vegetarian “trash” hash

Posted by on Jan 25, 2016 in tasteovers by jackie | 0 comments

vegetarian “trash” hash

Okay, so maybe there’s a better name for this recipe. But you get the point, right?

Way, way, way, WAY too much food gets wasted in America! But there’s no need to waste food when you can savor it! My philosophy: Use veggie scraps and “make a hash, not more trash!” It’s a wonderful and environmentally-conscious way to enjoy vegetables in the morning (or anytime). Perfect for a Meatless Monday!

Here I simply included leftover veggies that I had on hand from recipe testing, which was about one-half cup each of chopped red onion, green bell pepper (I used the ribs and seeds, too), zucchini, and cherry tomatoes. This recipe also offers a delicious opportunity to play with all parts of vegetables, including the portions that you might not normally use, like carrot tops, broccoli stalks, celery leaves, and chard ribs or stems. If anything you plan to use needs a little more cooking time (if it’s extra firm), you can chop it extra finely or coarsely grate it and add into the pan with the potatoes, rather than after the potatoes are heated through. Of course, if you have any truly inedible vegetable trimmings, compost them!

This recipe can be so much fun since it kicks your culinary creative juices into high gear. I can’t wait to hear about and see your results!

Calories saved: 101

Why it’s better for you? Any veggie is better for you if it doesn’t wind up in the trash or down the garbage disposal!

vegetarian “trash” hash

Yield: 4 servings

Serving Size: 1 cup

vegetarian “trash” hash

Ingredients

  • 4 medium red potatoes, unpeeled (21 ounces)
  • 2 1/2 tablespoons olive oil, divided
  • 1 teaspoon sea salt, divided
  • 2 cups packed leftover fresh non-starchy vegetable scraps
  • 2 large garlic cloves, minced
  • 1 teaspoon minced fresh rosemary
  • 1/4 teaspoon ground cayenne pepper, or to taste
  • 1 1/2 teaspoons raw apple cider vinegar

Instructions

  1. Place the potatoes in a medium saucepan. Cover with cold water. Bring to a boil over high heat. Reduce heat to medium and cook until just fork-tender, about 15 minutes. Drain, then chill overnight. (Do this in advance.)
  2. Dice the chilled potatoes into 1/2-inch cubes. Do not peel. (Makes about 3 1/2 cups.)
  3. Heat 2 tablespoons of the oil in a large (PFOA-free) nonstick skillet over medium. Add the potatoes and 1/4 teaspoon of the salt and cook while stirring occasionally until heated through, about 5 minutes. Add the remaining 1/2 tablespoon oil, leftover vegetables, garlic, rosemary, cayenne, and remaining 3/4 teaspoon salt, increase heat to medium-high, and cook while stirring occasionally until all vegetables are cooked through and potatoes are golden, about 10 minutes. (Hint: If vegetables stick to the skillet, it’s okay to drizzle in a little more olive oil.) Stir in the vinegar.
  4. Serve as a side dish. Pair with a protein-rich entrée, like scrambled organic tofu or sunny-side-up eggs.

Notes

Per serving: 230 calories, 9g total fat, 1.5 g saturated fat, 0g trans fat, 0mg cholesterol, 600mg sodium, 34g total carbohydrate, 4g dietary fiber, 4g sugars, 4g protein

http://jackienewgent.com/2016/01/hash/

The “Before” Version

Compare to Potato and Autumn Vegetable Hash

http://www.bonappetit.com/recipe/potato-and-autumn-vegetable-hash

Per serving: 331 calories, 19.8g total fat, 5.5g saturated fat, 0g trans fat, 15mg cholesterol, 36.6g total carbohydrate, 5.6g dietary fiber, 8.9g sugars, 3.7g protein

 

Tasteover Tips

  • It’s okay to play with your veggies. Actually, I advise you to!
  • Use every edible part of your vegetables when possible. Not only is it better for the environment, it can be extra nutritious while providing some unique culinary characteristics to cuisine.
  • Always keep taste in mind. When starting with virtually zero calories by using fresh ingredients, do be sure to shake a little salt onto your dish to bring out full flavors.
  • A splash of vinegar is often the best way to get flavor balance in a dish, especially if you’re using any veggie trimmings that have some bitter notes.

"Make a hash, not more trash!"

“Make a hash, not more trash!”

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