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:
- 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.
- 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.
- Folate. Concentrated in the peel, folate is mostly found in potatoes with colored flesh.
- 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 a 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
- Jalapeno
- Taco Seasoning
- Cilantro
- 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
Potato Tacos
Crispy potato tacos are full of a savory potato mixture, pinto bean puree, and salsa, cooked inside corn tortillas, topped with fresh avocado and cilantro. Crispy on the outside, soft and delicate on the inside.
Ingredients
- 12 gold potatoes, skin on, cut into equal sized quarters
- 1/2 red onion, diced
- 2 jalapeños, seeds and deveined, and diced
- 2 cloves garlic, minced
- 1/2 cup cilantro, chopped
- 1/4 cup lime juice
- 2 Tablespoons taco seasoning
Additional Ingredients
- 8 corn tortillas (I used oil-free or flour tortillas)
- 1 avocado, sliced thin
- 1/4 cup cilantro for garnish
- 1 cup fresh salsa
Pinto Bean Puree
- 1 15 ounce can pinto beans, drained
- 1/2 cup salsa
Instructions
- In a medium-sized pot, combine quartered potato and 1 teaspoon salt and cover potatoes with water.
- Boil uncovered for 15-20 minutes until the potatoes are tender and can be pierced with a fork
- While the potatoes cook, saute the garlic and onions in a saute pan until the onions are translucent
- Add the cilantro, jalapenos, and lime juice. Cook for a few minutes until jalapenos and cooked
- Drain the potatoes in a colander and transfer to a bowl
- Using a fork or a hand potato masher, mash the potatoes leaving them somewhat chunky
- Add the sauteed onions, jalapenos, and cilantro, and Taco Seasoning
- Stir until combined
- In a high-speed blender combine the pinto beans and salsa
- Blend on high until smooth
- Lay each corn tortilla on a flat surface.
- Then, spread half the tortilla with pinto beans and the other half with the potato mixture.
- Add a little extra salsa in the center for added flavor
- Fold each tortilla over; the beans and potato mixture glue the tortilla together
- Fold all 8 before cooking ina non-stick pan
- Place folded potato tacos in a non-stick skillet (you DO NOT NEED OIL); they will get crispy without oil
- Cook each side for 10 minutes on LOW heat; be sure to check to make sure the tortilla is brown and crispy on the underside before flipping.
- Cook the other side for 10 minutes
- Serve with fresh avocado slices, cilantro, and a side of salsa.
- I also made black beans and rice for a side dish.
Notes
If using flour tortillas, the cooking time is cut in half. Also, be sure the potato mixture is hot before cooking the pan.
Make sure potato mixture and beans are the base on the corn tortilla. The salsa goes last or it will make the tortillas break before cooking.
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Nutrition Information
Yield
4 servingsServing Size
1Amount Per Serving Calories 314Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 364mgCarbohydrates 165gFiber 26gSugar 14gProtein 24g
Nutrition facts may not be 100% accurate.
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Shanna
This sounds fantastic. Do you have any idea of what the 12 gold potatoes would weigh? Mine are all different sizes.
Kathy Carmichael
Hi Shanna, I used about 1 pound of gold potatoes which made 8 tacos. Make sure you cut them into equal sizes before you boil them so they cook evenly. I hope you enjoy the tacos!