These miso roasted potatoes are the perfect side dish: savory, crispy and a little garlicky, but without all the added fat. They are healthy and so tasty.
My husband's family is from Prince Edward Island, where fields of potatoes are around every corner. So, he grew up eagerly eating potatoes every day (or maybe every meal?). Then he met me, the I'm-not-excited-for-potatoes girl. And as you might suspect, I'm the one cooking in our family. Mmmm, poor guy, right?
When I roast potatoes now and then, you will find Chris (the potato deprived husband) standing beside the oven eating the burning hot spuds straight from the pan. Before I can even serve them in plates. This is serious withdrawal behavior. So, I thought I would make an effort to make more potatoes.
And also, I feel inspired by Dr. McDougall's passion for this high carbohydrate vegetable. There is strong evidence behind why we should eat them more. I might not reach for potatoes every day, but could definitely find ways to enjoy them more often.
So here comes this delicious, perfectly savory and oil-free golden brown potatoes recipe. Its a fast recipe too: no pre-boiling and all goes on the pan. I'll often make this BBQ ketchup or this vegan ranch to dip them in and they disappear within seconds of making them.
Why oil-free roasted potatoes
I can see myself not that long ago pouring oil on everything I would roast. It's the easiest way to get anything crispy, so why not?
Oil is a processed product, after all. Like any other processed ingredients, in a whole food plant based diet, it's best to stay away from it as much as you can. Keep focus on whole foods and get the fats you need through real food!
How to make these miso roasted potatoes
You will have to mix a tasty dressing in a bowl to cover the raw potatoes prior to cooking them. For this dressing, you will need miso paste, maple syrup, lemon juice, garlic powder, dried basil and dried parsley.
Just like in this miso tempeh, the miso paste brings lots of savory and filled with umami flavors and helps get a nice coating around the vegetable to help them roast. And adding lemon juice gives it a tangy hint that balances the flavors.
The potatoes will get creamy on the inside and slightly crispy on the outside. There are different ways to get extra crispy potatoes without oil that require a few easy extra steps, but in my busy mom life, I usually want to simplify meal time as much as I can.
I recommend you to check out these Healthy no oil crispy roasted potatoes where the focus of the recipe is on how to get a crispy crust on the potatoes without using any added fat.
What type of potatoes to choose for this recipe
I love red potatoes for their creamy texture inside after being cooked. They crisp very well also. Russet potatoes are also a great choice, just make sure to cut them in wedges not too big so they can cook through. I usually keep Yukon potatoes for when I'm making mashed potatoes since they get really soft.
How to store leftovers
Leftovers will store very well in a air tight container in the fridge for 3-4 days. In fact, when I roast potatoes, I make more than what I need to store the extra in the fridge for snacking or easy lunches. Just top the potatoes with bean chili or lentil stew and you will have a delicious complete meal.
Other potato recipes you might like:
I hope you will love these roasted potatoes as much as we do! If you try them, please leave a comment below to let me know how it was.
Lemony miso roasted potatoes (oil-free)
- 2 lbs red potatoes (about 6) - cleaned and with the peel on
- 2 tbsp white miso paste
- 1 ½ tbsp lemon juice
- 1 tsp maple syrup
- 2 tsp dried parsley or basil - or a mix of both
- ½ tsp garlic powder
- ½ tsp salt
- black pepper - to taste
- Pre-heat the oven at 425°. Line a baking sheet with parchment paper.
- In a medium bowl, mix together all the ingredients except for the potatoes. Use a fork to mash up the miso paste and combine it to the lemon juice to get a smooth and uniform batter. Set aside.
- Chop the potatoes into about 1-2 inches size pieces.
- Combine the potatoes and miso mixture together.
- Spread the potatoes on the baking sheet and cook in the oven for 25 minutes (or until cooked through) flipping half way through. Use a spatula when flipping.
- Sprinkle with kosher salt and more pepper after cooking if desired. Serve warm.