This recipe is unbelievable.
I’m serious. It’s one of those recipes where you read the ingredients, roll your eyes, and say, “There is absolutely no way this recipe will turn out.”
Then you try it anyway, because curiosity gets the better of you.
Such was the case when I came across a recipe for no-potato tater tots in the book Superfood Kitchen. Logical reasoning told me it just wasn’t possible that the ingredients listed on the page could yield something even remotely similar to a tater tot…
Logical reasoning was wrong.
Crispy on the outside, soft on the inside…
And difficult to stop eating!
These “superfood” taters are high in protein, EFAs, and fiber. And in this recipe, no deep-fryer is necessary to achieve that perfect crispy-soft texture.
Healthy Tater Tots
(Reprinted with permission)
- 3/4 cup cooked white beans (such as Great Northern)
- 2 tbsp flaxseeds (golden for most-authentic appearance)
- 2 tbsp ground flaxmeal
- 1 cup cooked quinoa (K note: I cooked my quinoa with 1/8 tsp salt)
- 1 tbsp white miso
- 2 tbsp brown rice flour
- 1/4 cup finely-diced onion
- oil or oil spray for the pan
Using a fork, mash the white beans in a large bowl. (If using unsalted beans, you can add a little extra miso or salt to compensate.) Mix in the remaining ingredients, except for oil. A handful of dough at a time, form 1 inch thick long logs on a chopping board. Carefully cut logs into ½ thick slices to make the tots. Warm a skillet over low heat, and pour in a little olive oil (a tablespoon or two) to coat the pan. (K note: I did these in two batches and used about 1 tbsp olive oil per batch. I did also fry a few separately in oil spray to make sure it would work, as I knew people would ask about that option!) Place tots inside the pan, and cook for several minutes until browned. Use a spatula to flip tots over to brown other side evenly. Serve homemade tater tots immediately with ketchup if desired, or freeze for later use. Serves 3-5.
Click to: View Tater Tots Nutrition Facts
Although I’ve never been completely sold on the extent of superfoods’ health benefits, I found myself bookmarking page after page of Superfood Kitchen by Julie Morris simply because the recipes sound delicious. Quinoa Spaghetti with Cashew Cream Sauce and Chard? Hearty Kale and Black Eyed Pea Stew? Superfood Sangria? Yes please! Along with the recipes, Ms. Morris has included a catalogue of superfood ingredients, detailing the benefits of and uses for each. It’s inspired me to expand my own culinary horizons, and I recommend this book for anyone looking to break out of a cooking rut and experience a whole array of new flavors.
Do you include any superfoods in your diet?
I don’t go out of my way to eat something just because it’s a superfood, but my diet is accidentally filled with superfoods: blueberries, almonds, sweet potatoes, spinach, coconut, chocolate… chocolate, chocolate, chocolate. Chocolate. And no, it is not a typo that I have chocolate listed five times.
Link of the Day:
……………… Black Bean Brownies
Beans are a superfood too. Bring on the brownies!
the super foods i eat
strawberries
beans
nuts
blueberries
kale
olive oil
quinoa
oats
Hey katie,
i am from germany and i really do not know what is flaxmeal and miso?? Please help me ouut i really want to try your receipt !
Flaxmeal comes from the flax seed. When ground it creates a meal. I’m pretty sure Amazon sells it, but I don’t know where else you would get it. Miso is a fermented soy product, if I’m not mistaken. You could probably get that on Amazon as well. Hope that helps! 🙂
oh tank you very much for your help! So nice of you =)
Hallo Jessy, weißes Miso bekommst Du entweder im Reformhaus, Naturkosthaus oder bei amazon- da hab ich meines her.
Flaxmeal mach ich selber, einfach Leinsamen mahlen (ich hab so ne uralte Kaffeemühle, funktioniert prima) und erst nach dem Mahlen abmessen.
LG Sandra
PS: for all who wonder what I wrote, I just told her where to get the above mentioned in German
Danke Sandra !!! Und hast du das Rezept probiert? Wie wars?
Beans are a superfood and chocolate is a bean 😀 I don’t know how chocolate would taste on these, but these are going in my oven ASAP! Thanks Katie!
Chocolate itself is actually a superfood… so yay for us! (and CCK 🙂 )
Wow, I haven’t had tater tots since I was probably six years old, but I remember how awesome they were. White beans are such a genius base for these tots, and all that lovely fiber, and the protein from the quinoa. Add some greens and you have yourself a well rounded meal! Thanks for letting us all know about this great recipe.
These are super creative! And I haven’t had tater tots since I was about 5 years old. These may be too cute to pass up. Definitely different than the potato version!
This post has perfect timing, just had some tater tots last night and wanted to make some at home, these look great! If the tater tots are healthy I won’t feel so bad making some bourbon ketchup to dip them in.
The tater-tots look a-MAZING!!!! I can’t believe they’re made from beans! The super foods I love to eat are blueberries, nuts, salmon, flaxseed, chia seed, olive oil, coconut (all kinds), spinach, avocado, eggs, sweet potatoes, and, of course, chocolate. 😀
Looks delicious! I have to find this cookbook… I already made the smoky black eyed pea and kale stew and it was delicious. Can’t wait to try this out. 🙂
‘beans’ was the most surprising ingredient to me!
I try to eat superfoods every day…right now my favorites are berries, avocado, spinach, almonds, pomegranates, and eggs (some count eggs as a superfood anyway) 🙂
Hi Katie,
If you have time, I’d like to request a healthy pudding recipe. 🙂
I know you have tofu chocolate mousse and something with agar, but I would prefer something that could be made quickly without blending. The recipe that my family usually makes uses cornstarch and a microwave – it’s good (we normally eat it warm, yum) but *super* sugary.
Anything would be much a appreciated; thank you! 🙂
I have a chocolate pudding recipe. Need to take photos so I can post it :).
Yaay
Thank you! 😀
i am not even in the same ballpark as CCK so i would encourage you to wait for her (sure to be awesome) recipe, but i make a chocolate pudding with coconut milk, cocoa powder, a small amount of sweetener, and chia seeds. mix, let chill, and voila ‘pudding’. 🙂