5 Delicious Vegan Recipes Using Potatoes For Your Kids
The appeal of potatoes is widespread. They are inexpensive, available all year round, and accessible in almost every grocery store. Some of my all-time favorite potato recipes can be found on this list of 7 incredible vegan recipes using potatoes because potatoes can be prepared in many different ways.
What Are Potatoes?
The edible plant tuber known as the potato is consumed worldwide.
They are a member of the nightshade family of plants and are known by their scientific name, Solanum tuberosum.
With 1,500 to 2,000 varieties that vary in colour, size, and nutrient content, potatoes, which have their origins in the South American Andes, are now grown in 160 countries worldwide.
Nevertheless, wide varieties share a similar structure: a thin, nutrient-rich skin covering starchy flesh. Potatoes can be used in various dishes and are versatile enough to be boiled, steamed, fried, baked, or roasted.
Health Benefits Of Potatoes
A mainstay in cuisines worldwide, potatoes are one of the most popular and significant food sources on the planet. They may also have a variety of health benefits. They may enhance digestion, lower cholesterol, promote heart health, and shield against polyps, among other health advantages. They might boost the immune system, lessen aging symptoms, safeguard skin, improve circulation, lower blood pressure, keep fluid balance, and lessen insomnia.
1. Help To Gain Weight
According to a study published in the European Journal of Clinical Nutrition, potatoes may be predominantly composed of carbs, contain protein, and have minimal fat content. They may form an excellent diet for persons who desire to gain weight when combined with foods like cheese, butter, or cream.
Vitamin C and the B-complex may be present in the vitamin content, which may also aid in the efficient absorption of carbs. That could be one of the explanations for why sumo wrestlers and many other athletes that require significant energy reserves to perform consume a lot of potatoes.
2. May Aid Digestion
Potatoes are simple to digest and may even aid digestion because they may include a majority of carbs. This feature may be a healthy diet for infants or those who cannot digest hard food but require energy. But keep in mind that consuming an excessive amount of them daily could lead to acidity over time.
3. High In Fiber
Potatoes may have a sizable amount of fiber or roughage. This could increase gastric juice secretion and stimulate peristaltic action, which would facilitate digestion and ward off problems like constipation. Due to its high fiber content, the vegetable may also shield the body from dangerous illnesses like colon cancer. Additionally, fiber has been linked to removing cholesterol from the arteries and blood vessels, potentially enhancing heart health.
4. May Aid With Skin Care
The minerals potassium, magnesium, phosphorus, and zinc, as well as the vitamins C and B-complex, may be beneficial for the skin. In addition, the pulp made from crushed raw potatoes may be effective in the face and skin packs when combined with honey.
Even acne and skin blemishes may benefit from this. Once more, this pulp may offer prompt comfort and hasten to heal when applied topically to burns. For softening rough skin, especially around the elbows, mashed potatoes and even water from their washing may be highly effective.
5. May Help Treat Scurvy
According to a study in the Journal of Agricultural and Food Chemistry, potatoes may contain significant amounts of carotenoid and vitamin C. Scurvy is a disorder brought on by a vitamin C deficiency.
According to a 2012 article in the American Journal of Physical Anthropology, potatoes may have been one of Ireland's primary sources of vitamin C during the Irish potato famine. The researchers discovered that scurvy was a common illness in the area after examining the deaths that occurred during this time.
6. May Reduce Inflammation
According to a study, potatoes may be particularly beneficial in lowering inflammation on both the inside and the outside of the body. They may reduce inflammation in the intestines and digestive system due to their soft texture, ease of digestion, and potential abundance of vitamin C (a powerful antioxidant that heals tissue wear and tears), potassium, and vitamin B6. They can also be an excellent nutritional component for people who suffer from mouth ulcers.
As a result, due to potatoes' anti-inflammatory properties, persons with gout and arthritis may take them. However, because they are frequently consumed with meat and other fatty meals that aggravate gout, this typical vegetable may lead to weight gain, exacerbating these illnesses. Thus, a delicate balance needs to be achieved.
7. May Lower Blood Pressure
Diabetes, stress, being overweight or obese, indigestion, and poor food choices are just a few causes of high blood pressure. Potatoes can be used to treat high blood pressure from a variety of factors, including stress. Additionally, the fiber they provide may aid in decreasing cholesterol. Additionally, because potassium acts as a vasodilator, the potassium in potatoes (46 percent of the daily need per serving) may reduce blood pressure.
8. Improve Brain Health
The amount of glucose, oxygen supply, different vitamin B complexes, hormones, amino acids, and fatty acids like omega-3 may play a significant role in how well the brain functions. Nearly all of the aforementioned needs can be satisfied by potatoes.
They might include a lot of carbohydrates, which might help those without type 2 diabetes mellitus maintain a healthy blood glucose level. This keeps your cognitive activity and performance high and may stop the brain from allowing exhaustion to set in.
9. Prevent Heart Diseases
Potatoes may also include specific compounds called carotenoids, vitamins (B-complex and C), minerals, and roughage (lutein and zeaxanthin). The health of the heart and other internal organs may benefit from carotenoids.
Again, you must be careful about how often you utilize potatoes for this health advantage because they may increase blood glucose levels, and excessive consumption may lead to obesity, which puts pressure on your heart. For someone with diabetes or obesity, this is not advised.
10. May Help Treat Diarrhea
Potatoes may be a great addition to an energy-rich diet for those with diarrhea because they may be simple to digest and contain just minor roughage. But because it contains so much starch, overeating can make you sick.
11. Support Gut Health
In addition to being a healthy source of fiber, potatoes also include some starch that is very good for our gut flora. This is because it is a “resistant starch,” which means that although it is resistant to digestion, our gut bacteria can break it down and use the resulting fuel to function and grow.
Potatoes become more challenging to digest when cooked and cooled because the starch granules stick together. According to studies, eating foods high in resistant starch has a variety of positive effects on our health, including improved digestion, a lower risk of developing various chronic conditions, and a lower risk of colon cancer.
Vegan Recipes Using Potatoes
1. Baked Potato Wedges
Are you looking for traditional baked potato wedges that are perfectly salted and crispy on the outside but soft on the inside? We have the recipe you're looking for.
Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4
- Yellow or red waxy potatoes: 1 pound
- Salted Butter, melted or olive oil: 2 tablespoons
- Kosher salt: ½ teaspoon
- Black pepper: ¼ teaspoon
- Set the oven's temperature to 425°F (220°C).
- Potatoes should be cut into wedges. All ingredients should be combined in a bowl and coated completely. Add a little more salt if you're using olive oil.
- Use parchment paper to cover a baking sheet. Put a single layer of wedges on the sheet.
- For 20 minutes, bake the potatoes. Flip the potatoes over after removing the baking sheet from the oven.
- Bake for 15 minutes, turning the baking sheet over halfway through, until crisp and golden. Enjoy right away!
2. Creamy Vegan Potato Soup
The stuff of dreams, this delicious vegan potato soup! You wouldn't know it was plant-based because it's cozy and rustic.
Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4
- Shallots: 2 large
- Garlic cloves: 4
- Russet potatoes: ¼ pounds
- Refined coconut oil: 4 tablespoons
- All-purpose flour: 6 tablespoons
- Vegetable broth: 2 cups
- Plain oat milk: 4 cups, divided
- Kosher salt: 1¼ teaspoons
- Old Bay seasoning: 2 teaspoons
- Shallots are minced. Garlic is minced. Potatoes should be peeled and diced finely. The coconut oil should be heated over medium heat in a big pot. Shallots and garlic should be added and cooked for 2 minutes.
- Vegetables should be coated after being shaken with flour. As it begins to brown, cook for 2 to 3 minutes. Add the vegetable broth gradually, stirring after each addition to make it mainly smooth. Potatoes, kosher salt, and Old Bay are added after everything has been combined.
- Bring to a simmer and cook for 20 to 25 minutes on low heat (ensure the heat is just at a simmer and does not boil). To make sure nothing sticks, stir frequently and scrape the bottom.
- Keep stirring or skin will develop on the top of the soup, which will become very creamy. The dish is finished when the potatoes crumble when you mash one against the pot's side with a spoon.
- Get rid of the heat. Smash the potatoes using a potato masher to create a creamy but chunky texture. The mashed potatoes are mixed in by stirring.
- Serve the dish topped with your preferred garnishes; we used vegan yogurt that we bought, green onions, chives, orange bell pepper, and coconut bacon that had been thinly sliced. Reheat leftovers on the stovetop with a splash of milk and store them in the refrigerator for up to 5 days.
3. Best Vegan Potato Salad
The most incredible vegan potato salad is this classic version. This dish is popular because it combines celery, green onions, and dill pickles with creamy and sour flavours.
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 8
Ingredients For The Potato Salad
- Cashew Cream: 1 cup
- Yukon gold potatoes: ½ pounds
- White vinegar: 3 tablespoons
- Kosher salt: 1 teaspoon, divided
- Celery stalks: 3 large
- Green onions: 5
- Minced dill pickles: ½ cup
- Yellow mustard: 1 tablespoon
- Fresh ground black pepper
Ingredients For The Cashew Cream
- Raw cashews: 1 cup
- Water: ¼ cup
- Extra-virgin olive oil: ¼ cup
- Yellow mustard: 1½ tablespoons
- White wine vinegar: 2 tablespoons
- Maple syrup: 1 teaspoon
- Garlic powder: ¼ teaspoon
- Kosher salt: ½ teaspoon
- Put the cashews in a bowl and add water to cover them. If using a high-speed blender, soak them for at least 30 minutes; if using a conventional blender, soak them for about an hour.
- If you plan, the cashews can be soaked the night before the salad is prepared. (You may also prepare the cashew mayo ahead of time.) The potatoes are boiled: Keeping the skins on, cut the potatoes into quarters.
- Put them in a big pot that has cold water in it. When a fork is inserted, it should be soft after 10 to 15 minutes of boiling. The potatoes should be drained and washed in cold water. Allow the potatoes to cool slightly before cutting them into bite-sized pieces and using your fingers to remove the skins.
- Add the white wine vinegar and ½ teaspoon kosher salt to the potatoes in a bowl. Until assembly is ready, combine and let stand.
- The celery stalks should be thinly sliced after being cut in half lengthwise. Green onions should be thinly sliced. the dill pickles into mince. To make the cashew cream, strain the cashews after soaking them for at least 30 minutes (or longer if time permits).
- The cashews, water, olive oil, yellow mustard, white wine vinegar, maple syrup, garlic powder, and kosher salt should all be combined in a blender's bowl.
- Blend high for a while until the mixture is creamy and smooth.
- Combine the cashew mayonnaise, celery, green onions, pickles, 1 tablespoon of yellow mustard, ½ teaspoon of kosher salt, and freshly ground pepper in the bowl with the potatoes. Serve right away.
4. Vegan Scalloped Potatoes
This recipe for Vegan Scalloped Potatoes answers your search for a creamy and satisfying side dish.
Prep time: 15 minutes | Cook time: 50 minutes | Total time: 65 minutes | Servings: 8
- Russet potatoes rinsed and dried: 4 pounds
- Vegan butter: ¼ cup
- Flour: ¼ cup
- Plant-based milk: 2 cups
- Rich vegetable broth: 1 cup
- Nutritional yeast: ⅓ cup
- Garlic powder: 1½ teaspoons
- Onion powder: 1½ teaspoons
- Salt: 1½ teaspoons
- A 9×13-inch casserole dish should be lightly greased and heated to 400°F (200°C) in the oven. Cut the potatoes into ⅛-inch slices. You're allowed to peel them beforehand, but I prefer to leave the peels on for nutrition and time-saving purposes. It will save time if you have a mandolin or food processor attachment.
- Melt the vegan butter in a sizable pot over medium heat. The sauce will thicken and turn into a roux after 3 to 5 minutes of whisking in the flour and stirring.
- Vegetable broth and vegan milk should be incorporated into the roux. For 5 to 8 minutes, until the sauce thickens, stir in the nutritional yeast, garlic, onion, and salt.
- Pour half of the sauce over the potatoes, spreading it evenly and letting it seep through the gaps. Next, layer half of the potatoes in the casserole dish. Place the remaining potatoes on top, then equally top with the remaining sauce. Bake for 25 minutes while covered with tin foil.
- Bake the casserole for 35 more minutes after removing the cover. My kids love it very much.
5. Vegan Potato Casserole
My recipe for Vegan Potato Casserole gives a traditional dish a modern vegan twist. It comes with a tasty, simple-to-make oil-free sauce and is a fresh veggie bake. The Crunch on top, made of macadamia nuts and gluten-free breadcrumbs, is a beautiful highlight of the vegan potato casserole.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 6
- Potatoes: 1 kg
- Bell pepper: 1
- Fresh corn: 1 cup
- Zucchini: 1
- Eggplant: 1
Ingredients For The Sauce
- Tahini: 2 teaspoon
- Coconut milk: 200 ml
- Organic vegetable broth: 1 cup
- Potato starch: 1 teaspoon
- Garlic: 1 clove
Ingredients For The Crunchy Macadamia Topping
- Breadcrumbs: 1 cup
- Macadamias: 100 g
- Preheat the oven to 390°F (200°C) before using it. Peel the potatoes, then cook them for 10 to 15 minutes. You want them to be soft enough to touch. Slice after draining and letting cool. Vegetables should be washed and sliced.
- Distribute the slices on a baking sheet lined with parchment paper. The vegetable should be pre-roasted in the oven for 10 minutes after seasoning with a bit of salt and pepper. Prepare the sauce in the interim. 2 teaspoon tahini is heated with coconut milk in a saucepan.
- Slowly bring to a boil. Make the potato starch with water, then carefully whisk it into the simmering sauce. Now that the sauce should be setting. Vegetable broth can be added to achieve the desired consistency if it becomes too stiff.
- Place bread crumbs and macadamias in a food processor and process until a crumble forms to make the Crunchy Macadamia Topping.
- Put the potato casserole together. Half the vegetables should be added first, then half the potatoes. Repeat after adding roughly half of the sauce. Lastly, sprinkle the Crunchy Macadamia mix on top. To brown the top, bake for an additional 15-20 minutes.
For culinary and nutritional reasons, potatoes can be essential to a vegetarian diet. Vegetarians can come up with many recipe ideas using the delicious meal types and consistency that potatoes can produce, thanks to their versatility.
Would you like to grow potatoes in a small space? If so you might be interested in reading 10 Easy Steps To Grow Potatoes In A Container.
I trust you enjoyed this article about the 5 Delicious Vegan Recipes Using Potatoes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
>>>Want To Learn How To Create Your Own Delicious, Healthy AND 100% Vegan Meals For You And Your Family? Click Here For My #1 Recommendation<<<
Your Opinion Is Important To Me
Ideas? Thoughts? Questions? I would love to hear from you. Would you please leave me your questions, experience, and remarks about this article on the 5 Delicious Vegan Recipes Using Potatoes For Your Kids, in the comments section below? You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.
This post may contain affiliate links. I earn from qualifying purchases as an Amazon Associate and other affiliate programs. Read my full disclosure.