Asparagus Fries | FoodByMaria Recipes

Vegan Appetizers

Baked Vegetarian Sweet Potato + Asparagus Fries

Prep

10 minutes

Cook

30 minutes

Yield

4-5

Who would have thought that you could add a healthy spin to the classic French fry that everyone loves? These sweet potatoes and asparagus fries are exactly what you need in your life. They make a great side dish to a burger or sandwich, or an awesome snack to eat on their own. They’re so crispy and delicious.

Crispy sweet potato & asparagus fries on a serving platter.

Why you’ll love these sweet potato & asparagus fries:

  • They’re easy-to-make
  • They are a healthy alternative
  • They are vegetarian
  • They can be made vegan
  • Are delicious with a mayo dipping sauce

Asparagus on a cutting board surrounded by sweet potatoes.

Sweet potato & asparagus fries in a baking dish on a countertop full of ingredients.

What are the health benefits of asparagus and sweet potatoes?

Did you know that asparagus is one of the most nutritionally well-balanced veggies out there? These yummy green sticks are high in folic acid, and a great source of potassium, fiber, thiamin, and vitamins A, B6, and C. They are also low in calories, and you can enjoy them in so many different ways. Throw them in a salad raw, boil them, steam them, BBQ them, add them to a recipe, or make them into asparagus fries.

On top of the asparagus, sweet potatoes also come loaded with their own long list of benefits. Sweet potatoes are a great source of fiber, vitamins, and minerals. The orange and purple varieties of these potatoes are also rich in antioxidants that protect your body. That’s not all, sweet potatoes also:

  • Promote gut health 
  • May have cancer-fighting properties
  • Support healthy vision
  • Support your immune system

Close-up of sweet potato & asparagus fries ready to bake.

Sweet potatoes & asparagus in a serving dish ready to bake.

How do you make sweet potato & asparagus fries?

I don’t like to overcomplicate things. This recipe is easy, and delicious. You can also make it vegan by substituting the egg with a vegan egg substitute instead. Here’s how you make these yummy fries:

  1. Prepare the mayo by adding all the ingredients to a small bowl and stirring till well combined. Pop in the fridge while you make the fridge
  2. Line 2 baking sheets with parchment paper, set aside and preheat oven to 400F
  3. Cut the sweet potatoes into 1/2 inch French fry pieces and pop them as well as the asparagus into a large ziplock bag
  4. To the bag, add the flour and shake till all the fries and asparagus are coated
  5. Whisk together the egg (or vegan egg) and almond milk and transfer to the bag and shake/move around till every fry/asparagus is coated
  6. To a mixing bowl, combine the panko, parm, garlic + onion powder, thyme, oregano, salt, pepper and chili flakes
  7. Using your hands, bring everything together till a nice crumb develops.  Add in the olive oil and continue using your hands to combine.  It should feel smooth but not mushy
  8. Transfer mixture to a large plate or deep baking sheet
  9. Begin coating each fry/asparagus in the panko mixture till completely coated.
  10. Gently place onto the parchment-lined baking sheets. Repeat till each fry/asparagus is coated
  11. Bake for 30 minutes, flipping each fry halfway through
  12. Enjoy with horseradish mayo (recipe below), chipotle mayo, or just your fav dipping sauce!

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Vegetarian Sweet Potato + Asparagus Fries

  • Author: Maria Koutsogiannis
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4-5 1x
  • Category: Vegetarian, Vegan Comfort Food, Vegan Appetizers
  • Cuisine: American Inspired
  • Diet: Vegetarian

Description

These vegetarian sweet potato and asparagus fries are easy-to-make, and can be made vegan. They make for a great snack or side!


Scale

Ingredients

15 asparagus sprigs

1 medium-sized sweet potato, cut into fries (around the same width as the asparagus)

3 tbsp. all-purpose flour

1 vegan egg or 1 regular egg, beaten

1 tbsp. almond milk

2 cups panko or gluten-free bread crumbs

1 cup vegan parmesan cheese

1 tsp garlic powder

1 tsp onion powder

1 tsp thyme

1 tsp oregano

1 tsp sea salt

1/2 tsp black pepper

1/2 tsp red chili flakes

1 tbsp. olive oil

Horseradish Mayo:

1/3 cup vegan mayo

3 tbsp. horseradish

dash of salt

dash of pepper

juice of half a lemon


Instructions

Prepare the mayo by adding all the ingredients to a small bowl and stirring till well combined.  Pop in the fridge while you make the fridge.

Line 2 baking sheets with parchment paper, set aside and preheat oven to 400F.

Cut the sweet potatoes into 1/2 inch french fry pieces and pop them as well as the asparagus into a large ziplock bag.

To the bag, add the flour and shake till all the fries and asparagus are coated.

Whisk together the egg (or vegan egg) and almond milk and transfer to the bag and shake/move around till every fry/asparagus is coated.

To a mixing bowl, combine the panko, parm, garlic + onion powder, thyme, oregano, salt, pepper and chili flakes.  Using your hands, bring everything together till a nice crumb develops.  Add in the olive oil and continue using your hands to combine.  It should feel smooth but not mushy.  Transfer mixture to a large plate or deep baking sheet.

Begin coating each fry/asparagus in the panko mixture till completely coated.  Gently place onto the parchment-lined baking sheets. Repeat till each fry/asparagus is coated.

Bake for 30 minutes, flipping each fry halfway through.

Enjoy immediately with the horseradish mayo!

Keywords: asparagus, sweet potato, french fries, mayo, vegetarian, vegan

 

Lauren

These look like such a yummy snack to make!

Maria Koutsogiannis

Thank you so much beauty!

JULIA

These look delicious, I’ll let you know how it goes!

Maria Koutsogiannis

Thank you, yes, please do!

ANDREA

Checking in from Italy! I’ve never breaded my Asparagus before, wish me luck!

Maria Koutsogiannis

You’re going to love it, Andrea!

CHELSEA

Awesome!

Maria Koutsogiannis

Thank you so much!

MICHELLE

Hey Maria!

Maria Koutsogiannis

Hey Michelle, let us know if you try this recipe!

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