These black bean tater tots are potato free and baked in the oven for a crisp outside! The addition of the avocado dip really take this snack over the top! You HAVE to make the dip if you're going to make the tots...I insist!
Hi friends! I'm always trying to come up with recipes that everyone will enjoy, whether they're on a specialized diet or not! These little black bean tater tots fit the bill! They're a great snack to munch on during a lazy day of binge watching Netflix or to share at your next function.
The entire recipe (tots and dip) is only 10 ingredients and if you don't take into consideration the soaking time of the beans, are quick to throw together.
Let's talk about the black beans for a minute! If like me you're following the SCD diet, black beans are considered an advanced food and should only be introduced if you don't have any symptoms.
The dry black beans need to be soaked in water overnight. They're then drained and rinsed before simmering on the stove for about an hour. If you're not following the SCD, feel free to skip the above steps and use canned beans (I envy you by the way!lol)!
Drain the beans again and place in your blender or food processor. Pulse until they're are a little mushy but still have some beans that are chunky. Confusing, I know! They should look similar to the picture above.
Use a fork or your hands to mix the pulsed black beans with an egg, almond flour, cilantro and cumin. Make sure that everything is REALLY well combined.
Now's the fun part! You're going to use your preschool play-doh skills to shape the mixture into little tater tot shapes! Using a mini ice cream scoop ensured I got the same amount of mixture into each tot before placing them on the baking sheet.
The last thing you're going to do is brush the tops with olive oil. Don't skip this step...it's what's going to help give you a crisp outside.
The baking sheet goes on the top rack in the oven and you're going to flip the tots halfway through baking.
Now it's time for quite possibly the easiest dip recipe ever! Put avocado, fresh lime juice, salt and pepper in the blender until it's smooth. That's it!
I like my dip to be on the thicker side but if you'd like a thinner dip, just add a tablespoon of water at a time until it's the consistency you want.
These black bean tater tots turn out crisp on the outside, have an almost creamy inside and are REALLY addicting when combined with the avocado dip! If you have leftover tots or decide to make a big batch...they freeze beautifully. Hope you enjoy!
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Baked Black Bean Tater Tots with Avocado Dip
Ingredients
Black Bean Tater Tots
- 1 cup dry black beans
- 1 large egg
- 2 Tbsp chopped cilantro
- ½ tsp sea salt
- ½ cup almond flour
- 1 Tbsp cumin
- 1 Tbsp extra virgin olive oil
Avocado Dipping Sauce
- 2 Haas avocadoes
- ¼ cup fresh lime juice (about 2 limes)
- ¼ tsp sea salt
- ⅛ tsp black pepper
Instructions
Black Bean Tater Tots
- Place 1 cup of dried black beans in a medium pot with 4 cups of fresh water. Cover and allow to soak overnight.
- Drain and rinse the black beans. Place the beans back into the pot and fill with clean water until it just barely covers the beans. Bring the beans to a boil over high heat then drop the heat to low and allow to simmer for an hour.
- If not following the SCD diet and using canned beans you can skip the above steps!
- Preheat oven to 425F. Line a baking sheet with parchment paper.
- Drain the black beans again and place them in a blender or food processor. Pulse until the beans are a little mushy but still with some whole bean pieces.
- Beat the egg in a medium bowl before adding the pulsed black beans, almond flour, cilantro, salt and cumin. Use a fork, or your hands, to mix. Everything should be well combined.
- Scoop the mixture out of the bowl using a spoon or mini ice cream scoop and mold into tater tot shapes.
- Brush the top of each tater tot with olive oil.
- Place baking sheet on the top rack in the oven. Bake for 20 minutes, gently flipping the tots half way through. Allow to rest on the baking sheet for 5 minutes before serving.
Avocado Dipping Sauce
- Put avocado, fresh lime juice, salt and pepper in a blender and blend until smooth. If you'd like a thinner dipping sauce, add 1 tablespoon of water at a time until your desired consistency is reached.
- Transfer to a bowl and enjoy with the black bean tater tots. (optional) Garnish with cilantro.
Notes
Nutrition
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Sasha
Awsome recipe Jennifer. I'm so glad to have found it. My 17 month old devours them lol 😊. I've started making all my veggie burger recipes in tater tot size because they just hold together brilliantly. You can always reheat an extra one if 3 isn't enough etc, where as a large burger would be too much.
Jennifer
Thanks so much Sasha! Glad to hear that your toddler is enjoying them =)