- 3
Ingredients
- 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
Preparation
Step 1
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.
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.
Nutrition information based on 1/5 of the entire recipe: Calories 108; Fat 2.6g; Cholesterol 0mg; Sodium 133mg;
Carbs 14.9g; Fiber 4.5g; Sugars 0.7g; Protein 5.5g