Sweet Potato, Kale & Mushroom Hash with Fried Egg — Nutriofia Recipe

Sweet Potato, Kale & Mushroom Hash with Fried Egg

25 Nutrition score

Breakfast 🥄 10 min prep 🔥 20 min cook 👤 2 servings

A vibrant, colourful one-pan hash delivering vitamin D from the fried egg and sun-charged mushrooms, calcium from kale, and the natural sweetness of sweet potato that children find irresistible. On the table in 25 minutes.

vegetarian rickets prevention high vitamin d high calcium child friendly

Nutrient Fingerprint % of adult daily reference intake · per serving

💪 Protein

13%

🌾 Fibre

13%

🦴 Calcium

11%

⚡ Iron

23%

🌿 Magnesium

12%

🍊 Vitamin C

141%

🍃 Folate

38%

🫀 Omega-3

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.

Ingredients (per serving)

Sweet potato, raw, flesh only diced 1 cm cubes
200 g
Curly kale, raw shredded
60 g
Mushrooms, closed cup, raw sliced, sun-charged if possible
100 g
Eggs, chicken, whole, raw 1 fried egg per serving
60 g
Oil, sesame for cooking
6 g
Garlic, raw minced
3 g

Method

1 Sun-charge the mushrooms: if the weather allows, lay sliced mushrooms gill-side up in direct sunlight for 15–30 minutes before cooking.
2 Dice the sweet potato small: into roughly 1 cm cubes so they cook quickly and evenly.
3 Start the hash: heat sesame oil in a large frying pan over medium-high heat. Add the sweet potato and cook, stirring occasionally, until golden and just tender, about 10–12 minutes.
4 Add mushrooms and garlic: push the sweet potato to the edges. Add the mushrooms and garlic to the centre and cook until well coloured, about 4 minutes. Stir everything together.
5 Add kale: scatter the shredded kale over the top of the hash. Stir until wilted into the mixture, about 2–3 minutes.
6 Fry the eggs: make two gaps in the hash and crack one egg into each. Reduce heat to medium-low, cover with a lid and cook 3–4 minutes until the whites are just set but the yolks are still runny.
7 Serve straight from the pan — the egg goes on top of the hash.