Hash is traditionally a dish of meat and chopped potatoes. This spin on it is vegetarian and low-carb, but no less tasty! Cauliflower is substituted for the potatoes and the umami flavor that the meat traditionally provides comes from a dose of parmesan cheese. If you like a bit of spice, a sprinkle of chili powder or chili flakes add a pleasant heat, though if spicy is not your thing, you won’t miss them either!
This is great for an easy, healthy dinner, but works equally well as a healthy breakfast, giving you an alternative to the more usual breakfast foods that are basically dessert in disguise. Up the protein by topping with an egg or two – the runny yolk makes a delicious sauce and you get a delicious, filling dinner that won’t leave you feeling anything but great.
Cauliflower Hash
- 1 small-medium carrot
- 1 stalk celery
- 1 med-large brown/yellow or sweet onion
- 2 cloves of garlic, minced
- 1/2 large head of cauliflower
- 1 large red bell pepper or capsicum
- 1/2 tsp salt
- ground pepper
- 2 tsp each dried thyme and oregano
- Grated parmesan cheese, to serve
- Optional to serve: Chili powder or flakes
Grate or finely dice the carrot, and chop the celery and onion. Spray a large pan with oil (if not using non-stick) and cook carrot, celery, onion, and garlic over medium-high heat, stirring frequently to prevent burning.
While the other vegetables are cooking, break cauliflower into smaller heads and then chop into smallish pieces. Add to pan when vegetable mix is starting to soften, and continue to stir frequently. Deglaze the pan with water as needed (see note).
Chop the bell pepper/capsicum and add to pan when vegetable mix is starting to turn golden brown, and cook for another 3-5 minutes.
Sprinkle over salt, pepper, thyme and oregano, and mix through. Serve sprinkled with grated parmesan and chili, if desired, and an egg or two.
Note: Deglazing is a wonderful way of adding more flavor to a dish without adding any extra ingredients, and also helps keep your food from scorching. Learn how to deglaze a pan here (and you’ll also learn more about why and how it maximizes taste).