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Easy And Healthy Vegan Potato Recipes To Try

Potatoes hardly need any culinary introduction. They’re one of the most popular vegetables in the world — and with good reason. The tasty potato is an incredibly versatile ingredient that brings flavor and substance to all sorts of dishes. But, can you make potatoes part of a vegan diet? Of course. Potatoes are vegetables with nearly endless possibilities — vegan and otherwise. Check out a few ideas below for some fantastic vegan potato recipes.

Potential Health Benefits Of Potatoes

Potato fans, rejoice: the spud is generally considered a very healthy vegetable. It contains nutrients like vitamin C and fiber. Plus, the hearty spud even has more potassium than a banana.1

Now, the way you prepare your potatoes impacts how healthy they actually are. In their natural form, they have no fat and are low in sodium. However, the health benefits decrease if you deep fry and cover them with fattening ingredients, like nacho cheese sauce, chili, or loads of sour cream.2

Feel Full Longer

One study found that the potato was an incredibly filling food for participants. That’s a big win for anyone monitoring their satiation. That’s because any food that fills you up with healthy nutrients may help increase your time between meals.3,4

Healthy Immune System

Potatoes contain vitamin C and vitamin B6 which help support the immune system. And purple potatoes, in particular, are loaded with health boosting antioxidants.5

Can Potatoes Be Part Of A Vegan Or Plant-Based Diet?

Potatoes are a starchy vegetable, and they are considered vegan. However, many popular potato dishes, like casseroles, soups, and salads may have non-vegan ingredients. Fortunately, you can make lots of potato recipes vegan.6

Try These Easy And Healthy Vegan Potato Recipes

Don’t let all that sour cream and butter found in popular recipes with potatoes discourage you. You can turn nearly all potato recipes vegan. Learn how with some of these vegan potato recipes.

Hearty Breakfast Potatoes

vegatables | Nucific

Start your morning off right with this one-pan, delicious recipe for vegan breakfast potatoes. The dish is loaded with veggies for an extra dose of nutrients. You can use fingerling potatoes or small yellow potatoes instead of red potatoes for this recipe.

Ingredients:

  • 3 pounds red potatoes, chopped into quarters
  • 3 garlic cloves, diced
  • 1 yellow onion, roughly chopped
  • 1 green bell pepper, roughly chopped
  • 1 red bell pepper, roughly chopped
  • ¼ cup olive oil
  • 2 tsp salt
  • 1 tsp garlic powder
  • ½ tsp paprika

Instructions:

  1. Preheat the oven to 400 degrees.
  2. Add all of the ingredients into a large bowl and mix. Put the mixed ingredients on a lined baking tray.
  3. Place in the hot oven for 20-25 minutes, stirring occasionally. Remove when golden brown and crisped. Serves 4-6.

Creamy Vegan Potato Salad With Herbs

Give the classic potato salad a vegan twist with the help of some vegan mayo and olive oil. The herbs make it the perfect side dish for any summertime cookout.

Ingredients:

  • 3 pounds yellow potatoes
  • 2 kosher dill pickles, chopped
  • 2 celery sticks, finely diced
  • ½ red onion, finely diced
  • ¼ cup fresh dill, chopped
  • ¼ cup parsley, chopped
  • ¼ cup green onions, chopped
  • ¼ cup olive oil
  • ¼ cup vegan mayo
  • 1 Tbsp yellow mustard
  • 2 Tbsp lemon juice
  • 2 tsp salt

potatoes | NucificInstructions:

  1. Cook potatoes in simmering water for 10-12 minutes, or until al dente. You should be able to stick a fork in them, but with a little
    resistance. Strain, and set in the fridge to cool.
  2. Remove the cooled potatoes and place in a mixing bowl. Add the herbs, onions, pickles and celery. Stir. Then, add the olive oil, vegan mayo, and mustard, and stir again. Finally, add the rest of the ingredients, and stir until well mixed.
  3. Taste and add more salt or lemon juice to your liking. Place in the fridge, and remove right before serving.

Vegan Scalloped Potatoes

If you’re in the mood to get cozy at home, turn your potatoes into vegan comfort food. You can make a vegan scalloped potato dish that’s every bit as creamy as the original with a little kitchen magic.

Ingredients:

  • 1 cup almond milk
  • 1 cup raw cashews
  • ½ cup nutritional yeast
  • 2 tsp salt
  • 2 Tbsp lemon juice
  • 1 clove garlic
  • 1 Tbsp yellow mustard
  • 6 medium potatoes
  • 1 yellow onion
  • 2 tsp thyme

scalloped potatoes | NucificInstructions:

  1. Preheat the oven to 350 degrees.
  2. Place the tofu, almond milk, cashews, yeast, salt, lemon juice, garlic, and mustard into a blender. Puree the ingredients until completely smooth. Set aside.
  3. Peel the potatoes and slice them into thin, circular pieces about a ¼ inch thick. Slice the onions to about the same thickness.
  4. In a deep baking dish, add half of the potatoes and half of the onions. Pour half of the creamy sauce over the ingredients in the dish.
  5. Add the rest of the potatoes and onions, then the rest of the sauce. Sprinkle the top with thyme.
  6. Cover the dish with foil, and place in the oven for 60-70 minutes. Remove when the potatoes are soft and let cool 10 minutes before serving.

Vegan Potato Soup

potatoes | NucificPotato soup is a simple and filling soup that can be enjoyed any time of year. This recipe swaps out the standard butter and cream with coconut products.

Ingredients:

  • 1 onion, diced
  • 2 carrots, diced
  • 4 celery sticks, diced
  • 4 cloves garlic, diced
  • 1 Tbsp coconut butter
  • 1 Tbsp olive oil
  • 2 tsp salt
  • 1 tsp black pepper
  • 2 quarts vegetable stock
  • 1 can coconut milk
  • 6 medium potatoes, peeled and cubed
  • 1 tsp dried thyme
  • 1 tsp dried rosemary

Instructions:

  1. Saute the onion, carrots, celery, and garlic in the olive oil and coconut butter until soft.
  2. Add the salt, pepper, veggie broth and coconut milk to the pot and reduce heat. Bring to a simmer.
  3. Add in the potatoes, and continue to simmer. Cook for 20-30 minutes, or until the potatoes just begin to break down. All the starch should help thicken the soup.
  4. For a creamier version, place half the soup in a blender and puree. Return the blend to the soup and mix together.
  5. Let the finished soup rest for five minutes, garnish with thyme and rosemary, then serve. Makes 6-8 bowls.

Baked Potato Wedges With Pesto Dip

Swap out deep fried potatoes and ketchup with this bright and healthier potato alternative. These potato wedges make a great side for veggie burger nights.

potato recipes vegan | NucificIngredients:

  • 2-3 medium Yukon gold potatoes
  • 1 cup olive oil
  • 2 cups basil
  • 2 garlic clove
  • 2 tsp salt
  • 1 tsp black pepper
  • ¼ cup pine nuts
  • ¼ cup parmesan
  1. Instructions:
  2. Preheat the oven to 375 degrees.
  3. Rinse the potatoes well and cut vertically into wedges. Pour into a mixing bowl, and use ⅓ cup of the olive oil to dress the potatoes.
  4. Place on a pan with parchment paper.
  5. Cook the potatoes in the oven for 25-30 minutes, or until golden and crispy.
  6. Make the pesto while the potatoes cook. Add the rest of the ingredients into a food processor. Pulse on medium speed until everything is
    incorporated. Pour into a serving dish when finished.
  7. Remove the potatoes from the oven. Serve warm on a platter with the pesto dip.

Stuffed Sweet Potatoes & Salsa

Looking for a potato dish that’s a full meal? Then this is the perfect potato recipe for you. This dish works best with purple or orange
sweet potatoes, but you can use any spud you want.

sweet potatoes | NucificIngredients:

  • 4 sweet potatoes
  • 2 Tbsp olive oil
  • 2 tsp salt
  • ½ onion, diced
  • 1 green pepper, diced
  • ¼ cup tomatoes, chopped
  • ¼ cup black beans, cooked
  • ¼ cup cilantro, chopped
  • 1 jar salsa

Instructions:

  1. Preheat the oven to 375 degrees. Rinse the sweet potatoes and cut in half. Cover with olive oil and sprinkle with salt, then place in the
    oven. Bake for 30-40 minutes.
  2. Remove the sweet potatoes when soft. Scrape out some of the center and discard or save. Fill the sweet potato center with the onion, pepper, tomatoes and black beans. Place back in the oven for 10-15 minutes.
  3. Remove the sweet potatoes from the oven. Place on a serving tray and sprinkle with the cilantro and cover with the salsa. Serves 4-6.

A Spud For Every Vegan Occasion

Potatoes are a wholesome, naturally vegan food. This makes them a great addition to most any vegan diet. You can enjoy them on their own or as the base for more adventurous vegan dishes.

Best of all, the potato is full of nutrients and vitamins. You can build on all of these nutritious properties with healthy, vegan ingredients. Experience some of the potato’s full vegan potential with a few of the recipes with potatoes above. You’ll be delighted over and over by the potato’s great flavor and seemingly endless vegan possibilities.

Learn More:

https://prod.nucific.com/vegan-caesar-recipe/

https://prod.nucific.com/can-you-eat-zucchini-raw/

https://prod.nucific.com/make-veg-noodles-home/


Sources
1. https://www.potatoes.com/nutrition-facts
2. https://www.msn.com/en-us/health/nutrition/are-potatoes-healthy-here-s-what-registered-dietitians-say/ar-BB1aH7x2
3. https://www.msn.com/en-us/health/nutrition/are-potatoes-healthy-nutritionists-weigh-in/ar-BB1efwjx
4. https://www.prevention.com/weight-loss/diets/a27893348/what-is-the-satiating-diet/
5. https://www.menshealth.com/nutrition/a29366267/are-potatoes-healthy/
6. https://www.organicfacts.net/are-potatoes-vegetables.html