This delicious low FODMAP sweet potato, carrot and kale hash is an easy, perfect brunch, or any meal of the day. The mix of sweet potato, carrot, kale and a red pepper makes this a tasty and light dish. The spice mix gives it an extra dimension.
Sweet potato is normally a vegetarian staple. A low FODMAP portion of sweet potato is <75 g pp (in mannitol). This portion can prevent it from being the star of a meal. But it can definitely be used as a lovely supporting act.
Eggs are of course optional and I have included a tofu protein option. This meal is adapted from this Shared Appetite recipe.
High FODMAP Substitutions
Why do you need these? For the reintroduction and personalisation phases of the low FODMAP diet. It is important to get as many valuable prebiotic FODMAPs back into your diet to increase gut health and build up long-term tolerance to FODMAPs.
- White onion (~12 g pp is medium FODMAP, 75 g is high FODMAP in fructans)
- Sweet potato (~100 g pp is medium FODMAP in mannitol)
Low FODMAP Sweet Potato, Carrot & Kale Hash
Equipment
- Large frying pan
- Baking tray/sheet (if using tofu)
Ingredients
Protein (tofu)
- 425 g (1 pack) extra-firm tofu
- 1 tbsp garlic oil
- 1 tbsp onion oil (I like Fody's shallot oil, but garlic fine too)
- ¼ tsp turmeric
- Salt & pepper to taste
Protein (eggs)
- 4 eggs
- 1 tbsp oil or butter
- Salt & pepper to taste
For the hash
- 300 g (~1.5 cups chopped, ~1 medium) sweet potato (<75 g pp is low FODMAP)
- 300 g (~1.5 cups chopped, ~3 medium) carrots
- 1 red pepper
- 50-100 g (~½-1 cup) dark green leaves of leeks (optional)
- 1 tbsp coconut oil
- ½ tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp ground coriander
- ¼ tsp turmeric (if not using tofu)
- 105-140 g (~3-4 cups chopped) kale (lacinato, curly or other)
- 1 ½ tbsp onion oil (or garlic oil)
- Salt, pepper & chili flakes to taste
To serve
- Small handful fresh parsley
- Low FODMAP bread (e.g., my spelt sourdough, gluten-free slice)
- Kale flowers to top (as shown, if you can find them)
Instructions
- If using tofu: Preheat oven to 205°C/400°F. Drain and pat tofu dry, hand tear into bite-sized chunks onto a baking tray/sheet. Toss tofu with onion/garlic oil, turmeric, salt and pepper, and bake until golden, ~20 mins.
- Finely dice the sweet potato, carrot, red pepper and leeks (if using) into small (1 cm or ~½ inch) cubes.
- Heat coconut oil in a large pan on medium heat, add sweet potato, carrots and spices, and cook for 5 minutes.
- Add red pepper and leeks (if using) to the pan. Reduce heat to medium-low to prevent burning and cook for a further ~10-13 mins stirring frequently until potato and carrots are tender.
- Remove stems from kale and roughly chop. Add kale and onion oil to the pan for the final 5 minutes of cooking. Season to taste with salt, pepper, and chili flakes.
- If using eggs: Heat oil or butter in a separate frying pan on medium-low heat. Once hot (water drops should fizzle) crack in eggs, top with salt and pepper and cover with lid. Cook until whites are just set and the yolk is still soft.
- If using kale flowers (if you can find them), lightly saute with some garlic oil and a pinch of salt.
- Split hash into four and top each portion with a quarter of the tofu or an egg. Add any additional toppings and serve with a slice of low FODMAP bread. The hash will keep well for a couple of days in the fridge, the eggs (if using) are best cooked fresh.
