Potato

Salade Niçoise meets all-American pasta salad in this all-in-one dish that’s perfect for a picnic or dinner on a hot summer night. The trick is to use the Italian canned tuna; the flavor of water-packed albacore tuna is just not comparable.

Kale adds vitamin C and additional beta-carotene to the stuffing for sweet potatoes, while tofu contributes protein. For extra fiber, eat the skins. Round sweet potatoes work best; if you use oblong potatoes, trim along the top of each lengthwise instead of cutting off the top quarter.

The toasted turmeric, coriander, and cumin in this Indian-influenced soup have soothing, anti-inflammatory benefits, and add so much flavor, there’s little need for salt. With only one tablespoon of oil in the whole pot, the soup is also low in fat.

A cross between a cabbage and a turnip, rutabaga also belongs to the Brassica family and contains some fiber and potassium along with vitamin C. Peel away the tough exterior of the root vegetable to discover hearty, firm flesh that’s tasty and filling.

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.

Think of these roasted sweet potato wedges as a heart-healthy variation on French fries—without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.

This vegetarian version of the classic dish omits the anchovies and replaces the tuna with cannellini beans; navy beans or chickpeas are other options.

Vegetables, of course, make healthy snacks, and are especially appetizing when served with flavorful dips. Yellow split peas are the protein-rich basis of one spread; tarama—cured carp or cod roe, used in Greek and Turkish cooking—flavors the other. The roe is soaked in water to remove much of its saltiness, then squeezed of excess moisture. Look for tarama at specialty food stores. Serve dips with crudités and toasted baguette or whole-grain bread slices.

The flavor and texture of these miniature spiced soufflés are reminiscent of sweet potato pie, but with far fewer calories and much less fat.

Tacos are served at all the Mexican markets for workers and shoppers who want a quick bite, including breakfast, as the markets usually open at sunrise. In the Southwest, small restaurants offer whole menus of breakfast tacos (my favorite, Taco Taco, in San Antonio, Texas, offers fifteen morning choices). And breakfast tacos and burritos have become an increasing familiar option along with bagels and pastries at most major airports in the United States and at the drive-throughs of many national fast-food chains. Not only are these vegetarian tacos a fiery morning wake-up, they’re good anytime as part of a larger meal, particularly alongside grilled or roasted meats or fish.

These potatoes are buttery, golden, and crisp with a wonderful flavor. Yukon golds are waxy and fry well, finishing with a beautiful golden flesh with browned edges. It’s important to pan-fry them in clarified butter and a little vegetable oil, a mix that can withstand the high heat required to get the potatoes crisp and browned without burning.

The hearty flavor of these dumplings lends itself to a range of preparations. Tossing with basil pesto is perhaps the most common, but gnocchi can also be served with brown butter and sage or doused in a hearty ragù, like Bolognese Sauce (page 383).

When prepared properly, Japanese-style deep-fried vegetables are light and crisp and not at all greasy. Baking powder in the batter helps it to puff up in the hot oil, while cornstarch keeps it from being too dense (as it can be when made with all flour). Ice-cold batter is the secret to successful tempura, so be sure to use ice water (drained of ice). You can use any type of vegetable in this recipe, as long as you slice the vegetables thinly and uniformly so they cook evenly. Root vegetables should be sliced a bit thinner since they take longer to cook.

The secret to perfect fries—crisp on the outside and soft within—is to “fry” them twice, first to cook through, then to crisp and color. The first step is called blanching rather than deep-frying, since the temperature of the oil (300°F) is sufficient to soften, but not brown. (If you tried to cook them at a high temperature the whole time, the outsides would burn before the insides were cooked through.) The second step involves true deep-frying: the oil is brought up to 350°F—hot enough to quickly brown the outside without needing to cook the interior further. As with the sautéed rosti (page 329), the potatoes are soaked in water before cooking to remove excess starch, then dried thoroughly. Whenever deep-frying, remember that the oil should be maintained at the proper temperature, so you will need to adjust the heat as necessary. Unless you have a deep-fryer, use a cast-iron pot; it holds its heat better and distributes heat more evenly than other types. Also, frying can leave oil marks on stainless steel and other surfaces that are difficult to clean. To keep the temperature from dropping too much, add potatoes in batches; this will also ensure that they fry evenly and quickly. If the temperature spikes at any time, cool down the oil by adding some room-temperature oil to the pot. Be sure to salt the fries immediately after removing from the oil, when they are still piping hot. Any other seasonings (such as the lemon zest and rosemary below) are purely optional. Homemade mayonnaise (page 95) is an indulgent option for dipping. Or drizzle with malt vinegar for a tangy taste.

Rosti is a favorite Swiss potato dish made with grated potatoes and, depending on the cooking technique (deep-frying, pan-frying or even baking), butter, oil, or a combination. It can be formed into one large cake, as in the recipe below, or shaped into smaller patties. The ideal rosti is crisp and light.

Heavy cream is the most traditional liquid in gratins, but milk or stock, or a combination, can replace half the cream for a lighter result. In this recipe, the liquid is infused with thyme to help its flavor disseminate more effectively since the vegetables will soak up the liquid; this step can be omitted but it does make a difference.

Infusing liquid—cream, milk, or stock can all be used in this recipe—with herbs is a simple yet effective way to add depth of flavor to purees and other preparations (see the gratin on page 320). Garlic is a complementary flavor for potatoes; we boiled the cloves along with the potatoes to mellow their flavor, but you can use Oven-Poached Garlic instead (page 306). For a lighter-bodied puree, replace the cream with milk or stock, or use a combination. For a richer puree, reduce 1 1/2 cups of heavy cream by half, then infuse with herbs.

Curry paste, the flavor base for many Indian stews, often begins with a puree of onion, garlic, and ginger, which is sautéed with spice blends (masalas) until golden brown and caramelized. There are countless varieties of curry pastes in Indian cooking, and the one in this recipe is among the most basic and traditional. The spice blends used in Indian curries are first either toasted in a dry pan or sautéed in oil; in both methods, the heat stimulates the oils in the spices—you’ll know they are ready when they are fragrant (keep a very close eye on them, to prevent burning). Once you’ve mastered the technique, you can make a variety of curries using fish, shrimp, beef, lamb, goat, or one or more vegetables, such as cauliflower or peas and potatoes.

Potatoes are boiled for all sorts of reasons: to make mashed potatoes, or to slice or quarter for salads. But they are also delicious as is, as demonstrated by this simple side dish. The best potatoes for boil-and-serve are waxy types such as red potatoes or fingerlings; they will hold their shape better than starchy russets.