September 25

Sweet Potato And Courgette Hash

By Richard East

September 25, 2021

Sweet Potato and Courgette Hash

A Satisfying Favourite
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: Dairy Free, Gluten Free, Main Course, Quick, Vegetarian
Servings: 4 Servings
Calories: 296kcal


  • 450 grams Sweet Potato (Peeled and cut into cubes)
  • 1 ½ tbsp Coconut Oil
  • 2 Medium Courgette (Diced)
  • 1 Onion (Diced)
  • 2 Clove Garlic (Chopped)
  • 8 Eggs
  • Handful Parsley (Chopped)
  • Cayenne Pepper (To Taste)


  • Cook the sweet potato for 3-4 minutes in a pot of boiling water, then drain.
  • Heat the ½ tbsp. of the oil in a pan, over medium heat. Add the sweet potato, courgette, onion and garlic, sauté for about 5 minutes, until cooked and browned. Season to taste with salt & pepper, and set aside.
  • Heat the remaining oil in the pan and fry the eggs to your liking.
  • Divide the vegetables between 4 plates, top with fried eggs and sprinkle with parsley. Season with cayenne pepper, salt & pepper, to taste and serve.


Immunity Boosting Fact
Sweet Potato: Sweet Potatoes are an excellent source of beta-carotene which can be converted to Vitamin A and help support your immune system and gut health. 


Calories: 296kcal | Carbohydrates: 29g | Protein: 15g | Fat: 14g | Saturated Fat: 7g | Cholesterol: 327mg | Sodium: 196mg | Potassium: 796mg | Fiber: 5g | Sugar: 9g | Vitamin A: 16632IU | Vitamin C: 23mg | Calcium: 108mg | Iron: 3mg

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