Tator Tot Inspired Healthy Crunchies

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If you want a healthier alternative to tator tots, these are it!

I saw these ages ago on Chocolate Covered Katie and it LOOKED SO GOOD I had to try it, and when I did, I used the wrong ingredients and it turned out erm, quite disastrous. I still remember, that was the afternoon I had decided to visit LA, and I was way too excited I barley could think about making these.

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Well, I decided to try again since I just got the golden flaxseeds, and they turned out so good this time. I did change a fair amount of the recipe, particular the volume of each one and cooking method. I just find it more successful baking it than frying it in a saucepan.

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It’s funny but when you mash up beans, quinoa and other things, it does kind of taste like potatoes!

I love these with some kind of sauce made out of tomatoes, especially homemade ketchup!

Tator_Tot_Inspired_Healthy_Crunchies_Recipe_004 Tator Tot Inspired Healthy Crunchies

Quinoa
1/2 cup quinoa
1 cup water or vegetable broth

Fried
1/2 cup diced yellow onion
1 clove garlic
1 teaspoon extra light olive oil
A sprinkle of Himalayan/sea salt
A sprinkle of ground pepper
1 cup cooked cannellini beans

Other Ingredients
1 tablespoons extra light olive oil
2 teaspoons miso paste
1 tablespoons potato starch
2 tablespoons golden flaxseed meal
1 tablespoons brown rice flour
1 teaspoon sesame oil
1 teaspoon onion powder
1 teaspoon garlic powder

Combine the quinoa and water/vegetable broth in a small saucepan and bring it to a boil, which takes from 3-5 minutes. Turn the heat to medium low (3) and simmer for about 15-18 minutes until the water is gone and quinoa is light and fluffy.

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Meanwhile finely dice up about 1/2 cup of yellow onion (just under half of a medium onion). Peel the garlic and mince it.

In a frying pan, add a teaspoon of extra light olive oil and add the onion and garlic. turn the heat to medium high (5-6) and cook for about 8 minutes, continuously stirring so the bottom doesn’t burn. (Be sure the quinoa is nearly finished cooking at this stage.

Add 1 cup of cooked quinoa (you may have a tiny bit of leftovers), a sprinkle of salt and pepper, and stir and cook for another 2 minutes.

Drain 1 cup of cooked cannellini beans and rinse with water, then add it to the frying pan and stir and cook for another 3-5 minutes. Turn the heat off and transfer the onions, garlic, quinoa and white beans into a food processor (or blender, but be careful, don’t puree it!)

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Pulse until the bits and pieces are roughly chopped.

Spoon everything in the blender onto a large bowl and add the extra light olive oil, miso paste, potato starch, golden flaxseed meal, brown rice flour, sesame oil, onion powder and garlic powder. I would recommend that you use your hands to knead it until everything is very even, because the miso paste can be stubborn and if it doesn’t spread, you will get parts extremely salty while others being bland.

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Preheat oven to 350°F (176°C).

Once the mixture is even, shape them into small logs or rectangular pieces like tator tots.

Spray a 9×13 inch oven tray with non-stick cooking oil and place the tator tots on the tray, giving plenty of space between. Give the top with a generous spray of cooking oil.

Bake for about 7-8 minutes, then flip them over to a side that has not browned yet, bake for 5 minutes, flip them again to the side that has yet browned, bake for 5 more minutes, and flip to the final side that needs browning. Bake for a final 5-7 minutes.

Total baking time should be about 25-28 minutes (not counting the time when you’re flipping them over).

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Tator Tot Inspired Healthy Crunchies
Serves: 2
 

Ingredients
Quinoa
  • ½ cup quinoa
  • 1 cup water or vegetable broth
Fried
  • ½ cup diced yellow onion
  • 1 clove garlic
  • 1 teaspoon extra light olive oil
  • A sprinkle of Himalayan/sea salt
  • A sprinkle of ground pepper
  • 1 cup cooked cannellini beans
Other Ingredients
  • 1 tablespoons extra light olive oil
  • 2 teaspoons miso paste
  • 1 tablespoons potato starch
  • 2 tablespoons golden flaxseed meal
  • 1 tablespoons brown rice flour
  • 1 teaspoon sesame oil
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder

Instructions
  1. Combine the quinoa and water/vegetable broth in a small saucepan and bring it to a boil, which takes from 3-5 minutes. Turn the heat to medium low (3) and simmer for about 15-18 minutes until the water is gone and quinoa is light and fluffy.
  2. Meanwhile finely dice up about ½ cup of yellow onion (just under half of a medium onion). Peel the garlic and mince it.
  3. In a frying pan, add a teaspoon of extra light olive oil and add the onion and garlic. turn the heat to medium high (5-6) and cook for about 8 minutes, continuously stirring so the bottom doesn’t burn. (Be sure the quinoa is nearly finished cooking at this stage.
  4. Add 1 cup of cooked quinoa (you may have a tiny bit of leftovers), a sprinkle of salt and pepper, and stir and cook for another 2 minutes.
  5. Drain 1 cup of cooked cannellini beans and rinse with water, then add it to the frying pan and stir and cook for another 3-5 minutes. Turn the heat off and transfer the onions, garlic, quinoa and white beans into a food processor (or blender, but be careful, don’t puree it!)
  6. Pulse until the bits and pieces are roughly chopped.
  7. Spoon everything in the blender onto a large bowl and add the extra light olive oil, miso paste, potato starch, golden flaxseed meal, brown rice flour, sesame oil, onion powder and garlic powder. I would recommend that you use your hands to knead it until everything is very even, because the miso paste can be stubborn and if it doesn’t spread, you will get parts extremely salty while others being bland.
  8. Preheat oven to 350°F (176°C).
  9. Once the mixture is even, shape them into small logs or rectangular pieces like tator tots.
  10. Spray a 9×13 inch oven tray with non-stick cooking oil and place the tator tots on the tray, giving plenty of space between. Give the top with a generous spray of cooking oil.
  11. Bake for about 7-8 minutes, then flip them over to a side that has not browned yet, bake for 5 minutes, flip them again to the side that has yet browned, bake for 5 more minutes, and flip to the final side that needs browning. Bake for a final 5-7 minutes.
  12. Total baking time should be about 25-28 minutes (not counting the time when you’re flipping them over).

 

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