Sweet Potato Hash, Peanut Chicken Salad & Carrot White Bean Soup
A full day of eating with a protein and fibre focus: a warm hash with poached eggs, a shredded chicken salad with peanut dressing, and a creamy carrot and white bean soup.
Prep Directions
Sequenced so the Instant Pot, oven, and stovetop overlap.
Cook the chicken
Season the chicken thighs with salt and pepper. Pour about 1 cup of water per portion into the bottom of the Instant Pot (at least 1 cup), set the chicken on top, and cook on high pressure until cooked through. Shred with two forks and keep the cooking liquid, which becomes the stock for the soup. You can also season and roast the thighs in the oven until done, and use store bought stock for the soup.
About 30 min, mostly hands offPrep all your veggies
Preheat oven to 375F. One cutting board session: cube the sweet potatoes, chop the kale, dice the red onion and the apple, chop the green cabbage, shred the carrots for the salad, slice the red pepper, and cube the mango. For the soup, peel and chop the carrots, dice the onion and celery, and mince the garlic.
20 minRoast the sweet potatoes
Toss the sweet potatoes with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper. Spread on a sheet pan and roast at 375F, using two pans if needed.
25 to 30 min, hands offMake the hash
Brown the turkey sausage in a large skillet, breaking it into pieces. Add the red onion and sweat it until soft. Add the kale and apple near the end so they soften, seasoning to taste. Combine with the roasted sweet potatoes.
15 minPoach the eggs
Poach the eggs, then move them straight into a bowl of ice water to stop the cooking. Pat them dry to remove excess water. Work in batches for larger amounts. Divide the hash into containers and add the eggs.
10 minMake the peanut dressing and pack the salad
Blend the peanut butter, tamari, honey, lime juice, garlic, ginger, and water until smooth and store in a jar. Divide the green cabbage, shredded carrots, red pepper, mango, and shredded chicken into containers. Keep the dressing and pumpkin seeds separate.
10 minMake the soup
Heat the olive oil in a pot over medium heat and cook the onion and celery for 7 to 10 minutes, then add the garlic for 2 to 3 more minutes. Add the carrots, chicken stock, white beans, turmeric, salt, and pepper. Cook for about 7 minutes, or until the carrots are soft. Blend smooth with an immersion blender, then stir in the tahini and lemon juice. Taste and season again.
30 minPortion everything
Divide the soup into containers. Keep the hemp hearts, pumpkin seeds, and dressing aside to add fresh. When eating: reheat the hash and warm the poached egg in hot water for 2 minutes. Top the hash with hemp hearts. Toss the salad with the peanut dressing and sprinkle with pumpkin seeds. Reheat the soup and top with hemp hearts.
Shopping List
Consolidated across all three recipes and scaled to your selected number of days.
Daily Nutrient Snapshot
What one day of this plan provides, with a lens on protein, fibre, and key fertility nutrients.