Low Fodmap Vegetarian Potato Kale And Bean Hash Recipes
LOW FODMAP VEGETARIAN POTATO KALE AND BEAN HASH
Provided by Hendra Pradana
Time 30m
Yield 2
Number Of Ingredients 7
Steps:
- Heat garlic oil in a skillet over medium-high heat. Add the diced potatoes and ½ Tbsp salt, toss well to coat.
- Cover the skillet and cook for 7-9 minutes, tossing occasionally to ensure that all sides of the potatoes are browned evenly.
- Add 1/2 can of Garbanzo beans to the skillet with the potatoes, mix well and arrange the beans into a single layer in the pan. Leave to cook for 3-5 minutes, flipping once or twice so that the beans can brown.
- Add 3 cups kale and cook briefly until slightly wilted, about 2 minutes.
- Remove from heat and sprinkle in lemon zest, pepper, ¼ cup Parmesan cheese, salt to taste, and crushed pepper flakes (optional).
Nutrition Facts : ServingSize 2
KALE & POTATO HASH
From Eating Well magazine, this can be served as a side dish with a steak or pork chops or set a poached egg on top for a hearty breakfast or brunch. A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves.When preparing kale for this hash, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Fresh, partially cooked, shredded potatoes for hash browns can be found in the refrigerated produce section and sometimes in the dairy section of most supermarkets. Alternatively, boil potatoes until they can just be pierced with a fork but are not completely tender. Let cool slightly, then shred.
Provided by FLKeysJen
Categories Breakfast
Time 35m
Yield 4 1/2 cup servings, 4 serving(s)
Number Of Ingredients 7
Steps:
- Place kale in a large microwave-safe bowl, cover and microwave until wilted, about 3 minutes. Drain, cool slightly, and finely chop.
- Meanwhile, mix horseradish, shallot, pepper and salt in a large bowl. Add the chopped kale and potatoes; stir to combine.
- Heat oil in a large nonstick skillet over medium heat. Add the kale mixture, spread into an even layer and cook, stirring every 3 to 4 minutes and returning the mixture to an even layer, until the potatoes begin to turn golden brown and crisp, 12 to 15 minutes total.
Nutrition Facts : Calories 220.4, Fat 11.2, SaturatedFat 1.6, Sodium 231.6, Carbohydrate 28, Fiber 4.7, Sugar 1.2, Protein 6.1
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