Kale and Potato Hash
Kale and Potato Hash is a hearty, savory skillet dish where diced potatoes are pan-fried until crispy and then combined with sautéed kale, often with onions and garlic. It's a versatile comfort food that can be enjoyed as a standalone meal or a side, and it has roots in various cuisines, particularly in American home cooking and European traditions.
🍽️ Nutrition at a glance
This dish is generally balanced, with carbohydrates from potatoes, some protein, and healthy fats if cooked with oil. It's a good source of fiber, vitamins A, C, and K from the kale, and provides a moderate calorie count, typically around 250-350 calories per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 5 g |
| Carbs | 32 g |
| Fat | 9 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 380 mg |
| Potassium | 620 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 45 mg |
| Vitamin K | 350 mcg |
| Folate | 45 mcg DFE |
| Iron | 2.5 mg |
| Magnesium | 40 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, hash is a classic way to use up leftovers, making it a frugal and creative dish. Nutritionally, the combination of kale and potatoes is unique for pairing a nutrient-dense leafy green with a starchy vegetable, creating a satisfying and vitamin-rich meal.
