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.
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 for Healthy Spiced Vegetable Fries
Healthy Spiced Vegetable Fries for Caribbean Food Week
- 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 tbsp plain flour
- 2 tsp Caribbean curry powder
- 2 eggs lightly beaten
- 3 milk
- 150 g panko breadcrumbs
- Sprayable cooking oil optional
- 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.
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Places I'm sharing these spiced vegetable fries
Disclosure: I received a hamper of Caribbean foods from Grace Foods to create recipes for this post. All opinions are my own.