Oven Baked Sweet Potato Fries
Oven Baked Sweet Potato Fries - Crispy and delicious even without a deep fryer!
Healthy, because
Even smarter
Nutritional values
Sweet potatoes owe their strong colour to the beta-carotene, a precursor of vitamin A, which they contain in abundance. This fat-soluble vitamin is important for healthy eyes, among other things.
Serve the sweet potato fries together with a delicious vegan burgers, homemade ketchup and a crisp green salad - then it becomes healthy fast food at its best!
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 3.9 mg | (488 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.1 mg | (118 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 1,111 mg | (28 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 medium size Sweet potato
- 1 Tbsp Spelt flour
- 1 tsp olive oil
- peppers
- ground paprika
- salt
Preparation steps
Peel sweet potatoes as desired or wash them thoroughly and pat them dry. Then halve or cut into thirds and cut into about 1/4" thick sticks.
Place sweet potato sticks in a bowl of water and leave to soak for at least 1 hour (but preferably overnight).
Then remove the sweet potato fries from the water and pat them dry thoroughly.
Preheat the oven together with the baking tray to 450°F / 230°C, (Convection 425°F/ 220°C)
In the meantime, prepare the sweet potato fries: To do this, place the sticks in portions with flour or starch in a bowl with a lid and shake until they are evenly surrounded by the flour.
Cover preheated baking tray with baking paper and coat paper with oil. Place sweet potato fries next to each other on top and season with paprika powder and pepper. The pegs should not touch each other or lie on top of each other. Put the baking tray back into the oven and bake the sweet potato fries on the middle rack for approx. 25 minutes until crispy.
During the baking time, open the oven door from time to time to allow the moisture to escape (about every 5 minutes).
After the baking time, switch off the oven and let the fries rest for about 5 minutes. Season with salt and enjoy the sweet potato fries crispy.
