High Protein Savory Vegetable Hash

Bursting with vibrant colors and packed with plant-based goodness, this High Protein Savory Vegetable Hash is a wholesome, flavor-rich dish that’s perfect for any meal of the day. Featuring protein-packed crumbled tofu, hearty sweet potatoes, and a medley of fresh vegetables like bell peppers, zucchini, and spinach, this one-skillet recipe is seasoned with bold spices like smoked paprika and cumin for an irresistible smoky flair. The addition of chickpeas adds extra fiber and protein, making it a satisfying option for vegetarians and vegans alike. Ready in just 45 minutes, this easy-to-make meal is ideal for meal prep or a quick weeknight dinner. Serve it hot and garnish with fresh parsley to elevate its natural flavors. Whether you’re looking for a healthy breakfast, lunch, or dinner, this high-protein vegetable hash is a delicious and nutrient-packed choice.

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 1 large red bell pepper, diced
• 1 medium zucchini, diced
• 1 medium sweet potato, peeled and diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 cup chickpeas, cooked or canned (rinsed and drained)
• 2 cups baby spinach
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 tbsp fresh parsley, chopped

Directions

Step 1

Press the tofu to remove excess moisture: Wrap the tofu in a clean kitchen towel and place a heavy object on top for at least 10 minutes.

Step 2

While the tofu is pressing, prepare the vegetables: Dice the onion, bell pepper, zucchini, and sweet potato. Mince the garlic.

Step 3

Heat a large skillet over medium heat and add 1 tablespoon of olive oil. Crumble the pressed tofu into the skillet and cook for 5-7 minutes until it starts to brown. Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add the onion and cook for 3 minutes until it becomes translucent.

Step 5

Add the diced sweet potato to the skillet and cook for an additional 5 minutes, stirring occasionally, until it starts to soften.

Step 6

Stir in the red bell pepper, zucchini, and minced garlic. Cook for 4-5 minutes until the vegetables are tender.

Step 7

Add the ground cumin and smoked paprika to the skillet and stir well to coat the vegetables.

Step 8

Return the crumbled tofu to the skillet along with the chickpeas. Cook for another 3 minutes, stirring occasionally.

Step 9

Add the baby spinach and cook for 2 minutes until wilted.

Step 10

Season the hash with salt and black pepper to taste. Stir in the fresh parsley just before serving.

Step 11

Serve hot, garnished with additional fresh parsley if desired. Enjoy your high protein savory vegetable hash!

Nutrition Facts

Serving size	(1334.3g)

Amount per serving	% Daily Value*
Calories	1461.7

Total Fat 67.7g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1708.3mg	0%
Total Carbohydrate 134.3g	0%
Dietary Fiber 39.9g	0%
Total Sugars 34.3g
Protein 91.5g	0%

Vitamin D 0IU	0%
Calcium 3046.6mg	0%
Iron 24.0mg	0%
Potassium 3233.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.3%

Protein: 24.2%

Carbs: 35.5%