High Protein Savory Vegetable Hash
Elevate your mealtime with this High Protein Savory Vegetable Hash, a nutrient-packed dish that strikes the perfect balance between flavor and functionality. Featuring protein-rich crumbled tofu and hearty chickpeas accompanied by vibrant vegetables like sweet potatoes, bell peppers, zucchini, and spinach, this recipe is as wholesome as it is satisfying. Seasoned with smoky paprika and earthy cumin, each bite bursts with bold, comforting flavors. Quick and easy to prepare, this hash is ideal for a nutritious breakfast, lunch, or dinner, and it’s perfect for meal prep. Whether you’re fueling up for the day or craving something healthy and savory, this high-protein vegetable hash is sure to become a weekly staple.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 1 large red bell pepper, diced
- 1 medium zucchini, diced
- 1 medium sweet potato, peeled and diced
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 cup chickpeas, cooked or canned (rinsed and drained)
- 2 cups baby spinach
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 tbsp fresh parsley, chopped
Instructions
Press the tofu to remove excess moisture: Wrap the tofu in a clean kitchen towel and place a heavy object on top for at least 10 minutes.
While the tofu is pressing, prepare the vegetables: Dice the onion, bell pepper, zucchini, and sweet potato. Mince the garlic.
Heat a large skillet over medium heat and add 1 tablespoon of olive oil. Crumble the pressed tofu into the skillet and cook for 5-7 minutes until it starts to brown. Remove from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the onion and cook for 3 minutes until it becomes translucent.
Add the diced sweet potato to the skillet and cook for an additional 5 minutes, stirring occasionally, until it starts to soften.
Stir in the red bell pepper, zucchini, and minced garlic. Cook for 4-5 minutes until the vegetables are tender.
Add the ground cumin and smoked paprika to the skillet and stir well to coat the vegetables.
Return the crumbled tofu to the skillet along with the chickpeas. Cook for another 3 minutes, stirring occasionally.
Add the baby spinach and cook for 2 minutes until wilted.
Season the hash with salt and black pepper to taste. Stir in the fresh parsley just before serving.
Serve hot, garnished with additional fresh parsley if desired. Enjoy your high protein savory vegetable hash!
Nutrition Facts
Calories |
1462 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.7 g | 87% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1708 mg | 74% | |
| Total Carbohydrate | 134.3 g | 49% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 34.3 g | ||
| Protein | 91.5 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3047 mg | 234% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 3234 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
