Fries are such a treat! I don’t know anyone that can resist them so finding a way to make them healthier is a noble goal. I’m getting pretty close here, but I have to confess. It’s hard to make baked plant-based sweet potato fries crispy without oil.
WFPB Sweet Potato Fries
Did you know that Potatoes are the leading vegetable crop in the United States? Over 50 percent of potato sales are to processors for french fries, chips, dehydrated potatoes, and other potato products. It is also said that the average American consumes around 30 pounds of french fries per year!
Potatoes, when consumed in a healthy way (without using heavy fats like butter, cheese or oil), provide us with some beautiful nourishment like :
- fiber,
- healthy carbohydrates,
- contains 5g of protein (per potato),
- potassium which are replenishing for the muscles (hence, making this a wonderful post workout snack)
- and vitamins like protective and tissue repairing vitamin c,
- vitamin nervous system regulating B vitamins
- and minerals like magnesium, calcium, zinc, phosphorus and iron which helps oxygenate the body, build strong bones, wellbeing, and immune function.
I’m pretty sure the French fry has made its name as the American childhood staple. I’m delighted to say that this Spiced Baked Sweet Potato Fries recipe does the trick and if you eat them right away, yum.
Vegan Sweet Potato Fries
The secret, so it goes, to these sweet potato fries without oil is soaking them to get the starch out. For this recipe, you blanch these babies for 2 minutes, then drop them in an ice bath, dry them, toss in those savory spices, and bake. My recommendation is to cut these fries thinly and make sure they’re spaced with room around each fry.
I think this plant-based french fries recipe works especially well with the almighty russet potato. Feel free to try it with a Yam or sweet potato if you like the sweetness and beta-carotene, giving your skin a natural glow.
Don’t miss out on the fan-favorites sweet potato recipes:
- Sweet Potato Veggie Lasagna
- Greek Stuffed Sweet Potatoes
- Black Bean Sweet Potato Quesadilla
- Sweet Potatoes with Swiss Chard
- Chunky Sweet Potato Casserole
Drizzle with 2 tablespoons of olive oil if you can’t resist (this is not in the recipe) and they may crisp up even more.
Condiments for sweet potato fries
The creamy chipotle dipping sauce for sweet potato fires adds a little kick and transforms this fry into a delightful side dish or post workout snack. The sauce has cashews, adobo sauce, tomato paste, and lemon juice.
For another vegan dipping sauce for sweet potato friesYou could also make my no cheese sauce for dipping.
So, if you are craving a light and nutritious accompaniment for your plant-based burger or my favorite Carrot Hot Dog recipe, or as a plant-based snack for energy, comfort, and satisfaction, I highly recommend this Spice Baked Potato Fries recipe!
I’d love to hear your feedback in the comments below for this Sweet Potato Fries recipe! If you have a photo, post it on Instagram, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!
Originally posted October 19, 2016
Spiced Baked Sweet Potato Fries
Equipment
Ingredients
- 4 sweet potatoes or Russet potatoes peeled and cut into wedges
- 1 Tbl cornstarch
Seasoning
- ½ Tbl paprika
- ¼ tsp ground black pepper
- ¼ tsp onion powder
- ¼ tsp garlic powder
- 1/8 tsp cayenne pepper
Chipotle Dipping Sauce
- ½ cup cashews
- 2 Tbl adobo sauce from a can of chipotle peppers or 1/2 tsp chipotle chili powder
- 2 Tbl tomato paste
- 2 tsp lemon juice
- sea salt to taste
Instructions
- Preheat oven to 425 degrees.
- Start by soaking the cashews in 2/3 cup warm water for 30 minutes or more.
- Boil a large pan of water and prepare another bowl of ice water. Drop the cut potatoes into already boiling water. Wait 2 minute, and then drop into ice water. Leave in the ice water for several minutes, up to 20 for crispier fries.
- Blot and dry and put into a large baggie and lightly dust with the tablespoon of cornstarch.
- Arrange on a cookie sheet lined with parchment paper.
- Mix seasonings in a small bowl. Salt will be added after they cook.
- Sprinkle seasoning over the potatoes to evenly coat.
- Place the seasoned wedges on a baking sheet (a crisping pan does the best job) making sure there’s space between each one so they will crisp.
- Bake for 40-45 minutes, flipping half way through. Keep an eye on them so they don’t burn.
- Salt them when they’re done, but leave them in the oven with the door propped open for about 10 minutes to help them crisp.
Dipping
- Add cashews to a high-powered blender and blend until smooth. It may take several minutes.
- Add the remainder of the adobo sauce, tomato paste, lemon juice and blend again until smooth, adding more a little water as necessary to thin.
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