Savory Tempeh & Sweet Potato Hash
A hearty, plant-based hash featuring crumbled tempeh and tender sweet potatoes. Perfectly seasoned and balanced to keep you fueled and steady.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthNight sweats
Connect the whole evening
Record evening timing, temperature, alcohol, stress and sleep together. Persistent disruption is worth discussing with a clinician.
Track: night sweats + wake-ups
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Before you start
Your 25-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet
Time saver
This is a brilliant recipe for batch prepping. Double or triple the ingredients, store in an airtight container for up to 4 days, and reheat for a 2-minute lunch.
Do these three things first
- 1Prep medium sweet potato (diced), small yellow onion (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 5 steps complete
Next: Place the diced sweet potato in a…
- 01
Place the diced sweet potato in a…
Place the diced sweet potato in a microwave-safe bowl with a splash of water. Microwave for 2 to 3 minutes until slightly softened but not fully cooked.
Tap card to mark done - 02
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat. Add the diced onion and crumbled tempeh. Cook for about 5 minutes, stirring frequently, until the tempeh begins to brown.
Tap card to mark done - 03
Stir the softened sweet potato into the…
Stir the softened sweet potato into the skillet. Season generously with smoked paprika, sea salt, and black pepper. Cook for another 5 to 7 minutes until the sweet potato is golden and fork-tender.
Tap card to mark done - 04
Top the hash with the chopped kale…
Top the hash with the chopped kale and add 2 tablespoons of water to the pan. Cover the skillet immediately to let the kale steam for 2 minutes, or until bright green and wilted.
Tap card to mark done - 05
Uncover
Uncover, toss everything together to combine the flavors, and serve hot.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
If you find tempeh has a…
If you find tempeh has a slightly bitter taste, you can steam the block for 10 minutes before crumbling it to mellow the flavor.
This is a brilliant recipe for…
This is a brilliant recipe for batch prepping. Double or triple the ingredients, store in an airtight container for up to 4 days, and reheat for a 2-minute lunch.
A quick squeeze of fresh lemon…
A quick squeeze of fresh lemon juice over the finished hash brightens up the earthy flavors of the kale and tempeh beautifully.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.