilst your onions are caramelising, the sweet potato will be ready. Take handfuls and squeeze between your fingers to squeeze out some of the liquid and place into the bowl with the caramelised onions.
Roughly chop your spinach (or other choice of leaves) and wilt in a hot pan with the remaining half a tablespoon of coconut oil or olive oil. Add the chopped and wilted spinach to the bowl with onions and sweet potato. (If using defrosted frozen spinach, you don’t need to wilt it, but you will need to squeeze out the excess water).
Add the remaining salt to the flour and mix well. Add this to the bowl with the onions, sweet potato and spinach, mix well.
Divide up the mixture into 6 - 8 portions, depending on the size you would like them. Squeeze each portion together so the mixture forms a ball - keep pressing the mixture together between your hands until it begins to hold it shape.
Place on a tray, cover with unbleached baking parchment and put into the refrigerator for around an hour to chill, or until ready to cook. They can also stay overnight in the fridge or be frozen in a sealed container at this point.
When you are ready to cook, preheat the oven, as above, and place your baking tray with the oil in to preheat too. When at temperature, carefully roll each portion of hash in the hot oil and move to evenly distribute them on the baking sheet, leaving a gap around each hash. Press each one down slightly with the back of a flat spatula or the back of a fork. Bake for 10 minutes. Then carefully turn each hash over, flattening down again, and bake for a further 10-15 minutes or until beginning to turn golden brown - you want both sides to be slightly caramelised. If your hash are smaller you may need less time cooking on each side. Transfer to a piece of kitchen paper and pat any excess oil off.
These are delicious as they are, or with any toppings you fancy - slices of dressed avocado (pinch of salt, drizzle of lemon juice and olive oil), lots of fresh herbs. Or for lunch with baked beans!
DipION, mBANT, CNHC, mIFM
CEO and Founder
Après - Food for Body and Mind