Healthy Potato, Spinach, & Pumpkin Seed Hash

Staff Writer
Healthy Potato, Spinach, & Pumpkin Seed Hash
Potato Hash
Jessica Goldman Foung

Potato Hash

Packed full of heart-healthy foods like spinach, pumpkin seeds, and mushrooms, this "hypertension awareness hash" is perfect as part of a balanced and healthful diet. Plus, it’s absolutely delicious!

Check out 8 Foods for Lowering Blood Pressure here. 

2
Servings
788
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3 Cups small new potatoes, cut in half
  • Olive oil
  • 1/4 Teaspoon freshly ground black pepper
  • 1/4 Teaspoon smoked paprika
  • 1/4 Cup unsalted pumpkin seeds
  • 1/4 Teaspoon whole black peppercorns
  • 4 cloves garlic, roughly chopped
  • 3 loosely packed cups spinach
  • One 15-ounce can no-salt-added chickpeas, rinsed
  • 1/4 Teaspoon dried dill
  • 2 Cups mushrooms, like cremini, oyster, or a mixed variety

Directions

Preheat oven to 375 degrees.

 

Place the potatoes on a rimmed baking sheet. Drizzle 2 teaspoons of olive oil over the potatoes, add the pepper and paprika, and give the whole pan a good shake and shimmy until the potatoes are completely covered with oil and spices. Put the potatoes into the oven and cook until brown and soft, about 30-35 minutes.

 

Warm 2 teaspoons of olive oil in a skillet over medium heat. When hot, add the pumpkin seeds and toast for 5-8 minutes. Add the whole black peppercorns and the garlic and cook for another 5 minutes.

 

Place the pumpkin seeds, peppercorns, and garlic into a food processor. Add the spinach and 1 tablespoon of olive oil, and pulse until all the ingredients turn into a creamy pesto. Add a few glugs (an extra tablespoon or so) of olive oil as needed. Set your pesto aside.

 

When the potatoes have finished cooking, place them into a bowl and cover with foil to keep them warm. Then increase the heat of the oven to 425 degrees. Put your garbanzo beans on the baking sheet in a single layer and place them into the oven to roast for 10 minutes. Take the beans out of the oven, add the dried dill, shake the pan, and cook for a final 8-10 minutes.

 

While the beans cook, reheat your skillet, add another teaspoon of olive oil if the pan is dry, and when hot, add your mushrooms so that they lay in a single layer. Let them cook undisturbed until browned, about 5-8 minutes. Then stir and let them cook for another 5-8 minutes.

 

To serve, gently mix the crispy garbanzo beans and the mushrooms with the potatoes. Then, spread the pesto on each plate and layer the potato, mushroom, and crispy garbanzo hash on top. Dig in and enjoy.
 

Healthy Shopping Tip

Choose raw fruits, vegetables, and meats, and unprocessed foods.

Healthy Cooking Tip

Substitute butter for olive oil, and bake, broil, or grill instead of fry.

Nutritional Facts

Total Fat
29g
45%
Sugar
10g
N/A
Saturated Fat
5g
24%
Cholesterol
136mg
45%
Protein
43g
85%
Carbs
94g
31%
Vitamin A
444µg
49%
Vitamin B12
47µg
100%
Vitamin B6
1mg
59%
Vitamin C
61mg
100%
Vitamin D
2IU
1%
Vitamin E
5mg
27%
Vitamin K
236µg
100%
Calcium
292mg
29%
Fiber
19g
78%
Folate (food)
234µg
N/A
Folate equivalent (total)
234µg
58%
Iron
23mg
100%
Magnesium
358mg
90%
Monounsaturated
11g
N/A
Niacin (B3)
6mg
32%
Phosphorus
844mg
100%
Polyunsaturated
8g
N/A
Potassium
1935mg
55%
Riboflavin (B2)
0.6mg
36.4%
Sodium
777mg
32%
Thiamin (B1)
0.7mg
43.6%
Zinc
229mg
100%

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