Meatless Monday - Delicious Vegetarian Hash

This recipe is a real all-rounder. It’s meatless, nutritious, doesn’t cost much and it’s a great way to use up leftovers. It is also really delicious comfort food that doesn’t take long to prepare.

Nutritionally eggs are no longer considered to be the “bad guys” anymore, and it is pretty much universally acknowledged that there is no need to limit the number of eggs you eat as long as they are part of a healthy diet that is low in saturated fat - unless you have health conditions that have caused your doctor to recommend otherwise. The nutrition in eggs - they are high in protein, vitamins and minerals, but low in calories and saturated fat - pretty much outweighs their cholesterol content. 

You can use just about any veggies you have in your fridge or garden for this. You do need some form of potatoes to give the dish body. If you don’t have any leftover new potatoes it is well worth cooking fresh ones for this dish, or you could slice leftover baked potatoes in nice chunks as long as they are still pretty firm. 

The quantities are pretty flexible; the ones I have listed would feed two adults generously and it is easy to adjust the recipe to feed more. Feel free to use frozen vegetables if you have not got any fresh, but try to thaw them a little first to keep the cooking time short.

1 to 2 eggs per person ( I always use two!)

about 1 tablespoon mild olive oil

1 large onion, finely chopped

½ cup peppers, finely chopped (I like to use red and/or yellow ones)

1½ to 2 cups leftover new potatoes, sliced in half (or threes if they are big ones)

1 cup green vegetables in bite size pieces (whatever you have to hand - green beans, zucchini, peas) OR 1 cup frozen peas, corn or mixed vegetables in small pieces, slightly thawed

salt and pepper to taste, or a bit of chilli powder if you like things spicy

In a large frying pan, heat the oil over medium heat. Sauté the onion gently for a few minutes until it is beginning to soften and go slightly golden. Add the chopped peppers and sauté for a bit longer.

Turn up the heat a bit and stir in the potatoes. You can add a bit more oil here if necessary.

Cook, stirring occasionally, until the potatoes begin to brown. Add the green veggies (or frozen veggies) at this point and continue to stir fry. Add the seasonings.

Meanwhile, in another pan, fry the eggs.

Serve the fried eggs over the potato and vegetable mixture.