This Vegetable Hash with Poached Eggs is a healthy, low-carb, and gluten-free dish perfect for a wholesome meal. With colorful vegetables such as zucchini, bell peppers, and asparagus, this dish is packed with flavor. Topped with delicate poached eggs, the runny yolk creates a delicious sauce that perfectly complements the sautéed veggies. This meal is ideal for a satisfying and nutritious breakfast or dinner.

Full Recipe:

Ingredients

Vegetable Hash

• 1/2 yellow onion, diced
• 1 red bell pepper, diced
• 1 large carrot, diced
• 1 zucchini, diced
• 1 summer squash, diced
• 1/2 pound asparagus, cut into 2-inch pieces, woody ends discarded
• 1/2 cup frozen corn
• 3/4 teaspoon kosher salt
• 1 teaspoon Italian seasoning
• 1/4 teaspoon black pepper

Poached Eggs

• 4 eggs
• 2 teaspoons white vinegar
• 1 teaspoon kosher salt

Directions

1. In a large skillet, heat 1 tablespoon of oil over medium-high heat. Sauté the onion, bell pepper, and carrot for about 3 minutes.
2. Add the asparagus, zucchini, summer squash, corn, salt, black pepper, and Italian seasoning. Cook the vegetables for another 4 minutes until just tender. Set aside and keep warm.
3. In a large pot, add water to a depth of about 2-3 inches. Bring to a simmer over medium heat, then add the vinegar and salt.
4. Crack the eggs into separate small dishes. Using a slotted spoon, create a whirlpool in the simmering water, then gently pour 2 eggs into the water. Let them cook for 2-3 minutes, depending on your desired softness.
5. Remove the eggs with the slotted spoon, letting them drain on a paper towel. Repeat the process with the remaining 2 eggs.
6. Sprinkle the poached eggs with salt and pepper, then place them on top of the vegetable hash. Serve immediately.

Nutrients

• Calories: 264 kcal
• Carbohydrates: 31g
• Protein: 19g
• Fat: 10g
• Saturated Fat: 3g
• Cholesterol: 327mg
• Sodium: 2199mg
• Fiber: 9g
• Sugar: 12g

The Health Benefits of Vegetables in Vegetable Hash

One of the standout features of this dish is the combination of nutrient-rich vegetables. Vegetables are an essential part of a healthy diet, and this vegetable hash brings a vibrant assortment of them to the plate. Zucchini, bell peppers, carrots, summer squash, and asparagus are packed with essential nutrients like vitamins A, C, and K, as well as folate, potassium, and magnesium. These vitamins and minerals play a key role in supporting a healthy immune system, promoting good vision, and maintaining strong bones and muscles.

Zucchini, for instance, is a fantastic source of vitamin C, which acts as a powerful antioxidant in the body, helping to protect cells from damage and supporting skin health. Bell peppers, especially red ones, are loaded with vitamin A and C, both of which are crucial for immune health and collagen production. Asparagus is a great source of folate, a vitamin that supports cell growth and helps in the prevention of neural tube defects during pregnancy.

Adding fiber to the mix, these vegetables provide a feeling of fullness and help to maintain healthy digestion. Fiber is also essential for stabilizing blood sugar levels and supporting heart health, making this vegetable hash an ideal meal for those looking to manage their weight or keep their blood sugar in check.

The Role of Poached Eggs in the Dish

While the vegetables are the star of this dish, the poached eggs play an important supporting role, adding richness and protein to the meal. Eggs are a complete source of protein, meaning they contain all nine essential amino acids needed by the body for various functions such as muscle repair, enzyme production, and immune system function. With each poached egg contributing around 6 grams of protein, they add a satisfying and filling element to the dish, ensuring that you stay full for longer.

Additionally, eggs are an excellent source of vitamins and minerals. They are rich in vitamin B12, which is crucial for nerve function and the production of red blood cells, as well as choline, which supports brain health and liver function. Eggs also contain a variety of antioxidants, such as lutein and zeaxanthin, which help protect against eye damage from UV rays and reduce the risk of age-related macular degeneration.

The soft, runny yolk of the poached eggs creates a velvety sauce when it mixes with the vegetables, adding both flavor and texture to the dish. This is what makes poached eggs an ideal topping for vegetable hash, as the richness of the yolk complements the freshness of the sautéed veggies and enhances the overall taste of the dish.

Why This Dish is Perfect for Low-Carb and Gluten-Free Diets

Vegetable Hash with Poached Eggs is an excellent choice for individuals following low-carb or gluten-free diets. Unlike many traditional breakfast options that are laden with refined carbs, this dish focuses on whole vegetables, which are naturally low in carbohydrates and high in fiber. The fiber content in the vegetables helps slow down the absorption of carbohydrates, leading to more stable blood sugar levels and preventing the energy crashes often associated with high-carb meals.

Additionally, this dish is entirely gluten-free, making it a suitable option for those with celiac disease or gluten sensitivity. Many breakfast dishes, especially those that feature bread or grains, contain gluten, but Vegetable Hash with Poached Eggs relies solely on vegetables and eggs, ensuring that everyone can enjoy it, regardless of dietary restrictions.

The combination of healthy fats, fiber, and protein makes this dish not only low in carbs but also balanced, providing a steady source of energy throughout the day. This meal supports weight management and muscle maintenance while promoting healthy digestion and a strong immune system.

The Versatility of Vegetable Hash with Poached Eggs

One of the key benefits of this recipe is its versatility. While the combination of zucchini, bell peppers, carrots, summer squash, and asparagus provides a wonderful base for the dish, you can easily customize it by adding or substituting other vegetables. For example, you can incorporate mushrooms, spinach, kale, or sweet potatoes for added nutrients and variety. Adding in vegetables like kale or spinach will boost the iron content, while mushrooms provide additional antioxidants and a meaty texture.

The beauty of this dish lies in its adaptability. You can experiment with different herbs and seasonings to enhance the flavor to your liking. For instance, adding a sprinkle of paprika or a dash of cumin can provide a smoky or spicy twist to the dish. You can also add your choice of protein, such as crumbled turkey sausage or tofu, to make it heartier if desired.

This vegetable hash also works well as a base for different variations of poached eggs. While traditional poached eggs work wonderfully with this dish, you could also use scrambled eggs or even a fried egg, depending on your preference. The possibilities are endless, allowing you to make this meal your own.

Meal Prep and Storage Tips

Vegetable Hash with Poached Eggs is not only a great dish for a quick meal but also a perfect candidate for meal prep. While poached eggs are best enjoyed fresh, the vegetable hash can be made ahead of time and stored in the refrigerator for up to 3-4 days. To store, simply place the cooked vegetable hash in an airtight container and refrigerate. When ready to enjoy, reheat the hash in a skillet or microwave and top with freshly poached eggs.

For those looking to prepare a larger batch, this dish also freezes well. Simply cook the vegetable hash, let it cool, and store it in a freezer-safe container. When you’re ready to eat, thaw it in the refrigerator overnight and reheat it in the morning before adding the poached eggs.

Conclusion: A Healthy and Delicious Meal

In conclusion, Vegetable Hash with Poached Eggs is a delicious, nutritious, and versatile dish that can be enjoyed for breakfast, lunch, or dinner. Packed with vibrant vegetables, lean protein from the eggs, and healthy fats, this meal is both satisfying and nourishing. Whether you follow a low-carb, gluten-free, or simply a health-conscious diet, this dish is sure to be a hit.

With its colorful ingredients, rich flavors, and variety of health benefits, this vegetable hash is more than just a meal—it’s a celebration of fresh, wholesome ingredients that can be tailored to suit your tastes and dietary needs. Give this dish a try and enjoy the combination of tender vegetables and poached eggs in every bite. It’s the perfect way to fuel your day and indulge in a healthy, balanced meal.