Servings: 8 Prep: 10 mins Cook: 20 mins Total: 30 mins
For the longest time, I was afraid of carrots. I’d read that while fairly low in carbs, the carbs that DID exist would blast my blood sugars with near the same rate as pure glucose! As a result, I (and many others) avoid carrots within a low-carb lifestyle.
A few months ago, I read an article stating something to the effect of, “The GI Carrot Myth“. The general idea being that the test that resulted in cooked carrots having a Glycemic Index of 90+ was just wrong! Cooked carrots are actually closer to 30 or 40 (lower than a sweet potato), which … while this isn’t NEW information, it’s somehow less spectacular than saying that cooked carrots convert to sugar in the blood in a nano-second. The myth has somehow persisted, even in my own mind, until recently.
Around the same time as my discovery of the lower GI of cooked carrots, I also happened upon the Kabocha Squash, another orange fleshed vegetable, with a taste similar to that of a sweet potato. Diced, a cup of this squash is only 6 net carbs per cup. I love a good hash and feel it can form a nice base for many a meal.
Thus is born a carrot-kabocha squash hash!
Nutrition Note: Kabocha info is based off of 4 cups of kabocha cubes, for 1/2 cup per person. Nutrition info is not in USDA database. It is an educated guess, but one which is close and honorably presented.
Two other great hash recipes (and one mediocre one):
Carrot-Squash HashPrint Rate
- 1/4 cup fresh whole butter
- 1 lb carrots peeled and diced
- 1 small (2 to 3 lb.) kabocha squash peeled, seeded and diced (substitution = acorn, buttercup, delicata, pumpkin)
- 1 medium onion diced
- 4 each garlic cloves minced
- 1 tbsp fresh sage chopped
- salt and fresh cracked black pepper to taste
- Pre-heat a large non-stick sauté pan.
- Add your butter, and quickly swirl it around. A little light browning of the butter is ok. Don't burn it, though.
- Before the butter is totally melted, add your cubed carrots and squash. Toss them in the butter, to make sure the cubed are evenly coated. Then, spread them out along the bottom of the pan, so that there is as even a layer as possible. Season with salt and pepper.
- Turn the heat down to a medium-low. About every 2 to 3 minutes, toss the veggies around, so that a different group of mini-cubes will get exposure to the bottom of the pan. We're trying to brown up many of the cubes, for color, texture and flavor. Be careful not to burn them. They have a tendency to want to burn quickly. Watch it, closely.
- Continue cooking until they are almost completely cooked through (will take about 15-20 minutes, with occasional tossing). Once they are nicely browned, add your onions and garlic with a bit more salt and pepper. Cook for a further 5 minutes, until the onions and garlic are cooked and translucent.
- Taste some of the cubes and adjust the salt and pepper (this can handle a good amount of salt). When you're satisfied with the taste, toss some fresh herbs (sage is tasty!) into the mix and serve immediately.
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* Learn More: More about this recipe and nutrition …
4 thoughts on “Carrot-Squash Hash”
This looks so good – I’m making it tommorrow. Can’t wait!
Thanks for showing measurements in grams – very helpful to an european ^_^
Have a nice day 🙂
Sure thing, Sheila! I’m actually getting better at it and have pretty much memorized all the conversions, at this point. I’m glad it’s working for you! 🙂
I love this recipe. It’s filling, has a great flavor profile, and is a fantastic change from the usual “sides”! Prepping that big ol’ squash can take some time (I try to do it the night before). I also think the next time I cook it I’ll start the squash a bit ahead of the carrots. By the time the squash was the desired consistency, the carrots were a bit soggy. But overall, fantastic!
Thank you for the kind words! I’ve been making this a lot, lately, actually. However, I turn it into a full meal. It’s pretty common for me to make a huge smoked pork butt, break it into big chunks and chill them. I usually vacuum pack the chunks, then do different things with them, later. With THIS recipe, I’ve been swapping out the sage with thyme, then tossing nice cubes of the smoked pork butt, at the end, just enough to warm it up and soften the meat. Then, I slather some sugar-free BBQ sauce over it. AMAZING!
Vegetables can vary. The carrots I’ve been buying need TONS of time to soften. I personally start with the carrots when I do this, but I’m using the big fibrous horse carrots.
In all cases, even if the textures are a bit off, the tastes are fantastic. Thank you for weighing in! 😀