Vegetable Fries with Homemade Ketchup
Vegetable Fries with homemade ketchup - Colorful fries that taste good for the whole family!
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.
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 25.6 μg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 881 mg | (22 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 36 ozs mixed multicolored Vegetables (e.g. purple, waxy potatoes, sweet potatoes, colorful carrots, celeriac, beet)
- salt
- 2 sprigs thyme
- 4 Tbsps olive oil
- peppers
- 5 ozs Apple (1 small apple)
- 1 ½ ozs small white onions
- 2 ¾ ozs Tomato paste
Kitchen utensils
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.
