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!
Wow! Tater Tots with white beans!!!
I guess I eat a lot of fruits, and vegetables (besides celery), and peanut butter!!!:)
Mmm! This is a must-try for me, since I absolutely despise potatoes, but I really like the idea of a tater-tot with qunoi and flax. Plus this sounds like a really nutritious side to a meal. 🙂
I love seeing a tot recipe that doesn’t include buckets of oil! Thanks Katie!
Woohoo – can’t wait to try this soon. I have never had tater tots before.. must be an american food. Love the stats on them though. Looks like an awesome recipe book too!
xo Emily @ Hungry Delights
I’m a reglar eater of kale, spinach, blueberries, etc. They are staples in my diet!
I might have to try and trick my family with these, we haven’t eaten tater tots in years because we used to go nuts on them, before we had kids. I think most people that start giving up the junk foods naturally start introducing super foods into their regular diet. I know we did and the good thing is the kids are so used to eating them they don’t think twice or complain. Definitely bookmarking this one. Thanks Katie.
YUM-
That cookbook sounds like it has some amazing things in it. I think I need to get one!
Thanks for the tip!
Oh my god! THIS RECIPE IS FREAKING INSANE. I just made a batch this morning (c’mon Katie… 5 servings? Really? I think I downed half the pan in one serving and I never felt sooooo good doing so!) and they’re delicious! Mine got a little bit more burnt than yours due to using oil spray instead, but still turned out excellent!
Idea on what to pair them with — I made them for breakfast, and topped them with a poached egg and copious amounts of ketchup 🙂 Do you know how long they last in the fridge? If I freeze them, do they remain the same consistency after defrosting?
Haha yeah, the 5 servings was the cookbook serving size.
Mine lasted… um one day in the fridge ;).
Haven’t tried freezing.
I saw several request for subs for brown rice flour. If you do not have it, you could take some brown rice and grind it (its the same). If you happen to have brown rice.
But is there a subs for the miso, we cannot eat soy. What would be a good sub. since I do not know really what miso tastes llike.
I was never a huge fan of tater tots but these sound good going to try it.
Maybe extra salt? I really don’t know :-?.
if you’re going for umami, i bet coconut aminos would do the trick. (at least i hope so, because that’s what i plan to try when i test out this recipe later this week!)
I use this brand, which I either got at a Co-op or Whole Foods. They have non soy kinds.
I have the chick pea miso. https://www.great-eastern-sun.com/shop/miso-master-
I love this recipe.