5 Delicious Vegan Recipes Using Potatoes For Your Kids

5 Delicious Vegan Recipes Using Potatoes For Your Kids

Potatoes are widely appealing. They are inexpensive, available all year round, and accessible in almost every grocery store.

Some of my all-time favourite potato recipes can be found on this list of 5 delicious vegan recipes using potatoes because they 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 varying in colour, size, and nutrient content, potatoes originated in the South American Andes and are now grown in 160 countries worldwide.

Nevertheless, wide varieties share a similar structure. They have 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

Potatoes are a mainstay in cuisines worldwide and 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 ease insomnia.

1. Help To Gain Weight

According to a European Journal of Clinical Nutrition study, potatoes are predominantly carbohydrates, contain protein, and have minimal fat content.

When combined with cheese, butter, or cream, they may form an excellent diet for people who desire to gain weight.

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 explain why sumo wrestlers and many other athletes who 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 contain most carbohydrates.

This feature may make them a healthy diet for infants or those who cannot digest hard food but require energy.

But remember that consuming excessive amounts of them daily could lead to acidity over time.

3. High In Fibre

Potatoes may have a sizable amount of fibre or roughage. This could increase gastric juice secretion and stimulate peristaltic action, facilitating digestion and warding off problems like constipation.

Due to its high fibre 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, zinc, and vitamins C and B-complex may benefit the skin. In addition, pulp made from crushed raw potatoes may be effective in using face and skin packs.

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.

Mashed potatoes and water from their washing may be highly effective for softening rough skin, especially around the elbows.

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 caused by 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 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 treat high blood pressure caused by various 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. Potatoes can satisfy nearly all of the aforementioned needs.

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 contain specific compounds called carotenoids, vitamins (B-complex and C), minerals, and roughage (lutein and zeaxanthin). Carotenoids may benefit the health of the heart and other internal organs.

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 are simple to digest and contain minor roughage. But because they contain so much starch, overeating can make you sick.

11. Support Gut Health

In addition to being a healthy source of fibre, 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.

Studies have shown that eating foods high in resistant starch has various 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

Ingredients

• Yellow or red waxy potatoes: 1 pound
• Vegan butter (melted) or olive oil: 2 tablespoons
• Kosher salt: ½ teaspoon or to taste
• Black pepper: ¼ teaspoon or to taste

Method

1. Set the oven's temperature to 425°F (220°C).
2. The potatoes should be cut into wedges. The ingredients should be combined in a bowl and coated completely. If you're using olive oil, add a little more salt.
3. Use parchment paper to cover a baking sheet. Put a single layer of wedges on the sheet.
4. Bake the potatoes for 20 minutes. After removing the baking sheet from the oven, flip the potatoes over.
5. Bake for 15 minutes, turning the baking sheet over halfway through, until crisp and golden. Enjoy right away!

2. Creamy Vegan Potato Soup

This delicious vegan potato soup is the stuff of dreams! 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

Ingredients

• Shallots: 2 large, minced
• Garlic: 4 cloves, minced
• Russet potatoes: ¼ pounds, peeled and finely diced
• Refined coconut oil: 4 tablespoons
• All-purpose flour: 6 tablespoons
• Vegetable broth: 2 cups
• Plain oat milk: 4 cups, divided
• Kosher salt: 1¼ teaspoons or to taste
• Old Bay seasoning: 2 teaspoons

Method

1. Mince the shallots and garlic. Peel the potatoes and finely dice them.
2. Coconut oil should be heated over medium heat in a big pot. Shallots and garlic should be added and cooked for 2 minutes.
3. The vegetables should be coated with flour after being shaken with it. As they begin to brown, cook for 2 to 3 minutes.
4. Gradually add the vegetable broth, stirring after each addition to make it mainly smooth. Potatoes, kosher salt, and Old Bay are added after everything has been combined.
5. Bring to a simmer and cook for 20 to 25 minutes on low heat (ensuring the heat is just at a simmer and does not boil). Stir frequently and scrape the bottom to ensure nothing sticks.
6. 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.
7. Remove the heat. Mash the potatoes using a potato masher to create a creamy but chunky texture. Stir the mashed potatoes in.
8. Serve the dish topped with your preferred garnishes; we used vegan yogurt that we bought, green onions, chives, orange bell pepper, and thinly sliced coconut bacon.
9. 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

This classic version of vegan potato salad is the most incredible. 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, soaked
• Yukon gold potatoes: ½ pounds, quartered (with peel on)
• White vinegar: 3 tablespoons
• Kosher salt: 1 teaspoon, divided
• Celery stalks: 3 large, halved lengthwise, then cut into thin slices
• Green onions: 5, thinly sliced
• Minced dill pickles: ½ cup
• Yellow mustard: 1 tablespoon
• Freshly ground black pepper to taste

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

Method

1. 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.
2. 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.)
3. Cut the potatoes into quarters (skin on) and put them in a big pot filled with cold water. Bring to a boil. After 10 to 15 minutes of boiling, insert a fork to test if the potatoes are soft.
4. Drain and wash the potatoes in cold water. Allow the potatoes to cool slightly before cutting them into bite-sized pieces and using your fingers to remove the skins.
5. Add the white wine vinegar and ½ teaspoon kosher salt to the potatoes in a bowl. Combine and let stand until ready to assemble.
6. Cut the celery stalks in half lengthwise, then thinly slice them. Thinly slice the green onions should be thinly sliced. Mince the dill pickles. To make the cashew cream, strain the cashews after soaking them for at least 30 minutes (or longer if time permits).
7. 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.
8. Blend high for a while until the mixture is creamy and smooth.
9. In a bowl with the potatoes, combine the cashew mayonnaise, celery, green onions, pickles, 1 tablespoon of yellow mustard, ½ teaspoon of kosher salt, and freshly ground pepper. 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

Ingredients

• Russet potatoes: 4 pounds, rinsed and dried
• 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

Method

1. 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.
2. You're allowed to peel them beforehand, but I prefer to leave the peels on for nutrition and time-saving purposes. Using a mandolin or food processor attachment will save time.
3. 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.
4. The roux should be incorporated with vegetable broth and vegan milk. Stir in the nutritional yeast, garlic, onion, and salt for 5 to 8 minutes until the sauce thickens.
5. Pour half of the sauce over the potatoes, spreading it evenly and letting it seep through the gaps.
6. Next, layer half of the potatoes in the casserole dish. Place the remaining potatoes on top, then equally top with the remaining sauce.
7. Bake for 25 minutes while covered with tin foil.
8. 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

Ingredients

• Potatoes: 1 kg
• Bell pepper: 1, sliced
• Fresh corn: 1 cup
• Zucchini: 1, sliced
• Eggplant: 1, cubed

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

Method

1. Preheat the oven to 390°F (200°C) before using it. Peel the potatoes and cook them for 10 to 15 minutes. You want them to be soft enough to touch. Slice them after draining and letting them cool. Wash and slice the vegetables.
2. 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 some salt and pepper.
3. Prepare the sauce in the interim. 2 teaspoon tahini is heated with coconut milk in a saucepan.
4. Slowly bring to a boil. Mix the potato starch with water, then carefully whisk it into the simmering sauce.
5. Now that the sauce is setting add vegetable broth to achieve the desired consistency if it becomes too stiff.
6. Place bread crumbs and macadamias in a food processor and process until a crumble forms. This will make the Crunchy Macadamia Topping.
7. Put the potato casserole together. Half the vegetables should be added first, then half the potatoes.
8. Repeat after adding roughly half of the sauce. Lastly, sprinkle the Crunchy Macadamia mix on top. Bake for an additional 15-20 minutes to brown the top.

Conclusion

Potatoes can be essential to a vegan diet for culinary and nutritional reasons. Thanks to the potatoes' versatility, vegans can develop many recipe ideas using the delicious meal types and consistency that potatoes can produce.

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 5 Delicious Vegan Recipes Using Potatoes For Your Kids. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

>>>Please click here to read my 10 Easy Steps To Grow Potatoes In A Container<<<

 

>>>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<<<

 

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