As many of you know, Mexican food is one of my all-time favorites! I'm all about Taco Tuesday and anything to do with tacos. But, I also like variety in my taco experiments, so I made potato tacos for dinner this week. 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 fat.
Although given a lousy reputation by carbohydrate haters, potatoes are 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 reduces 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 have to select any potatoes you like and make sure to cut them the same size before 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 into equal sizes to cook them equally. Also, I leave the skins on to maximize the nutritional value of the potatoes.
Once boiled and drained, smash the potatoes with a fork or a hand potato masher. Even though that may sound easier, do not mash potatoes with an electric mixer. 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
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
I lay a corn tortilla on a flat surface when assembling each Taco. Then, 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 corn tortilla over and cook them in a non-stick pan until crispy.
After all the tacos are assembled, it's time to cook them. Because the kids came over for dinner, I used two non-stick skillets simultaneously 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. However, if you use flour tortillas, they cook more quickly, so be sure to have the temperature very low in that case.
Air fryer option
Another way to enjoy even more crispy tacos is to use an air fryer!
- Assemble the tacos and fold them over in half
- Air fry on 400°F for 6-7 minutes, flipping once, or until the tortilla is crispy and the filling is hot.
- Repeat as needed.
- The tortillas will continue to crisp up as they cool. Let rest on a rack while you are prepping your remaining tacos.
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.
Are potato tacos at Taco Bell vegan?
- Yes. As per Taco Bell's website, the Spicy Potato Soft Taco is certified vegan by the American Vegetarian Association.
Can vegans eat taco shells?
Yes, of course. There are plenty of vegan-friendly taco shells available in the market. However, you may also make your vegan taco shells for your peace of mind.
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
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! 🙂