Delicious vegan loaded fries with beans, mashed avocado and vegan cheese for a home movie night or a quick dinner idea.
I love potatoes. Like any way, any shape and any form.
But tell me, what potato dish isn’t tasty?
Unfortunately, potatoes have a bad rep because of all these crazy diets. Potatoes are a vegetable, first of all. Secondly, yes, they are starchy carbohydrates but they are full of goodies.
So to bust the myth of potatoes being bad, fattening and unhealthy, they are most certainly not. Of course, If you decide to fry them, cover in oil, cheese, sour cream or similar, they WILL become dense in calories. But to have mashed potatoes (without butter), grilled/baked or cooked is not just delicious but also healthy and beneficial for your health.
Take this vegan loaded fries recipe as an example. All the ingredients are healthy but also extremely delicious. You have proteins from beans and cashews. Healthy fats from avocado and cashews. Carbs from potatoes and the rest.
Have you tried this recipe yet?
Bear in mind that the quantity of food you eat is also important. One potato won’t make a difference, but 10 potatoes might.
I don’t like talking about calories on my blog because I don’t want anyone stressing about that here. Calories are very tricky and I won’t be going into depth but just bear in mind that a pack of Jell-O has almost the same amount of calories as a tablespoon of peanut butter. Now tell me, which one is more nutritious?
I try to eat intuitively hence not sharing nutrition facts on my blog. It doesn’t mean I don’t think about the food I eat but I tend not to stress about calories. I absolutely respect if you do count them, as long as it doesn’t affect your mental health and body image.
Now, let’s list the key ingredients for this heavenly tray of goodness- Loaded vegan fries;
- Potatoes – Advisably, for the best loaded vegan fries recipe, make your own fries if you can. Peel the potatoes, chop them in fries shape, and voila. If you are in rush, feel free to use store-bought fries. In that case, cook by the instructions on the packaging.
- Beans and sweetcorn – I used canned red kidney beans and sweetcorn but there are plenty of other options. Cannellini beans, chickpeas, black beans are all great addition to load your fries. If you wish to add a different texture to the fries, you can mash the beans into a paste and spread it around like guacamole.
- Avocado / Guacamole – Okay, this is a must. Because, avocado. Mash the avocado, add lime or lemon juice, salt and pepper. Done.
- Cashews – you will need a cup and a half of pre-soaked cashews for the cheese sauce, but you can read the full recipe below.
Subs Note: You can absolutely use store-bought vegan grated cheese instead of making the cashew cheese sauce.
Nutrition benefits of potatoes
Potates are amazing. No doubt.
As mentioned previously, potatoes are a starchy carb. Starchy foods are our main source of carbohydrates and have an important role in a healthy diet.
Focusing on potatoes, they are rich in vitamins and minerals, and a good source of fibre. Furthermore, they are naturally cholesterol and fat-free.
Vitamins such as C, B vitamins (B1, riboflavin, B3, pantothenic acid and B6), as well as minerals – iron, potassium, phosphorus and magnesium can all be found in potatoes.
High vitamin C content in potatoes in combination with iron helps with better iron absorption.
Note: When preparing potatoes, leave the skin on to get that extra fibre, vitamins and minerals from it.
Other potato benefits are:
- Controls blood sugar
- Rich in antioxidants
- May improve digestion
- Naturally gluten-free
Read more about potatoes here – Potatoes and Nutrition
Now, without further ado..let’s make some incredibly tasty vegan loaded fries!
Vegan Loaded Fries RecipeCourse: Sides, MainCuisine: AmericanDifficulty: Easy
Delicious vegan loaded fries with beans, avodaco and vegan cheese for a home movie night or a quick dinner idea.
4 large potatoes
1 can red kidney beans
1/2 can sweetcorn
2 tbsp olive oil
1 tbsp dried thyme
1 tbsp dried basil
1 tsp smoked paprika
1 large or 2 small mashed avocados
1/2 lime juice
1 tsp Himalayan salt
1 tomato (diced)
Pickled jalapenos (as much as you prefer)
Gherkins, chopped (as much as you prefer)
Rocket leaves (optional)
- Cashew cheese (feel free to use store-bought vegan cheese instead)
1 1/2 cup cashews (pre-soaked at least 30min in hot water)
3 tbsp nutritional yeast
1 tsp garlic powder
1/2 tsp ground turmeric
1 tbsp dijon mustard
1 tsp lemon juice
1 tsp salt (add more if necesarry)
- Pre-heat the oven to 200°C
- Line up a baking tray with baking paper.
- Spread the potatoes, making sure they are not onto each other so they bake evenly.
- Add the oil and spices and using your hand, coat them well.
- Once all coated, bake them for 20 min. (Flip over half way)
- Cashew cheese
- Drain the cashews
- Add the cashews and rest of the ingredients to a blender and blend on high until smooth and veeery creamy.
- Assembling the fries
- Once the fries are baked, add all the veggies and drizzle the cashew cheese sauce as much as you like.
- You can eat it straight away as it is or you can put it back in the oven for 5 minutes just to warm up the cheesy sauce (or vegan cheese to melt) and the added veggies. In that case, add the mashed avocado once you take it out of the oven and a drizzle of lime juice.
- Storing – store the cheese sauce in an airtight container and place it in a fridge. It could be used as a pasta sauce (mac and cheese), nacho dip, lasagna cheese or any other recipe that requires cheesy sauce. Simply place it in a pot and reheat. The sauce can last up to 5 days in a fridge.
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