Tater tots are beloved by kids…and many grown-ups, let’s be honest. This version combines yams with beans and uses baking to produce a more nutritious variation that’s more flavorful than the regular potato version.
Tip: Yams and sweet potatoes are not quite the same, but if you can’t find yams, sweet potatoes are a suitable substitute.
Ingredients
- 1½ lbs. yams
- ¾ cups low-sodium canned garbanzo beans, not drained
- 2 Tbsp. vegetable oil
- ½ tsp. salt
- ¼ tsp. white pepper
- ½ tsp. onion powder
- ½ tsp. cinnamon
Directions
- Preheat oven to 400ºF.
- Pierce yams with a fork and roast until tender (45-50 minutes). Let rest until cool enough to handle (10-15 minutes). Cut in half, push flesh from skins, and shred with a fork.
- Purée garbanzo beans in their liquid until smooth.
- Gently combine all ingredients.
- Spray a sheet pan with non-stick spray. Spoon mixture onto the pans in 1″ balls.
- Bake until golden brown (10-12 minutes).
Nutrition Facts
6 servings per container
Serving Size 149 g
| Amount per serving | ||
|---|---|---|
| Calories | 165 | |
| % Daily Value* | ||
| Total Fat 5g | 6% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3g | ||
| Monounsaturated Fat 1g | ||
| Cholesterol 0mg | 0% | |
| Sodium 295mg | 13% | |
| Total Carbohydrate 27g | 10% | |
| Dietary Fiber 5g | 18% | |
| Total Sugars 6g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 17g | ||
| Protein 3g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 47.8mg | 4% | |
| Iron 1.1mg | 6% | |
| Potassium 430mg | 10% | |
| Vitamin A 804.7mcg | 90% | |
| Vitamin C 2.8mg | 4% | |
| Vitamin E 0.7mg | 6% | |
| Vitamin K 11.1mcg | 10% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 1.5mg | 15% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 20.1mcg | 5% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0mcg | 0% | |
| Chloride 0mg | 0% | |
| Pantothenate 1mg | 20% | |
| Phosphorus 78.3mg | 6% | |
| Iodine 0mcg | 0% | |
| Magnesium 36.9mg | 8% | |
| Zinc 0.6mg | 10% | |
| Selenium 1.3mcg | 2% | |
| Copper 0.2mg | 20% | |
| Manganese 0.6mg | 25% | |
| Chromium 0mcg | 0% | |
| Molybdenum 5.7mcg | 15% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Yams, Low Sodium Garbanzo Beans (prepared Chick Peas, Water, Sea Salt), Soybean Oil, Salt, Cinnamon, Onion Powder, White Pepper.
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