These crispy Green Bean Fries pair wonderfully with this nutritious Sweet Potato Dip for an after-school snack kids will be unable to resist. These are also great as an appetizer!
The Sweet Potato dip is super delicious and pairs well with tortilla chips, pitas, sliced baguette and more. This recipe makes about 3 cups of dip which is more than enough for the green bean fries.
Green Bean Fries with Sweet Potato Dip
Adapted from Summer 2016 Edition of Todays Parenting
Prep: 30 min | Cook: 15 min | Total: 45 min
Dip:
1 Sweet Potato
1 Red Bell Pepper
3 Cloves Garlic, unpeeled
1/4 Cup Greek Yogurt
1 tsp Ground Cumin
1/8 tsp Salt
Ingredients:
1/4 Cup All purpose Flour
2 Large Eggs, lightly beaten
2/3 Cup Panko Bread Crumbs
1/4 Grated Parmesan
1/8 tsp Salt
250g (2 Cups) Green Beans, trimmed
Dip Directions:
Preheat oven to 400F
Line a baking sheet with parchment paper.
Roast sweet potato, bell pepper and garlic.
Turn bell pepper several times to blacken on all sides (about 30 minutes). Transfer to a bowl and cover.
Turn garlic once and once very soft, remove from oven to cool.
When sweet potato softens (about 50 minutes), remove from oven to cool.
When cool, peel pepper, squeeze garlic out of its skin, and scoop sweet potato from its skin.
Transfer pepper, garlic and sweet potato to a blender or food processor.
Add yoghurt, cumin and salt.
Blend until smooth then transfer to a serving bowl.
Directions:
Preheat oven to 425F.
Line a baking sheet with parchment paper.
Stir Panko with Parmesan and salt in a shallow bowl.
Coat beans in flour, then dip into eggs.
Cover with pankp mixture and arrange in a single layer on prepared sheet.
Bake in the centre of the oven until beans are golden-brown. About 14-16 minutes.
Serve with Sweet Potato Dip.
Green Bean Fries with Sweet Potato Dip
Ingredients
Dip:
- 1 Sweet Potato
- 1 Red Bell Pepper
- 3 Cloves Garlic, unpeeled
- 1/4 Cup Greek Yogurt
- 1 tsp Ground Cumin
- 1/8 tsp Salt
Ingredients:
- 1/4 Cup All purpose Flour
- 2 Large Eggs, lightly beaten
- 2/3 Cup Panko Bread Crumbs
- 1/4 Grated Parmesan
- 1/8 tsp Salt
- 250 g 2 Cups Green Beans, trimmed
Instructions
Dip Directions:
- Preheat oven to 400F
- Line a baking sheet with parchment paper.
- Roast sweet potato, bell pepper and garlic.
- Turn bell pepper several times to blacken on all sides. Transfer to a bowl and cover.
- Turn garlic once and once very soft, remove from oven to cool.
- When sweet potato softens, remove from oven to cool.
- When cool, peel pepper, squeeze garlic out of its skin, and scoop sweet potato from its skin.
- Transfer pepper, garlic and sweet potatoe to a blender or food processor.
- Add yogurt, cumin and salt.
- Blend until smooth then transfer to a serving bowl.
Directions:
- Preheat oven to 425F.
- Line a baking sheet with parchment paper.
- Stir Panko with Parmesan and salt in a shallow bowl.
- Coat beans in flour, then dip into eggs.
- Cover with pankp mixture and arrange in a single layer on prepared sheet.
- Bake in the centre of the oven until beans are golden-brown. About 14-16 minutes.
- Serve with Sweet Potato Dip.
Nutrition Information:
Serving Size:
1 gramsAmount Per Serving: Unsaturated Fat: 0g
Elizabeth Lampman is a coffee-fuelled Mom of 2 girls and lives in Hamilton, Ontario. She enjoys travelling, developing easy recipes, crafting, taking on diy projects, travelling and saving money!
lori galbraith
Monday 27th of November 2017
I have never heard of either of these in a recipe, sounds interesting. Looks good!
LisaM
Sunday 26th of November 2017
Yum! the dip sounds awesome. I'm not a fan of green beans but I've never tried them this way before.
Darlene Schuller
Sunday 26th of November 2017
Normally this would not be my cup of tea.. but they do look amazing and that dip sounds/looks delicious!!
GiGi Eats
Saturday 25th of November 2017
I've made Green Bean "Fries" but not with a coating... And I threw them in the air-fryer! Ugh. SOOOO good!
Melissa Griffiths
Saturday 25th of November 2017
I love green bean fries - and this dip sounds way better than the typical mayo-laden alternative! Yum!