Hearty Vegetable Hash

Vegan Mofo theme: Healthy Vegan Brunch (and Breakfast) from A to Z

I just returned from giving a lecture entitled "Intro to a Whole Foods, Plant Based Diet" at Viva La Vegan Grocery store in Rancho Cucamonga, a city about an hour outside of LA at the foothills of Mount Baldy (San Gabriel Mountains). I had such a blast and it was an honor to present to all the attendees, especially those who were there because they were looking to make changes in their diet to improve their health. It was so inspiring to meet people who are taking those first steps towards putting their health in their own hands, instead of relying solely on doctors and dependency on medication.

One of the topics presented was the concept of "Eat the Rainbow". This is encouragement to get as many colors on to your plate as possible for the best nutritional benefits. Today's post is a perfect example of doing just that. Not only does this Hearty Vegetable Hash incorporate a rainbow of veggies, it could also be called "Clean out the Fridge Hash" as you can really make it with just about any mix of veggies you have on hand.

I'm including two variations of herbs and spices to show just how versatile cooking really can be. For example, with the exact same main ingredients, you can make a Mediterranean inspired dish, and a Latin American inspired dish, just by changing the seasonings. So, this means that when it comes to making a hash, the possibilities truly are endless. In short, all "hash" means is to chop, cut or dice into small pieces. 



Here is the recipe as I prepared it, but again, feel free to swap out any veggies you like. The key is to cook the harder, longer cooking vegetables first, then add the softer ones towards the end.

Hearty Vegetable Hash

Ingredients
1 small red onion
1 medium red bell pepper
2 cloves garlic
1 medium yam or sweet potato
1 medium parsnip
2 small yellow squash
2 large shiitake mushrooms
1 small bunch bok choy, leaves and stems separated
1 1/2 Tablespoons nutritional yeast

Spice option Mediterranean: 1 tsp each dried thyme, basil, oregano, rosemary
Spice option Latin American: 1/2 tsp cumin, 1 tsp coriander, 1/4 tsp chipotle powder, 3/4 tsp oregano

Directions
1. In a large skillet, heat about 1 teaspoon oil, or 2 Tablespoons water or broth. Add onions and heat slowly until they begin to sizzle, about 5 minutes. Add the red bell pepper, leek and garlic and cook another 3 minutes, until they start to sizzle. 

2. Add sweet potatoes and cook, covered over moderate heat until the potatoes are barely cooked, 5 minutes. Add the parsnips, cover again and cook an additional 5 minutes. 

3. When parsnips and sweet potatoes are done to the point where you can easily pierce them with a fork, but still a bit firm, add mushrooms, squash, bok choy stems and seasonings. Cook, uncovered for another 3 minutes, until softened, but still tender crisp. 

4. Add bok choy leaves and cook until just wilted, about one minute. Remove from heat and sprinkle with nutritional yeast. Serve with a side of toast, berries, and/ or vegan sausage or bacon, or just enjoy a big plate on its own. 

Makes about 4 hearty portions (maybe more or less depending on the size and variety of your vegetables).