If you love vegetables then these healthy Caribbean spiced vegetable fries made with avocado, green beans and courgette will definitely tempt you! Baked in the oven they are perfect as a main meal or side dish!
Caribbean food week is in August every year. So, how better to celebrate it than with some healthy Caribbean spiced vegetable fries.
Vegetable fries may not be what you think of first when you think of Caribbean food. However, these ones seasoned with Caribbean curry powder and served with Encona Hot Pepper Sauce and sour cream will definitely transport you somewhere exotic!
These Caribbean Spiced Vegetable Fries are Perfect Party Food
I was sent a hamper of delicious Caribbean foods and drinks from Grace Foods and asked to create my ultimate street party spread.
Well, finger food is perfect for a street party and one of the number one take away snack finger foods in the UK is chips. Or fries as they are often called elsewhere.
So why not serve chips for my street party? Well, last year one of the recipes I made was spiced curly fries and they were very popular with my children.
However, I wanted to be a little healthier this year. After all, I had just got back from holiday when I created these recipes. I needed something guilt-free but also tempting.
There is definitely a trend for vegetable fries at the moment and I soon decided that a big plateful of vegetable fries, crisp on the outside but soft inside would make the perfect street party food.
I was right.
What Vegetables are in these Green Vegetables Fries?
I chose to use avocado, green beans and courgette (zucchini) for the vegetable fries. They all have a lovely crispy exterior and the vegetable inside is cooked just enough.
You might not think it to look at them but they are super healthy too as they are baked. I have to admit that I was intending to spray them with a little oil before baking but completely forgot. As they came out of the oven deliciously crispy, I probably wouldn't bother in future either but it's your choice.
Can you Cook these Spiced Vegetable Fries in Advance?
Like with all chips and fries, these spiced vegetable fries are best as soon as they are cooked. If you leave them to sit on the plate and cool down they will not be quite as crunchy.
Although I wouldn't advice you to cook these in advance, you can prepare them beforehand. Cover them in breadcrumbs and put them on the baking tray. You can then bake them just before you eat them.
Can you cook them in the air fryer?
Yes, since first making these spiced vegetable fries I have fallen in love with air frying and often use it to cook them in. If you're looking for more air fryer recipe then why not try my air fryer asparagus with lemon and zaatar.
A great way to use unripe avocado
If you haven't tried avocado fries yet then you need to! This is the perfect way to use one of those irritating avocados that refuse to ripen. As the avocado is baked in the oven it will soften inside the breadcrumb coating and end up with a perfect creamy avocado texture.
Can you adapt this Recipe for Vegetable Fries?
If you want to change the recipe but still want the Caribbean touch then the Dunn's River hot and spicy jerk chicken fry mix would make a great alternative to the flour and curry powder that I used. I coated the curly fries in it last year and have used it a few times since then to make spicy chips.
So if you're looking for a healthy meal, a party recipe or just a delicious snack then do try these healthy spiced vegetable fries.
What can you serve with vegetable fries?
These fries are great as a light meal or appetiser just served with some dipping sauces such as this yogurt, avocado and coriander dip as well as a spicy hot sauce. They are so addictive that I am quite happy to eat them as a main meal!
They can also be a great side dish to go with burgers, chicken or steak.
Recipe
Healthy Spiced Vegetable Fries for Caribbean Food Week
Ingredients
- 1 courgette cut into sticks
- 70 g green beans ends removed
- 1 avocado slightly under-ripe, stone removed and cut into slices
- ½ lime juiced
- 2 tablespoon plain flour
- 2 teaspoon Caribbean curry powder
- 2 eggs lightly beaten
- 3 milk
- 150 g panko breadcrumbs
- Sprayable cooking oil optional
Instructions
- Preheat the oven to 200C.
- Squeeze the lime juice over the avocado slices so they don't discolour
- Take three bowls. Put the flour and curry powder in the first one and stir together. Put the eggs and milk in the second one. Put the breadcrumbs in the last bowl.
- Take a handful of courgettes. Put them in the flour and turn them over so they are coated in the flour. Take them out and put them in the egg. Then put them in the breadcrumbs and turn them over so they are coated in breadcrumbs on all sides.
- Then put them on a baking tray with a little space between each one.
- Repeat until all the vegetables are ready.
- If you spray a little cooking oil over the vegetables it will help them to get extra crispy.
- Cook them in the oven at 200C for 12-15 minutes until lightly brown and crisp on the outside.
Notes
Nutrition
Pin for later
More of my Caribbean inspired recipes
Places I'm sharing these spiced vegetable fries
Eat Your Greens hosted by Shaheen at Allotment 2 Kitchen
Cook Blog Share hosted by Eb at Easy Peasy Foodie
Disclosure: I received a hamper of Caribbean foods from Grace Foods to create recipes for this post. All opinions are my own.
Linda Lou
Yummy! I'm definitely going to try these, they look wonderful!
Corina
Thanks Linda! They are really tasty and I will have to make them again soon too.
The VegHog
These look so great, I would eat a pile of them anytime! Thank you for taking part in Eat Your Greens with this wonderfully green dish!
Corina
So pleased you like them! I'll try and join in again this month if I make something that fits the challenge.
shaheen
I made some courgette fries last year but know the Caribbean spices in yours elevate these fries to something more delicious. also like the fact that you have used green beans which sadly is a little underrated these days with edamame gettting the look in . Thank you so much for sharing with #EatYourGreens, the round up will be up tomorrow.
Corina
I have to say I like green beans much more than edamame and thanks so much for featuring them in the round up! I'm on my way over and will definitely have a look at some of the other recipes.
Kirsty Hijacked By Twins
What a great way to get some added veg into a meal. These look so good! x #CookBlogShare
Corina
Thanks Kirsty! I'm always trying to get more veg into us all x
Jacqui bellefontaine
These baked fries look so good. So good in fact Im going to feature them in my round up for #CookBlog Share
Corina
Thanks so much Jacqui! I'm so pleased you like them.
Kat (The Baking Explorer)
They look like the perfect yummy crunchy snack!
Corina
Thanks Kat! They were so tasty. I thought we were going to eat them with something else but we liked them so much we polished them all off at once for lunch and didn't need to eat anything else!
Amanda
What a great way to eat veggies. I love the spice. I'm sure my toddler would love them, too. This is going on my menu.
Corina
Do let me know if your toddler enjoyed them! They are a great recipe for little ones who love finger food.
Nico @ yumsome
These look lovely, Corina, and what a great way of using those stubborn avocados too!
BTW, if anyone wants to veganise them, I aquafaba works perfectly instead of egg to bind the panko to the veggies - it's what I use when I make panko-crusted asparagus! xx
Corina
Thanks for the tip about how to veganise them Nico! I'll have to try your panko-crusted asparagus too - I nearly picked asparagus as one of the veggies when I made these and I think it would work really well. x
Kate
Love the colours and bet they are super tasty
Corina
Thanks Kate! I'm so pleased you like them.
Louise Fairweather
This looks lovely and I have some of that sauce in the cupboard!
Corina
No excuse no to make them then Louise!
jenny paulin
ooooh veggie fries are a great way of getting healthy food into kids (and their dads lol). THEY LOOK SO TASTY TOO X
Corina
Thanks Jenny! Dad's can sometimes be as bad as kids, can't they? lol
Stephanie
Looks great, and I always have avocado that don't seem to ripen quite right! #cookblogshare
Corina
It's annoying isn't it! I don't usually think to cook avocado but I'm thinking I might try it more with those avocados now.
Balvinder
Yes, I do love vegetables a lot and always looking for new ways to cook them. I picked some yellow beans from my garden today and I was thinking to roast them as you did. Nice recipe!
Corina
I don't think I've had yellow beans before. These green beans were lovely though and roasting is a great way to cook them.
Catherine Brown
I never knew there was a Caribbean Food Week, but these look fabulous! Probably a great way to get kids to eat more vegetables too. 😉
Corina
That was exactly what I was hoping for when I decided to make these fries. Anything to try and get the kids to eat their veggies!
Jayashree
These are nice snacks to binge on and so healthy. Nice clicks
Corina
Indeed and we definitely did binge on them! Luckily it's a healthy binge!
Amy | The Cook Report
These look awesome! I love making fries out of vegetables, you still get that lovely crunch while still being a bit healthy!
Corina
Exactly! I definitely need to make some more soon and try out some more veggies done like this.
Marjory @ Dinner-Mom
I'm totally crushing on these healthy "fries" and Caribbean week too! Thanks for the cool recipe!
Corina
Thanks Marjory! Do let me know if you try them.
Eb Gargano | Easy Peasy Foodie
Oh these look delicious! I love how you have used such different vegetables to make vegetable fries...I normally stick to root veggies like sweet potato and parsnip, but I love how you have used green veggie...and avocados!!! Wow, I would not have thought of that...but now I can't stop thinking about them 😉 Thanks for linking up to #CookBlogShare. Eb x
Corina
I think the avocado ones were my favourite Eb! I just loved how creamy the avocado was inside the crunchy coating. I think I saw some on Facebook a few months ago and ever since then I'd been thinking I wanted to try them and so pleased I have now. x
Lisa | Garlic & Zest
I was just in the BVI this Spring and had a lot of Caribbean foods -- as well as way too much of that Pusser's rum... I could use these veggie fries to soak up all the alcohol! LOL!
Corina
Haha I'm sure the breadcrumb coating would work as a great sponge. Now I think about it, these fries were missing a lovely Caribbean drink to wash them down with!
Pam Greer
These look seriously amazing!
Corina
Thanks Pam.
Jagruti
I love spicy food, these crunchy vegetables coated with spices sounds delicious.
Corina
Thanks Jagruti, I'm sure you'd love these!
Calleigh - TheForkBite
I tried the zucchinis and they're so yummy, now I will try the green beans.
Corina
I hope you like them! For the green beans the coating doesn't stick on quite so well as with the other veggies but they turn out really tasty anyway.