If you crave the crisp, saltiness of French fries, this easy vegan sweet potato fries recipe provides a healthy-ish—or at least healthier—low-fat substitute that will satisfy your craving. Baked sweet potato fries are lower in fat than their deep-fried counterpart, plus they're loaded with antioxidants and phytonutrients like carotenoids (vitamin A), ascorbic acid (vitamin C), alpha-lipoic acid, and selenium. Discerning foodies may even notice this recipe popping up on dinner menus in trendy gastropubs.
For a twist on the ordinary—and when you don't feel like toting your family to an expensive restaurant— try this quick-to-prepare vegan and gluten-free recipe (and make sure to forego prepared seasoning salts). Or, work this dish into your next barbeque menu, whether your pleasing guests with food restrictions or trying to pull a fast one on your kids. Either way, you won't have leftovers. Promise.
When selecting your sweet potatoes, make sure to pick potatoes that are pale in color and free of mold, green spots, or bruises. You can also sub yams for sweet potatoes in this recipe for a slightly sweeter taste.
Prepping the Sweet Potatoes
- Preheat the oven to 400 F.
- Wash and peel the sweet potatoes, taking care to cut out brown spots and eyes.
- Cut the potatoes lengthwise into wedges or sticks.
- Place the cut sweet potatoes in a large bowl and drizzle them with the extra virgin olive oil.
- Toss to combine.
Seasoning the Sweet Potatoes
- Combine the cumin, paprika, and sea salt in a small bowl and mix them together.
- Sprinkle the mixture onto the cut sweet potatoes.
- Gently toss to incorporate until the potatoes are evenly coated with both oil and spices.
- Adjust seasoning, as necessary.
Cooking the Sweet Potatoes
- Spray a baking sheet with coconut or vegetable oil spray. Alternately, use a silicone baking mat or wax paper to cover your sheet.
- Place the coated sweet potatoes onto the sheet in a single layer.
- Bake in a preheated oven for about 30 minutes, or until done. Toss once or twice, turning the pan as needed, to make sure the fries bake evenly.
- Serve fries plain, with ketchup, barbeque sauce, or ranch dressing, and enjoy.
Note: Some cooks prefer to leave the sweet potato skins on in order to gain the full nutritional value of the vegetable. However, depending on the potato, skins may be tough to chew.
Note: Make sure to bring your oven up to full temperature before baking the sweet potatoes fries. Placing them in prematurely will cause uneven cooking and possibility burn or ruin your side dish.
|Nutritional Guidelines (per serving)|
|Total Fat||4 g|
|Saturated Fat||0 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||2 g|