Did you know that you can make super satisfying fries from more than just golden potatoes? And no, we don’t mean sweet potato fries. Believe it or not, carrots, turnips, eggplants and many more veg can curb fry cravings. Try our clean rendition featuring carrots, parsnips, beets and asparagus coated in crunchy Panko breadcrumbs and paired with a fresh and flavorful herby cashew dip.
Ingredients
Dip
- 1 cup raw unsalted cashews, soaked (see tip)
- 2 green onions, chopped
- 1/4 cup water
- 2 tbsp chopped fresh flat-leaf parsley
- 1 lemon (NOTE: Zest the entire lemon and juice half.)
- 2 tsp chopped fresh thyme
- 1/4 tsp each sea salt and ground black pepper Fries
- 2 large egg whites
- 8 oz carrots, trimmed and cut into 3-inch-long sticks
- 8 oz parsnips, trimmed and cut into 3-inch-long sticks
- 8 oz large beets, trimmed and cut into 3-inch-long sticks
- 8 oz asparagus, trimmed and cut into 3-inch-long sticks
- 1 cup whole-wheat panko bread crumbs
- 2 tbsp extra-virgin olive oil, divided
Preparation
1. Prepare dip: In a high-speed blender or food processor, purée all dip ingredients, scraping down sides as needed, until smooth. Set aside.
2. Prepare fries: Place racks in top and bottom thirds of oven and preheat to 400°F. Line 2 baking sheets with parchment paper. In a large bowl, whisk egg whites until frothy. Add carrots, parsnips, beets and asparagus and toss to coat. Sprinkle with panko; toss to coat. (NOTE: Beets may bleed a little; if you prefer, reserve some egg and panko and toss them separately.)
3. Spread in a single layer on prepared sheets. Drizzle each with oil and shake sheets to distribute. Bake, rotating and switching pans and flipping fries halfway through, until fries are tender and panko is crispy and golden, 20 to 25 minutes. Serve warm fries with dip.
TIP: You can soak the cashews in cold water overnight, or quick-soak them in warm water for 1 hour.
Make Ahead: Make the cashew dip up to 3 days ahead; cover and refrigerate until using.
Nutrition Information
- Serving Size1/10 of recipe
- Calories152
- Carbohydrate Content17 g
- Cholesterol Content0 mg
- Fat Content8 g
- Fiber Content4 g
- Protein Content5 g
- Saturated Fat Content1 g
- Sodium Content111 mg
- Sugar Content4 g
- Monounsaturated Fat Content5 g
- Polyunsaturated Fat Content1 g