Healthy Asparagus Fries

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Healthy Asparagus Fries: Every bite of these nutritious baked asparagus fries tastes like spring. served vegan and gluten-free, along by a zesty lemon-dijon dipping sauce. Included below is the air fryer method!

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Healthy Asparagus Fries

 

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Parmesan Asparagus Fries

 

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Ingredients 

 

Asparagus Fries

 

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  • 1 pound of asparaguswashed and woody ends trimmed
  • 3/4 cup gluten-free breadcrumbs

 

  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder

 

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  • 1/4 teaspoon pepper
  • Zest from 1/2 a lemon

 

  • aquafaba from a can of chickpeas*see note
  • juice from 1/2 a lemon

Dipping Sauce

 

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  • 2 tablespoons unsweetened plain coconut yogurtor plain Greek yogurt if preferred
  • 1 tablespoon dijon mustard

 

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon lemon juice
  • salt & pepper

Instructions 

 

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  • Set oven temperature to 400°F.

 

  • In a small bowl, combine the breadcrumbs, spices, and zest of lemon; mix well.

 

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  • In another shallow bowl, whisk together the aquafaba and lemon juice.

 

  • One by one, submerge each asparagus spear in the aquafaba mixture, then the breadcrumb mixture, carefully pressing the spears into the breadcrumbs to ensure they stick. After shaking off any extra bread crumbs, transfer to a big, sturdy baking sheet.

 

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  • Bake the asparagus for 8 to 12 minutes (baking time varies depending on spear thickness) or until the asparagus is soft but still has a slight “bite” to it and the breadcrumbs have gone golden brown.

 

  • Prepare the dipping sauce by putting all the ingredients in a small basin and stirring to combine them while the asparagus fries bake.

 

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  • Serve the fries warm out of the oven with the dipping sauce.

 

ALSO SEE

Best 5 Mediterranean Diet Friendly Winter Comfort Foods

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Notes

  • Aquafaba is the liquid in a can of chickpeas or garbanzo beans. Simply drain it out of the can for use in this recipe.

 

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Nutrition

 

  • CARBOHYDRATES: 42G PROTEIN: 10G FAT: 6G SATURATED FAT: 1G POLYUNSATURATED FAT: 4G SODIUM: 913MG FIBER: 7G

 

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FAQs AND QUESTIONS

 

What is Aquafaba?

 

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  • Aquafaba is such a neat vegan ingredient and this was actually one of the first times I experimented with it. It’s known as a vegan egg replacement and often what you’ll see things like vegan meringue made of.

 

  • For the majority of breaded veggies, an egg wash is usually necessary prior to dredging in flour or breadcrumbs to ensure that the breading adheres properly. Unless you’re preparing this okra in an air fryer, which, despite looking “breaded,” doesn’t.

 

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  • Vegan recipes such as these asparagus fries can be made by substituting aquafaba for whisked egg.

 

  • Simply open a can of chickpeas and reserve the liquid that would normally pour out of the can. Aquafaba is that liquid!

 

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  • Now that your can of chickpeas is open, you can roast them, use them to make chocolate chip chickpea blondies, or prepare a savory Kung Pao chickpea dish for a dinner that you could eat on the go.

Are These Gluten Free?

 

  • Yes! They are naturally gluten-free, as long as you use a gluten-free brand of breadcrumbs.

 

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  • I usually make my own gluten-free breadcrumbs by toasting gluten-free bread until *almost* burned, letting it cool completely, then processing in a food processor until breadcrumb consistency.

 

  • I prefer to make my own so I can control the quality of the breadcrumbs as well avoid any seasonings which are often added to store-bought breadcrumbs.

 

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Can I use canned or frozen asparagus?

 

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  • I suggest using fresh asparagus only if you want these fries to stay crisp. Since it is at its freshest in the spring, that is the best time to enjoy it.

 

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Author

    by
  • JASMINE GOMEZ

    Jasmine Gomez is the Wishes Editor at Birthday Stock, where she cover the best wishes, quotes across family, friends and more. When she's not writing for a living, she enjoys karaoke and dining out more than she cares to admit. Who we are and how we work. We currently have seven trained editors working in our office to produce top-notch content that you can rely on. All articles are published according to the four-eyes principle: After completion of the raw version, the texts are checked by (at least) one other editor for orthographic and content accuracy.

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