Sweet Potato, Broccoli & Wild Rice Hash – Hearty, Balanced & Gut-Friendly
A nourishing one‑pan hash packed with fiber-rich sweet potatoes, antioxidant broccoli, and hearty wild rice, topped with a runny egg. Designed for gut-healing, stable energy, and balanced nourishment. This recipe by Breana Lai Killeen, RD (EatingWell) ticks all the boxes—vegan-adaptable, gluten-free, and ready in just 30 minutes.
🌿 Benefits of This Recipe
Stable energy & blood‑sugar support: Complex carbs from sweet potato and wild rice sustain fuel levels. (EatingWell)
Anti‑inflammatory antioxidants: Broccoli and herbs like parsley & tarragon provide vitamins C and K.
Gut-brain nourishment: Fiber, protein from eggs, and healthy fats promote digestive balance.
One‑pan convenience: Saves time and dishes—perfect for busy healing-focused routines.
Adaptable & inclusive: Easy vegan or gluten‑free swaps; versatile across meals.
📝 Ingredients
(Copied verbatim from EatingWell page)
2 tablespoons extra‑virgin olive oil plus 1 teaspoon, divided
1 pound sweet potato (1 large), peeled and cut into 1/2‑inch pieces (3 ½ cups)
½ teaspoon salt, divided
2 cups small broccoli florets
3 small spring onions or scallions, sliced, whites and greens separated, divided
1 clove garlic, minced
1 cup cooked wild rice or wild rice blend
2 tablespoons chopped flat‑leaf parsley
2 tablespoons finely chopped fresh tarragon
4 large eggs
🍳 How to Make It
(Copied verbatim from EatingWell page) (EatingWell)
Heat 1 tablespoon oil in a large cast‑iron or nonstick skillet over medium heat. Add sweet potatoes and season with 1/4 teaspoon salt. Cook, stirring often, until lightly browned and softened, 8 to 10 minutes. Add broccoli and 1 tablespoon oil; cook, stirring occasionally, until softened, 3 to 5 minutes. Add spring onion (or scallion) whites and garlic; cook, stirring, for 1 minute. Stir in rice, spring onion (or scallion) greens, parsley and tarragon and remove from heat. Transfer to a plate and cover to keep warm.
Heat the remaining 1 teaspoon oil in the pan over medium heat. Crack eggs into the pan and season with the remaining 1/4 teaspoon salt. Cook to desired doneness, 1 1/2 to 2 minutes for a runny yolk and 3 1/2 to 4 minutes for a firmer yolk. Serve the eggs on top of the hash.
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🔗 Source
Recipe adapted directly from Breana Lai Killeen, Sweet Potato, Broccoli & Wild Rice Hash, EatingWell. (EatingWell)
https://www.eatingwell.com/recipe/7950433/sweet-potato-broccoli-wild-rice-hash/
