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.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEvening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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.
Look for: 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.
Look for: 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.
Look for: 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.
Look for: bright green and wilted
Tap card to mark done - 05
Uncover
Uncover, toss everything together to combine the flavors, and serve hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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