Basic Healthy Recipe

Vegetable Fries with Homemade Ketchup

Average: 5 (12 votes)
(12 votes)
Vegetable Fries with Homemade Ketchup

Vegetable Fries with homemade ketchup - Colorful fries that taste good for the whole family!

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Health Score:
96 / 100
30 min.
ready in 45 min.
Ready in

Healthy, because

Even smarter

Nutritional values

The superpower of tomato ketchup? Lycopene, the red pigment that belongs to the carotenoids, protects the cells and activates the immune system. Our dip variant is made with sweet apple and completely without refined sugar.

If you like, you can replace the apple with a pear to sweeten the ketchup. For a healthy curry ketchup, simply add some curry powder to the dip.

1 serving contains
(Percentage of daily recommendation)
Calorie209 kcal(10 %)
Protein3 g(3 %)
Fat16 g(14 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin K25.6 μg(43 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.3 mg(21 %)
Folate96 μg(32 %)
Pantothenic acid1 mg(17 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium881 mg(22 %)
Calcium40 mg(4 %)
Magnesium37 mg(12 %)
Iron1.2 mg(8 %)
Iodine4 μg(2 %)
Zinc0.4 mg(5 %)
Saturated fatty acids2.3 g
Uric acid52 mg
Cholesterol0 mg
Complete sugar13 g


36 ozs mixed multicolored Vegetables (e.g. purple, waxy potatoes, sweet potatoes, colorful carrots, celeriac, beet)
2 sprigs thyme
4 Tbsps olive oil
5 ozs Apple (1 small apple)
1 ½ ozs small white onions
2 ¾ ozs Tomato paste
How healthy are the main ingredients?
AppleTomato pasteonionolive oilthymesalt

Kitchen utensils

1 Immersion blender

Preparation steps


Clean, peel, wash and cut vegetables into sticks about the thickness of a finger. Cook them in boiling salted water for about 2 minutes. Then rinse and pat dry. Wash thyme, shake dry and pluck off leaves.


Mix vegetables with 3 tbsp. oil and thyme leaves and season with salt and pepper. Spread on a baking sheet covered with baking paper and bake in a preheated oven at 350 °F for 30 minutes until golden brown, turning in between; increase the temperature to 425 °F for the last 5 minutes and let the fries brown.


In the meantime, for the ketchup, clean, wash, quarter and core the apple, peel the onion; chop both. Heat remaining oil in a pot. Sauté onion and apple for 5 minutes over medium heat. Add tomato paste and 2-3 tablespoons water, season with salt and pepper and simmer for 5 minutes. Then puree finely with a hand blender. Serve the vegetable fries with the ketchup.