A Healthy Twist on a Classic Craving!
Say goodbye to fry-guilt and hello to your new favorite healthy indulgence: Crispy Baked Parsnip Fries! If you thought giving up traditional fries was a sacrifice, think again. These golden, perfectly spiced veggie fries are here to prove that you can have all the satisfying crunch and flavor you crave, without derailing your healthy eating goals. Get ready to munch on a big, beautiful handful of deliciousness!
PREP: 20 minutes | COOK: 12-15 minutes | YIELD: 6 x 1-cup servings
Ingredients
• ¼ tsp / 1.25 ml curry powder
• ¼ tsp / 1.25 ml paprika
• ¼ tsp / 1.25 ml chili powder
• ¼ tsp / 1.25 ml onion powder
• ¼ tsp / 1.25 ml garlic powder
• ¼ tsp / 1.25 ml ground celery seed
• ¼ tsp / 1.25 ml sea salt
• ¼ tsp / 1.25 ml freshly ground black pepper
• 2 lbs / 908 g parsnips, peeled, trimmed, and cut into 3-inch by ½-inch fries
• Cooking spray (avocado or olive oil recommended)
Instructions
1. Preheat your oven to 425°F / 220°C and line a large baking sheet with parchment paper.
2. In a small bowl, whisk together the curry powder, paprika, chili powder, onion powder, garlic powder, celery seed, salt, and pepper.
3. Place the cut parsnips on the prepared baking sheet. Spray them lightly and evenly with cooking spray so the spices will adhere.
4. Sprinkle the spice mixture over the parsnips and toss with your hands until they are all evenly coated.
5. Spread the parsnips in a single, even layer on the baking sheet. Do not overcrowd the pan.
6. Bake for 12 to 15 minutes, flipping halfway through, until the fries are golden brown and cooked through. Serve immediately for the best texture.
Nutritional Information
• Nutritional Value Per Serving
• Calories: 114
• Calories from Fat: 6
• Protein: 2 g
• Carbs: 27 g
• Total Fat: 0.1 g
• Saturated Fat: 0 g
• Trans Fat: 0 g
• Fiber: 6 g
• Sodium: 55 mg
• Cholesterol: 0 mg
Pro Tips
• Pro-Tips for Perfect Parsnip Fries
• Do not overcrowd the baking sheet. Use two sheets if necessary to ensure the parsnips roast to a crispy finish instead of steaming.
• For extra crispy fries, soak the cut parsnips in cold water for 30 minutes, then pat them completely dry before seasoning.
• Ensure your parsnip fries are cut to a uniform size. This promotes even cooking and consistent texture in every bite.
• These pair wonderfully with a dipping sauce! Try a creamy cashew aioli, a spicy sriracha-yogurt dip, or classic ketchup.
FAQ
Q: How do I store leftover parsnip fries
A: Store leftover parsnip fries in an airtight container in the refrigerator for up to 3 days. For the best texture, reheat them in an oven or air fryer at 400°F (200°C) for 5-7 minutes until crispy again. Microwaving is not recommended as it will make them soft.
Q: Can I add protein to make this a complete vegetarian meal
A: Absolutely! To make this a more substantial vegetarian meal, serve the parsnip fries alongside a black bean burger, a hearty lentil soup, or a large salad topped with chickpeas. They also pair well with a protein-rich dipping sauce like a Greek yogurt or white bean dip.
Q: What other vegetables can I use for this vegetarian fry recipe
A: This spice blend and baking method work wonderfully with other root vegetables. Feel free to substitute parsnips with carrots, sweet potatoes, or even turnips. Adjust the baking time as needed, as different vegetables cook at slightly different rates.
Q: Are these baked parsnip fries vegan
A: Yes, this recipe is 100% vegan as written. It uses only plant-based ingredients, including vegetables, spices, and an oil-based cooking spray. Just be sure to serve it with a vegan-friendly dipping sauce like a cashew aioli or classic ketchup.
