Looking for something hearty to start your day this fall? Veggie burger hash is the perfect dish! It will fill you right up and keep you warm during the cold winter months ahead. It is made using a classic fall food: the sweet potato.
“The Vitamin A Sweet Potato”
The nutritional value of the sweet potato is unbeatable! It is rich in complex carbohydrates, fiber, vitamins B-5 and B-6 and manganese. It also carries an enormous amount of vitamin A, depending on the brightness of the orange center. In some cases, one sweet potato provides up to 90 percent of the daily value of vitamin A! All these extra vitamins are great to stock up on when entering the cold, sickly months of winter. Stay healthy this season with an abundance of sweet potatoes in your diet.
Origin of the Sweet Potato
Odds are you tried a sweet potato-dish at some point in your life (unless you are a picky eater or have dietary restrictions). It is a common addition to diets during the fall and winter. The sweet potato is a large, starchy, sweet-tasting root vegetable that has been around for thousands of years. It is native to Central America or South America, where the tropical climates and sufficient water supply support its growth. It grows in more temperate conditions, such as the northern United States and parts of China. Most of our Vermont sweet potatoes are grown regionally.
Bringing it to Your Table
The sweet potato can be prepared and enjoyed in many ways. It can be cut and fried into sweet potato fries, baked whole, boiled, steamed, and even mashed to compliment a popular fall dessert. The list goes on and on of delicious ways to bring sweet potatoes to your table and into your diet.
It also pairs well with certain condiments and spices like butter and brown sugar, cinnamon, and nutmeg, too. You can also add it to any meal with meat or other vegetables, or any dish where you are looking to add a little sweetness. Yum!
Veggie Burger Hash
- 3Tbspcanola oil, divided
- 3frozen burger patties
- 1large sweet potato, diced
- 1medium red onion, diced
- 4cupschopped kale
- 3cloves garlic, finely chopped
- 2tspchopped fresh thyme
- 1/4tspground pepper
- 1tsphot sauce, or to taste
- 4large eggs
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
- Add veggie burgers and cook, turning occasionally, until browned, 5 to 7 minutes. Transfer to a clean cutting board; dice when cool.
- Heat 1 tablespoon oil in the pan over medium heat. Add sweet potato and onion and cook, stirring occasionally, until browned and tender, 13 to 15 minutes, reducing heat as necessary.
- Stir in kale and water and cook, stirring, until wilted, about 2 minutes. Add garlic and thyme; cook, stirring, for 30 seconds. Stir in the diced veggie burgers, salt and pepper. Cook, stirring for 1 minute. Transfer to a bowl and cover to keep warm.
- Meanwhile, mix mayonnaise, ketchup and hot sauce in a small bowl.
- Wipe out the pan and heat the remaining 1 tablespoon oil over medium heat. Cook eggs, without flipping, for 3 to 4 minutes for sunny-side up.
- Serve the hash and eggs with the sauce. Garnish with more pepper and thyme, if desired.
For more on sweet potatoes, including recipes, book recommendations, and fun activities for kids, check out the Vermont Harvest of the Month website.
Get more recipes from the UVM Medical Center. View our Recipe Collection by clicking here.