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This vibrant oven-baked beet fries recipe transforms ordinary beets into crispy, colorful treats that make the perfect healthy alternative to traditional french fries. Paired with a spicy aioli dipping sauce, these fries deliver a delicious combination of earthy sweetness and satisfying crunch that even vegetable skeptics will enjoy.
I discovered this recipe during my quest to get my children to eat more vegetables. What started as a creative experiment has become a regular request at family gatherings where even the pickiest eaters reach for seconds.
Ingredients
- 4 medium red or golden beets: Fresh beets provide the best flavor and texture. Look for firm beets with smooth skin and no soft spots.
- 1 tablespoon extra virgin olive oil: High quality olive oil enhances the natural sweetness of the beets. Use the best you can afford.
- 1 teaspoon salt: Kosher or sea salt works best for seasoning these fries. The larger crystals adhere better to the beet surfaces.
- 1/2 teaspoon ground pepper: Freshly ground provides the most aromatic flavor but pre ground works too.
- 1/2 cup reduced fat mayonnaise: Creates the base for your aioli with fewer calories than full fat versions.
- 1 tablespoon sambal oelek: This chili paste adds complexity and heat to the dipping sauce. Adjust according to your spice preference.
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Step-by-Step Instructions
- Preheat the Oven:
- Turn your oven to 425 degrees Fahrenheit. Place a large baking tray in the oven while it preheats. This crucial step ensures your fries get crispy from the moment they hit the hot surface.
- Prepare the Beets:
- Thoroughly wash and peel the beets. Use a sharp knife to cut them into thick slices first, then cut those slices into half inch strips that resemble french fries. Try to keep them uniform in size for even cooking.
- Season the Beets:
- In a large mixing bowl, combine the beet strips with olive oil, salt and pepper. Toss thoroughly until every piece is evenly coated. The oil helps conduct heat and creates the crispy exterior.
- Bake to Perfection:
- Carefully remove the hot baking tray from the oven using oven mitts. Arrange the seasoned beet strips in a single layer with space between each piece. Return to the oven and bake for 15 minutes. Remove the tray, toss the fries to ensure even browning, then bake for another 10 minutes until they develop a crispy exterior. Sprinkle with additional salt while still hot.
- Make the Spicy Aioli:
- While the fries bake, prepare the dipping sauce by whisking together the reduced fat mayonnaise and sambal oelek in a small bowl until completely combined. Adjust the spice level to your preference by adding more or less of the chili paste.
The vibrant color of these beet fries never fails to impress guests at my dinner parties. My favorite memory with this dish was watching my vegetable averse nephew devour an entire plate before asking what they were made from. His shocked expression upon learning they were beets was priceless but it didnt stop him from reaching for more.
Storage and Reheating
These beet fries are best enjoyed immediately after baking when they are at their crispiest. However, if you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a baking sheet in a 350 degree oven for about 10 minutes until heated through and crispy again. Never microwave these fries as they will become soggy.
Creative Flavor Variations
While these beet fries are delicious with the basic seasoning, you can customize the flavor profile in numerous ways. Try tossing them with garlic powder, smoked paprika, or dried herbs like rosemary or thyme before baking. For a sweeter version, sprinkle with a tiny amount of cinnamon and a drizzle of honey after baking. You can also experiment with the aioli by adding minced garlic, fresh herbs, or even a squeeze of lemon juice.
Nutritional Benefits
Beets are nutritional powerhouses packed with essential vitamins and minerals. They contain betalains, powerful antioxidants that give beets their vibrant color and provide anti inflammatory benefits. Beets are also rich in folate, manganese, potassium, and vitamin C. When prepared as oven baked fries, they retain more nutrients than if they were deep fried, making this a truly guilt free treat that supports heart health and athletic performance.
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Frequently Asked Questions
- → What beets work best for this dish?
Both red and golden beets work well for this dish. You can use either or a mix of both for variety in color and flavor.
- → How can I make the beet fries crispier?
To make the fries crispier, preheat your baking tray before spreading the beets on it. You can also deep-fry them for extra crunch.
- → Can I prepare the fries ahead of time?
Yes, you can freeze the fries after baking. Reheat them in the oven at 350 degrees for about 15 minutes before serving.
- → Can I substitute sambal oelek in the aioli?
If sambal oelek is unavailable, you can substitute it with your favorite hot sauce or chili paste for a similar spicy kick.
- → What is the best way to ensure even baking?
Cut the beets into uniform ½-inch strips and spread them on the baking tray in a single layer without overlapping. Toss them halfway through the baking time to ensure even cooking.