Healthy Potato, Spinach, & Pumpkin Seed Hash

Healthy Potato, Spinach, & Pumpkin Seed Hash
Staff Writer
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
680
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.
 

Nutritional Facts

Total Fat
21g
30%
Sugar
3g
3%
Saturated Fat
4g
17%
Cholesterol
1mg
0%
Carbohydrate, by difference
108g
83%
Protein
19g
41%
Vitamin A, RAE
5µg
1%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
35mg
47%
Vitamin K (phylloquinone)
7µg
8%
Calcium, Ca
59mg
6%
Choline, total
107mg
25%
Copper, Cu
1mg
0%
Fiber, total dietary
16g
64%
Folate, total
145µg
36%
Iron, Fe
6mg
33%
Magnesium, Mg
186mg
58%
Manganese, Mn
1mg
56%
Niacin
16mg
100%
Pantothenic acid
4mg
80%
Phosphorus, P
556mg
79%
Riboflavin
1mg
91%
Selenium, Se
6µg
11%
Sodium, Na
1857mg
100%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
1µg
7%
Water
370g
14%
Zinc, Zn
5mg
63%

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.