Baked Vegetable Fries: 10 Healthy And Cool Recipes

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10

You can cook vegetables in a variety of ways. Whether it's a salad of grilled vegetables, a vegetable papillote or even a vegetable pizza for meatless days… there is no shortage of ideas. Today, we are once again inviting vegetable plants on our plates while following an easy, quick and 100% healthy cooking method. So, after the crudités aperitif, it's time to bake vegetable fries!

Baked parsnip fries

A little-known ancient vegetable, parsnip is indeed a vegetable plant extremely rich in vitamins, minerals, fiber and antioxidants. A food not to be overlooked! So, don't delay and find out how to cook parsnip fries in the oven.

Ingredients:

• 450 g parsnip
• 1 tablespoon of olive oil
• 1/2 teaspoon of salt
• 1 teaspoon chopped fresh rosemary (optional)

Preparation:

First, preheat the oven to 200 ° C. Then, peel the parsnip and cut it into long, thin fries. Transfer the pieces to a salad bowl and add the other ingredients. Stir to combine well. Then, place the parsnip fries on a baking sheet lined with parchment paper and bake for 20-25 minutes.

Recipes for baked vegetable fries cannot do without carrots

No matter the season, carrot recipes are always very popular. But have you dared to prepare the famous carrot fries in the oven? If your answer is no, now is the time to go. Here are the necessary ingredients:

• 2 carrots
• 2 tablespoons of olive oil
• 1 tablespoon of fresh parsley, chopped
• 1 teaspoon of paprika
• 1 teaspoon of salt
• 1 teaspoon of pepper

Ingredients for the dip:

• 1 cup of plain Greek yogurt
• 1 tablespoon of lemon juice
• 2 tablespoons of chives
• ¼ teaspoon of salt
• ¼ teaspoon of pepper

Preparation steps:

1. Preheat the oven to 220 ° C.

2. Cut the carrots into French fries and mix them well with the olive oil, chives, paprika, salt and pepper.

3. Line a baking tray with parchment paper and arrange the carrots in a single layer. Bake for 20-25 minutes.

4. Meanwhile, make the dip by mixing all the ingredients. Refrigerate until ready to use.

Baked carrot fries second variant: a Parmesan recipe accompanied by an irresistible dip

Ingredients:

• 2 large carrots
• 1 egg
• 2 tablespoons of water
• 6 tablespoons of grated Parmesan
• ¼ teaspoon of salt
• ¼ teaspoon of pepper
• 4 tablespoons of mayonnaise
• 2 teaspoons of chili sauce
• Parsley

Instructions:

Preheat the oven to 200 ° C and line a baking sheet with greaseproof paper. Wash and cut the carrots into long thin fries. Combine the water with the beaten egg in a shallow container. Then put the grated Parmesan in another shallow container. Soak each carrot in the egg, dropping the excess, then roll in the Parmesan. Arrange on the prepared baking sheet, salt and pepper and bake for 15-20 minutes.

Meanwhile, make the dip. To do this, it is enough only to mix the mayonnaise with the chili sauce. Remove the carrot fries from the oven, sprinkle with parsley and serve!

Beetroot fries in the oven: a star vegetable of the winter to invite to our plates

The benefits of beets know no bounds! A true concentrate of vitamins and minerals, the root vegetable par excellence is a perfect ally of the immune system. So, succumb to the charm of our baked beet fries. Here are the necessary ingredients:

• 2 large beets
• 1 tablespoon of olive oil
• 1 teaspoon of Harissa spices
• 1/4 teaspoon cumin
• Salt and pepper
• Chopped parsley (optional)
• 2 tablespoons of grated Parmesan

Preparation instructions:

First, preheat the oven to 200 ° C and then line a baking sheet with parchment paper. Then, peel the beets and cut them into fine fries. Arrange these on the baking sheet and sprinkle with olive oil. Coat with your hands, sprinkle with Harissa spices and cumin, salt and pepper. Bake for 15-25 minutes, turning the fries 10 minutes after starting to cook. Finally, sprinkle with grated Parmesan and serve!

Baked zucchini fries recipe: the essential summer vegetable that we love to bite into

Ingredients for oven-fried zucchini:

• 2 courgettes
• 1 cup (50 g) breadcrumbs
• ½ cup (55 g) grated Parmesan
• 1 tablespoon of garlic powder
• 1 tablespoon of dried basil
• 1 teaspoon of salt
• 1 teaspoon of pepper
• 2 eggs

Ingredients for the sauce:

• 1 cup (285 g) plain Greek yogurt
• 1 tablespoon of lemon juice
• 2 tablespoons of fresh chives
• ¼ teaspoon of salt
• ¼ teaspoon black pepper

Preparation steps:

1. Preheat the oven to 200 ° C.

2. Cut the courgettes into fries.

3. In a large bowl, combine the following ingredients well: breadcrumbs, Parmesan, garlic powder, basil, salt and pepper.

4. Whisk the eggs in a shallow container.

5. First, soak the zucchini in the eggs, then in the parmesan mixture.

6. Arrange on a baking sheet lined with parchment paper and place in the oven for 15-20 minutes.

7. Meanwhile, prepare the sauce by mixing all the ingredients.

Easy Baked Fried Potato Recipe

Potatoes are a must have in our baked vegetable fries recipes! Crunchy and delicious, they only require the following ingredients:

• 1 kg of unpeeled cleaned potatoes
• 3 tablespoons of olive oil
• 2 teaspoons of garlic powder
• 2 teaspoons of onion powder
• 1 teaspoon of fine sea salt
• Freshly ground black pepper
• 2 tablespoons finely chopped fresh parsley (optional)

Preparation instructions:

Preheat the oven to 200 ° C and line a baking sheet with parchment paper. Then cut the potatoes so as to obtain fries. Put these in a large bowl, cover with hot water and let soak for 10 minutes. Then, drain the vegetables and dry them with a lint-free kitchen towel. Arrange your fries in a single layer in the prepared container and drizzle with olive oil. Sprinkle with garlic and onion powder, salt and pepper. Stir to combine well.

Put in the oven for 30 minutes. Then remove the baking sheet, flip the fries and bake for another 25-30 minutes. If desired, sprinkle with parsley and serve hot.

Baked vegetable fries: how to prepare the famous sweet potatoes?

The recipes with sweet potatoes are endless! Available throughout the year, this incredible vegetable is also one of our ideas for baked vegetable fries. Check out the ingredients below:

• 1 sweet potato
• 2 tablespoons of olive oil
• 1 tablespoon of fresh rosemary, chopped
• 1 teaspoon of salt
• 1 teaspoon of pepper

Preparation of the sweet potato fries in the oven:

First, preheat the oven to 220 ° C. Then, cut the sweet potatoes into long fries and transfer them to a large bowl. Add olive oil, rosemary, salt and pepper. Stir to combine well. Then, arrange the fries in a single layer on a baking sheet lined with baking paper and put in the oven for 20-25 minutes.

Turnip Parmesan Fries

Let's continue our article dedicated to baked vegetable fries with a healthy and delicious proposition. Here are the ingredients to get:

• 1 kg of turnips
• 1 tablespoon of vegetable oil
• ⅓ cup of grated Parmesan
• 1 teaspoon of garlic salt
• 1 teaspoon of paprika
• 1 teaspoon of onion powder

Preparation method:

Preheat the oven to 220 ° C and line a baking sheet with a sheet of aluminum foil. Then peel the turnips and cut them into fries. Combine them with the oil in a large bowl. Then, pour the Parmesan, garlic salt, paprika and onion powder into a resealable plastic bag and shake to combine. Stir in the oiled turnips and continue to stir for a few minutes. Transfer to the prepared baking sheet and bake for about 20 minutes.

Baked vegetable fries idea: eggplant with goat cheese dip

After the stuffed eggplant, let's take a look at the spicy eggplant fries that will delight your taste buds. Get the following ingredients and roll up the sleeves:

• 1 medium or 2 small eggplants
• 2 tbsp arrowroot flour
• 1 cup of almond flour
• 1/2 teaspoon of sea salt
• 1/2 teaspoon ground coriander seeds
• 1/2 teaspoon ground cumin seeds
• 1/8 teaspoon cayenne pepper
• 1 tablespoon of coconut oil
• 1 large egg

Ingredients for the goat cheese dip:

• 113 g goat cheese
• 60 ml goat's milk
• The juice of half a lemon
• 1/4 teaspoon sea salt
• Freshly ground black pepper

Preparation of the dip:

Combine the goat cheese with the milk, lemon juice, salt and a pinch of black pepper in the bowl of your blender. Blend until you obtain a smooth and creamy consistency. Transfer to a bowl and refrigerate until use.

Preparation of eggplant fries:

1. Preheat the oven to 200 ° C. Line a baking sheet with parchment paper and lightly oil it.

2. Cut the eggplant into fries.

3. In a bowl, combine arrowroot flour with almond flour and salt. Divide the mixture between two shallow containers.

4. In another bowl, whisk the cilantro with the cumin, cayenne pepper, coconut oil and egg.

5. Wrap the fries in the first container of flour, then dip them in the egg and finally, coat them in the second container of flour.

6. Arrange the eggplant fries in a single layer on the prepared baking sheet and sprinkle with a pinch of sea salt.

7. Bake for 15-20 minutes and serve with the goat cheese dip.

Baked Asparagus Fries

Do you like recipes with asparagus? So let's finish our ideas for baked vegetable fries with a crunchy proposition that will make you happy this season.

Ingredients:

• About 400 g of asparagus
• 1 cup chopped almonds
• ⅓ cup of parmesan
• 1 tablespoon of garlic powder
• 2 tablespoons of dried oregano
• 1 teaspoon of salt
• 1 teaspoon of pepper
• 2 eggs

Preparation instructions:

Start by preheating the oven to 220 ° C. Then cut off the tips of the asparagus (including the lower parts) and set aside. In a large bowl, combine the chopped almonds, Parmesan, garlic, oregano, salt and pepper. Take a shallow plate and whisk the egg in it. Soak the asparagus in the egg. Then, coat them in the almond mixture and arrange them in a single layer on a baking sheet lined with parchment paper. Bake for 15-20 minutes, turning the vegetables halfway through cooking.

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Flavcity.com

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