FoodRef · Recipe
Vegan Sweet Potato Tot Skillet
1 approve · 5 caution · 5 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (5)
- Carnivore1.0
- Paleo2.5
- Keto1.8
- Low-FODMAP2.2
- Whole301.8
Caution (5)
- DASH6.8
- Mediterranean6.2
- Zone5.0
- Anti-Inflammatory6.8
- GLP-16.0
Approve (1)
- Vegan9.6
Ingredients
- 2 tbsp olive oil
- 1 onion diced
- 3 cloves garlic
- 3 bell peppers diced (any color, or a mix)
- 1 to 2 jalapenos diced (to taste)
- 1 ripe plantain cubed (or other veggie, see notes)
- 1 tbsp ground cumin
- 1 tbsp chili powder (taco seasoning works too)
- 2 tbsp tapioca starch (see notes)
- 2 tsp mustard powder (see notes)
- 2 tbsp nutritional yeast (optional)
- 1/2 tsp salt
- 1/4 tsp smoked paprika
- 3/4 cup plain, unsweetened non-dairy milk
- 1 tbsp lime juice
- 1 tbsp tabasco sauce (or other vinegar-based hot sauce)
- 1 cup cooked corn (frozen is fine)
- 1 and 3/4 cups cooked black beans (1 14-oz. can)
- 20 oz. sweet potato tater tots
Instructions
- Preheat the oven to 375 degrees Fahrenheit.
- Heat the olive over medium high heat in a large cast iron skillet (9 to 11 inch). Add the onion, garlic, bell peppers, and jalapeno; saute until soft, about 5-7 minutes. Add the plantains and cook for another 2 minutes.
- Whisk together the cumin, chili powder, tapioca starch, mustard powder, salt, and nutritional yeast if using. Add these dry ingredients to the skillet and stir to combine. Cook for another 1-2 minutes, or until fragrant and starting to dry out. Add the non-dairy milk, lime juice, and tabasco sauce, and stir. Continue to cook while stirring constantly, until the mixture thickens and gets a little stretchy.
- Stir in the corn and black beans, and taste for seasoning, adding more salt and lime juice if desired. Place the frozen sweet potato tater tots in a layer on the top of the skillet. Place the skillet in the oven and bake for about 30 minutes, or until the sweet potato tots are crispy and cooked through.
- Let stand for a few minutes before serving, with toppings if desired: guacamole, salsa, red onion, jalapeno slices, cilantro, etc.
Diet-by-diet
Rich in vegetables, beans, and plant-based ingredients with minimal added salt, though sweet potato tots and tabasco add some sodium.
Uses olive oil, vegetables, beans, and lime, but processed tater tots and lack of fish, whole grains, or olives limit alignment.
Fully plant-based with non-dairy milk, beans, vegetables, and nutritional yeast — excellent vegan fit.
Entirely plant-based with no animal products, completely opposed to carnivore principles.
Contains legumes (black beans), corn, tapioca starch, and processed tater tots — multiple non-paleo ingredients.
Very high in carbs from plantain, corn, black beans, and sweet potato tots — incompatible with keto.
Contains onion, garlic, black beans, and plantain which are all high-FODMAP triggers.
Includes legumes, corn, tapioca starch, non-dairy milk, and processed tater tots — multiple Whole30 violations.
Decent balance of carbs (beans, corn, sweet potato) with some protein from beans, but skewed carb-heavy.
Lots of vegetables, beans, olive oil, and spices like cumin and paprika help, though processed tots and tabasco slightly detract.
Good fiber from beans, vegetables, and plantain promotes satiety, but processed tater tots and overall carb load lower the score.