The sodium is out of control on this recipe and I believe that is due to the tater tots and the enchilada sauce. Casseroles are really perfect for crazy evenings. This dish is perfect for those nights where everyone is running around and will eat at different times. This way, I can use one pot and one bowl instead of 2 pots and one bowl. I did use an Instant pot for this recipe because it calls for sautéing the onions. I would love for them to be baked and have less sodium but then they wouldn’t be tater tots would they? I have been criticized for using these in the past – but I think they can work if you don’t eat them every day. I put cheese in the photo for those of you who would like to add some – but it isn’t necessary. So when you make one and don’t add these things – you need to come up with something that still tastes rich. I have been playing with fresh potatoes in my healthy potato recipe and casseroles in my tomato and bean casserole – trying to get healthy recipes to become staples in people’s home. Feel free to customize your casserole with your favorite toppings.But, if you start adding beans, corn, and salsa to them – you can bring up the nutritional value of the dish. This healthier tater tot casserole is even better with toppings! I added jalapeños, avocado, hot sauce, and green onion to add a little extra flavor.You can easily make this healthy tater tot casserole recipe vegan by using vegan cheese instead of dairy cheese.We don’t want the casserole to be soggy, so draining the liquid off if important. Be sure to drain the beans and tomatoes before adding them to the skillet.(Be sure your baking dish can be broiled if you’re not using a cast iron skillet.) To make the tater tots extra crispy, switch the oven to broil for 1-2 minutes before removing the skillet from the oven.If you don’t have an oven-safe skillet, transfer the vegetable mixture to a baking dish before adding the cheese and tater tots. I recommend using a cast iron skillet so you can take it directly from the stovetop to the oven.Add the beans, tomatoes, and seasonings and continue to cook until the mixture has thickened. How to Make a Vegetarian Tater Tot Casserole Cook the onion and peppers until softened. Tater tots: These potato puffs create the top layer of the casserole and provide a crispy texture.Substitute with other shredded cheese, such as mozzarella, pepper jack, or a vegan cheese alternative. Shredded cheddar cheese: adds richness and flavor to the casserole.Garlic powder: adds flavor and depth to the casserole.Substitute with smoked paprika or chili powder to add heat. Paprika: adds a mild smokiness and color to the casserole.Ground cumin: adds a warm, earthy flavor to the casserole.Diced tomatoes: I used diced tomatoes with green chilies but if you don’t want this to be spicy, you can use regular diced tomatoes or fire-roasted diced tomatoes.Feel free to substitute with black beans or kidney beans. Pinto beans: Beans add protein and fiber to the casserole.You can substitute these with any other bell pepper color. Red and green bell peppers: These provide color, flavor, and texture to the casserole.Feel free to substitute with 3 small shallots. Onion: A little onion adds a savory flavor to the base of the casserole.Olive oil: used to sauté the onion and bell peppers until they are softened.This tater tot casserole is great for breakfast, brunch, or dinner! Ingredients & Substitutions I kept the classic tater tot topping, but I was able to fill this recipe with a lot of vegetables and beans to keep it on the healthier side. While many variations (such as a classic Minnesota Hot Dish) use cream of mushroom soup and lots of cheese, I wanted to keep this version a little lighter. Alex and I were both born and raised in the Midwest, meaning we’ve had our fair share of tater tot casseroles.
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