Summer Vegetable Hash
Vegetarian Summer Vegetable Hash with Poached Eggs is perfect for breakfast, lunch, or dinner and a great way to use up those fresh summer garden veggies. Brought to you by got milk? Food Loves Milk. Recipe and all content is mine.
A few weeks ago my family went out to brunch for Mother’s Day. Yummy Hubby ordered a sweet potato and sausage hash with a poached egg. It looked delectable, other than the sausage bit. His meal reminded me how great hashes are. They are so my type of cooking: one pan, veggie rich, no rules. This summer veggie hash is loaded with veggies we have growing in our garden. I would love to say that I made this lovely brunch in the morning, but in reality, this was a weeknight dinner.
Our chickens are laying like rock stars right now, so eggs are often for dinner at our house. My family loved this humble dinner with a glass of ice cold milk. Milk cools your mouth down, so it’s great with savory or spicy dishes. My 8 year old is so funny, ever since she was two years old, she’s asked for “ice cold milk” never just “milk.” Since our diets are so veggie heavy, and they don’t always love my lentil and leafy green dishes, I know my girls are getting enough protein and calcium if they have a glass of milk with breakfast or dinner. I always choose and recommend organic grass-fed whole milk from CA farms.
I started with the traditional hearty diced potato base. Just cook it in some olive oil with chopped onion for few minutes until the potatoes get nice and browned. Then toss in the rest of your veggies, always starting with the firmest veggies that take longest to cook. I like to season each layer as I go with a little pinch of salt and pepper. You can use this hash to clean out your fridge or garden and toss in any veggie you like. Have fun with it!
We have corn, zucchini, bell pepper, and tomatoes growing right now, and they are all abundant in the summer, so that’s what I used. Our garden isn’t quite mature enough to provide all the veggies I needed, so I had to supplement with grocery store produce, but it’s all good. This summer veggie hash is hearty enough for breakfast, lunch or dinner. To make it an even heartier meal, serve this hash over a bed of quinoa and top with half an avocado sprinkled with a little salt (truffle salt is my favorite). And I’m having a moment with avocado flowers – once you get the hang of it they are easy peasy.
To round out our meal, I made some morning glory oat scones. I’ll have to share the recipe for those soon too! You can turn up the heat with a drizzle of sriracha, if you’d like. And to wash it down, some “ice cold milk” as my daughter would say.
- 1 tablespoon extra virgin olive oil
- 1 yellow onion, diced
- 1 cup diced Yukon gold potato
- 1 teaspoon dried all purpose seasoning blend
- sea salt (I am loving truffle salt here!)
- 1 cup diced red or yellow bell pepper
- 1 zucchini, diced
- 1 ear corn, kernels sliced off
- 1 cup halved cherry tomatoes
- 1/4 cup chopped fresh parsley
- free range eggs (as many as you'd like or none at all!)
- 1 tablespoon white vinegar
- 1-2 avocados, for serving
- sriracha or favorite hot sauce, for serving (optional)
- Heat olive oil in a large skillet over medium low heat. Add onion and potato, and lightly season with a pinch of salt. Cook until golden and lightly browned, stirring occasionally, about 5 minutes.
- Add the bell pepper, zucchini, corn, and tomatoes, and continue to cook until tender. Feel free to toss in any other veggie you have around and would like to use up! Season to taste with salt and pepper, and more seasoning blend. Sprinkle with parsley.
- To poach the eggs, bring 1-2 inches of water to a simmer in a large saucepan. Add the vinegar. Crack 1 egg into a small bowl and then slowly pour it into the pot of simmering water. Repeat with any remaining eggs, one at a time. Cook at a low simmer until cooked to desired doneness, about 5 minutes.
- Serve the hash warm with eggs, avocado, and sriracha.
*VEGAN OPTION: Omit the eggs and replace the protein with a cup of cannellini beans stirred in with the veggies.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 190 Total Fat: 9g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 48mg Sodium: 769mg Carbohydrates: 25g Fiber: 5g Sugar: 8g Protein: 6g