As many of you know, Mexican food is one of my all-time favorites! In fact, I’m all about Taco Tuesday and anything to do with tacos. But, I also like variety in my taco experiments, so this week I made potato tacos for dinner. Instead of cooking my corn tortillas in a pan, or warming them in the oven, I made crispy potato tacos in a pan kind of like a quesadilla. Of course, my potato tacos are oil-free and full of yummy potato goodness.
First, let’s discuss potatoes. I’ve never met a potato I didn’t like. When I was younger, french fries were my favorite food until I grew up and learned about fat, cholesterol, and cooking without oil. Then, I discovered the beauty of a convection oven, an air-fryer, and ways to enjoy my french fries and other potatoes without the oil.
Potatoes, although given a bad reputation by carbohydrate haters, are actually a wonder food. According to Healthline, “cooked potatoes with skin are a good source of many vitamins and minerals, such as potassium and vitamin C.
Aside from being high in water content when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat.
NUTRITIONAL VALUE OF POTATOES
The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are (1Trusted Source):
- Calories: 87
- Water: 77%
- Protein: 1.9 grams
- Carbs: 20.1 grams
- Sugar: 0.9 grams
- Fiber: 1.8 grams
- Fat: 0.1 grams
- Potassium. The predominant mineral in potatoes, potassium is concentrated in the skin and may benefit heart health (16, 17Trusted Source).
- Vitamin C. The main vitamin found in potatoes, vitamin C is significantly reduced with cooking — but leaving the skin on appears to reduce this loss (16).
- Folate. Concentrated in the peel, folate is mostly found in potatoes with colored flesh (18Trusted Source).
- Vitamin B6. A class of B vitamins involved in red blood cell formation, B6 is found in most foods.
WHAT KIND OF POTATOES SHOULD BE USED FOR POTATO TACOS?
Although any potatoes can be used for potato tacos, I chose gold potatoes because of their buttery taste. Since all potatoes are different sizes, you just have to be sure to choose any potatoes you like and make sure to cut them the same size prior to boiling them.
For instance, I used 12 gold potatoes, cut into quarters. If you choose different types of potatoes, use this as reference:
- Baking potatoes (2 large = 12 gold potatoes)
- Red potatoes (12=12 gold potatoes)
- Baby white potatoes (18=1 gold potatoes)
First, I cut the gold potatoes in equal sizes, so they cook equally. Also, I leave the skins on to maximize the nutritional value of the potatoes.
Once boiled and drained, simply smash the potatoes with a fork or a hand potato masher. Do not, mash potatoes with an electric mixer, even though that may sound easier. Instead, you want a somewhat thicker texture with some chunks.
OTHER INGREDIENTS IN POTATO TACOS
- Red onion
- Taco Seasoning
- Lime Juice (fresh is best)
- Corn Tortillas (oil-free or flour tortillas of choice)
- Pinto Beans
- Salsa of Choice
In order to get the pinto beans the texture of refried beans, I blend 1/2 cup salsa with my pinto beans in a high-speed blender.
HOW TO ASSEMBLE THE POTATO TACOS
When assembling each taco, I lay a corn tortilla on a flat surface. On one side I place the pinto bean mixture, and on the other side, I put some of the potato mixtures, with additional salsa in between, Next, I fold each taco over, so I can cook them in a non-stick pan until crispy.
After all the tacos are assembled, its time to cook them. Because the kids came over for dinner, I used two non-stick skillets at the same time to make sure all 8 tacos were ready at the same time. The trick to making the tacos crispy is to cook them low and slow. Similar to a pancake, only flip them once.
As a result, the thick potato filling is piping hot inside the crunchy shell. If you use flour tortillas, however, they cook more quickly, so be sure to have the temperature very low in that case.
For example, I served my potato tacos with avocado and cilantro with a side of black beans and rice and salsa. Another option is adding Vegan Sour Cream, Pico de Gallo Recipe, Fruit Salsa Recipe, or Tomatillo Salsa.
IF YOU ARE A TACO TUESDAY FAN, ENJOY THESE OIL-FREE VEGAN TACO RECIPES
- Walnut Meat Tacos
- Tofu Tacos
- Vegan Lentil Tacos
- Tempeh Tacos
- Vegan Breakfast Tacos
- Sweet Potato Tacos
- Mushroom Chorizo Tacos
- Roasted Cauliflower Tacos with Avocado-Cilantro Cream
- Roasted Vegetable Tacos