Sweet Potato, Broccoli & Wild Rice Hash

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Convenience foods save time and add flavor here, using a packaged, pre-cooked wild rice blend. Cut your sweet potato small so it cooks quickly and save even more time by buying pre-chopped broccoli. Add hot sauce and your favorite seasonings. This recipe is a great base to build on and personalize to your tastes.


  • 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 1/2 cups)
  • 1/2 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 (see Tip below)
  • 2 tablespoons chopped flat-leaf parsley
  • 2 tablespoons finely chopped fresh tarragon
  • 4 large eggs (optional)


  1. 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 serve as a side (or cover to keep warm and go to step 2).
  2. 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.


Cultivated wild rice can take up to an hour to cook. To get that delicious earthy flavor fast (plus fiber you wouldn’t get from white rice), opt for a packet of precooked.

Source: eatingwell.com