Quick & easy pan-fried red potatoes that you'll love

These quick and easy pan-fried red potatoes are cooked in a skillet with herbs, garlic, ginger, and turmeric to give you a tasty anti-inflammatory potato recipe. Read the healthy tip at the end!

Dear lovely, ever wish you could eat delicious fried potatoes that are healthy and could even have healing properties? I have this quick and easy red potato recipe just for you!

We love eating potatoes, especially my daughter, who goes nuts on them! Some of our favorite potato recipes include creamy vegan potato salad, garlic-roasted potatoes, and baked potato wedges with onions. 

If you've not tried them yet, "What are you waiting for?" 

Just kidding, but on a serious note, go ahead, bet you'll be amazed.

I like buying potatoes every week, even when I don't have a recipe at hand. They are always my go-to when I want an easy and filling meal. Potatoes are nutritious and my darling daughter's favorite!

These red potatoes have been pan-fried with garlic, turmeric, ginger, dry and fresh herbs that increase their flavor and nutritional profile as we increase their healing profile.

You do not need to pre-boil the potatoes as many fried potato recipes demand.

Here, the potatoes are thinly sliced for quick and easy cooking. Use a sharp knife or mandolin to slice your potatoes. The thinner the slices, the faster they are going to cook.

Forget your oven; pan-fry these sliced potatoes in some coconut or olive oil, add salt and herbs, and you'll have your delicious potatoes done in less than 10 minutes.

I choose red onions because they've more anthocyanin and flavonols (phytochemicals that protect our bodies against some diseases and cancer) than yellow onions.

Add fresh turmeric root with ginger for more anti-inflammatory properties, turning this simple potato recipe into a dish with the potential to improve your health. Spicy your potatoes with some chili or cayenne to give you a sweet-spicy flavor!

I like using olive oil or coconut oil as they stand high heat. However, you can opt for avocado, sesame, or grapeseed oil. I recommend cold-pressed oils over refined oils that are unhealthy.

Best potatoes for pan frying

• Choose new potatoes with firm flesh,
• Go for red-skinned potatoes for their nutrients, but also because they're less starchy and they hold well after cooking,
• Yukon gold and Yellow Finns are also perfect for pan-frying.
• Select potatoes relatively of the same size so that they can cook evenly.
• Potatoes should have clear skin free from cuts, stains, or signs of germination.

Health benefits of potatoes

Potatoes have a bad reputation when it comes to weight loss and inflammation! But if cooked and served appropriately, potatoes are a healthy food that would be unfortunate not to add to your menu,

• Potatoes are a staple food to many worldwide, and while they get a bad reputation in weight loss programs, potatoes provide us with essential amino acids, minerals, vitamins, and phytochemicals.
• Potatoes provide resistant starch that is beneficial to your gut microbiome.
• Potatoes, especially boiled, have a high level of satiety. 
• Potatoes are a good source of antioxidants like phenolic compounds, which have cancer and disease protection properties.
• 50% of phenolics in potatoes are found in the skin and around it. Therefore, avoid peeling your potatoes whenever possible and go for organic produce.
• Compared to yellow or white potatoes, potatoes with red and purple colors possess a high amount of antioxidants.

Please note that we all react differently to the same food. If you get flares after eating potatoes, try eating just a little amount with veggies before removing them completely from your diet!

Healthy tip

Potatoes are high in resistant starch, which our bodies can not digest!

Eating cold potatoes instead of freshly cooked ones increases resistant starch, which supports gut health and controls blood sugar. Freshly cooked potatoes have more digestible starch, raising blood sugar quickly, while cooled potatoes (after 12 hours of refrigeration) have a lower glycemic index and more resistant starch. Reheating reduces some benefits, but a portion of the resistant starch remains.

Ways to serve these pan-fried potatoes 

I love serving these pan-fried potatoes with a green salad on the side.

My teenager loves them for breakfast, especially the leftovers.

I love them served with these sauteed mushrooms or stir-fried frozen beans.

I hope you'll be making these pan-fried red potatoes soon. Let me know how you appreciate them. Happy cooking.

My love to you, Githu

Check out these delicious healthy recipes

• Vegetable lettuce wraps that your kids will relish
• Smoky cauliflower & potato salad (mayo-free)
• The best & healthiest sweet potato recipe

📖 Recipe

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5 from 15 votes

Quick & easy pan fried red potatoes that you'll relish

Enjoy these quick and easy pan-fried red potatoes cooked in a skillet with herbs, garlic, ginger, and turmeric to give you a tasty-spicy anti-inflammatory potato recipe. They're perfect for breakfast especially the leftovers

Prep Time10 minutes mins

Cook Time11 minutes mins

Total Time21 minutes mins

Course: Breakfast, Main Course

Cuisine: anti-inflammatory, French, plant-based, Vegan

Diet: Gluten Free, Vegan, Vegetarian

Keyword: anti-inflammatory diet, garlic potatoes recipe, healthy potato recipe, pan fried potatoes recipe, potato recipes, red potatoes recipe, roasted potato recipe, skillet potatoes recipe, vegan potatoes recipe

Servings: 3 servings

Calories:

Author: Githu

Cost: 5$

Equipment

• Chopping board
• Sharp knife and mandoline
• large heavy-based skillet
• vegetable grater
• Spatula

Ingredients

• 2 medium red onions
• 2 tablespoons cold-pressed olive oil
• some pinch of salt
• 2-3 cloves of garlic
• small fresh ginger root
• 1 fresh turmeric
• 1 kg/pound red-skinned potatoes
• 1 tablespoon oregano or dry herbs of choice
• dust of chili (optional)
• some thyme or fresh herbs of your choice

Instructions

• Clean and tap dry the potatoes (or clean them in advance) Slice them. Do not peel them.
• Peel and dice the red onions and place them in a heating skillet at high-medium heat
• Add oil to the onions, stir and cover to cook for about 3 minutes stirring often
• Meanwhile, using a vegetable grater, grate the garlic, turmeric, and ginger.
• Bring the sliced potatoes, spread them well, and sprinkle with salt. Add oregano, ginger, garlic, & turmeric. Cover to cook for about 5mins
• Using a large spatula gently flip the cooking potatoes to cook the other side. Cover to cook for about 3 minutes
• Check if the potatoes are cooked by tasting one.
• If you like spicy food, sprinkle with chili, I like using cayenne.
• When potatoes are cooked, cut off heat and add fresh herbs of your choice. In this recipe I used thyme. Cover to let the potatoes cool and to infuse the fragrance of the herbs.
• Serve. We love these pan-fried potatoes with some green salad.

Notes

• The duration of cooking largely depends on the size and the type of potatoes.
• Ideally, slice thin slices that will cook fast. 
• Check on the heat, if it's too high, the potatoes will stick to the pan or even burn, if it's low, it will take a longer time to cook your potatoes.
• If you find that the potatoes aren't completely cooked and they're sticking to the pan, add a splash of water. Just a little!
• Preferably use a heavy-based skillet for they distribute the heat well.