Best, cheapest, healthiest, easiest refried beans ever! ...coming soon!
AND did you ever think that tater tots could be a well-balanced, delicious, and fun MEAL?!
Note: potatoes aren't unhealthy, but quinoa and beans are MUCH more NUTRITIONALLY dense!
Chocolate Covered Katie introduced these tots which she found in an awesome cookbook by Julie Morris:
This is what I did:
- Started cooking 1/2 c quinoa (in 1 1/2 c water, 2:1 ratio) to get 2 cups cooked (1c dry quinoa = 4 c cooked!)
- Drained, rinsed and mashed a can of white beans (you could reserve some juice in case dough needs moisture)
- Diced one small onion (about 1/2 c)
- Added 1/4 c each: sesame seeds, ground flaxseed, and brown rice OR whole wheat flour
- 1 Tbsp soy sauce (or you could use 1-2 Tbsp miso)
- Combine quinoa, beans, onion, dry ingredients, and soy sauce.
- Form into balls, rolls (then sliced for tots!), or patties.
- You can brown on a pan on the stove or bake in the oven (baking doesn't look as much like usual tater tots).
- Top with mustard for another health boost!
The way I describe above is a double batch of the original, with a few other slight changes.
You can freeze some for later (though when I make them, I can hardly get them off the pan before they are gobbled up by all!).
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| Note: this pan is gone now. I didn't use it much because of the dangers of Teflon. I got a new pan I'll be sharing soon! |
HERE is Julie's book:
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| Click on book to see in Amazon! COMMENTS: would you rather see dried beans SIMPLIFIED, or Creamy Avocado Pasta next? |
