If you love vegetables, these healthy Caribbean-spiced vegetable fries made with avocado, green beans and courgette (zucchini) are sure to tempt you. Baked until crisp, they make a great main or side dish.
Caribbean Food Week takes place each August, and these Caribbean-spiced vegetable fries are a tasty, lighter way to celebrate. Seasoned with Caribbean curry powder and served with a hot sauce or a cooling dip, they bring a little island flavour to the plate.
Vegetable fries might not be the first thing that comes to mind when you think of Caribbean food, but these baked, crunchy-on-the-outside, soft-on-the-inside sticks — finished with curry spices — are surprisingly addictive and a hit at gatherings.
These Caribbean Spiced Vegetable Fries are Perfect Party Food
I was sent a hamper of Caribbean products and asked to create a street-party friendly spread. Finger food suits a street party perfectly, and fries are a universal favourite. Last year I made spiced curly fries that the kids loved; this time I wanted something healthier yet still tempting. A large platter of baked vegetable fries fit the bill — crispy outside, tender inside, and easy to share.
What Vegetables are in these Green Vegetables Fries?
This recipe uses courgette (zucchini), green beans and avocado. Each crisps nicely on the outside while the inside stays soft — avocado becomes creamy, courgette tender, and beans keep a pleasant bite. Because they’re baked rather than deep-fried, they’re a healthier alternative that still satisfies that crispy-fries craving.
I originally planned to spray the vegetables with oil before baking, but I forgot. They still came out nicely crisp, so an oil spray is optional depending on how crisp you want them.
Can you Cook these Spiced Vegetable Fries in Advance?
Like most fries, they’re best served right after cooking when they’re at their crispiest. You can prepare them ahead by coating the vegetables in breadcrumbs and arranging them on the baking tray, then bake just before serving to retain texture.
Can you cook them in the air fryer?
Yes — they work well in an air fryer and can come out even crispier with less oil. If you enjoy air-fryer recipes, asparagus or other vegetables are also great options to try the same method on.
A great way to use unripe avocado
Avocado fries are an excellent way to use an under-ripe avocado. The breadcrumb coating protects the avocado as it bakes, so the flesh softens and becomes creamy without turning to mush.
Can you adapt this Recipe for Vegetable Fries?
If you want a different flavour profile with a Caribbean touch, jerk fry mixes work well as an alternative coating. You can swap the curry seasoning for a spicier jerk blend or other Caribbean spice mixes to customize the heat level.
These fries are versatile: serve them as a healthy snack, party finger food or as a side to burgers, chicken or steak.
What can you serve with vegetable fries?
They’re delicious with dipping sauces. Try a cooling yogurt, avocado and coriander dip or a spicy hot sauce for contrast. They’re filling enough to serve as a light main with a salad, or as an appetiser or side.
Recipe
Healthy Spiced Vegetable Fries for Caribbean Food Week
Corina Blum
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Ingredients
- 1 courgette — cut into sticks
- 70 g green beans — ends removed
- 1 avocado — slightly under-ripe, stone removed and sliced
- ½ lime — juiced
- 2 tablespoons plain flour
- 2 teaspoons Caribbean curry powder
- 2 eggs — lightly beaten
- 3 tablespoons milk
- 150 g panko breadcrumbs
- Sprayable cooking oil — optional
Instructions
- Preheat the oven to 200°C.
- Squeeze the lime juice over the avocado slices to prevent discolouration.
- Set up three bowls: flour mixed with curry powder in the first, beaten eggs with milk in the second, and breadcrumbs in the third.
- Coat a handful of courgette sticks in the flour mixture, dip into the egg, then coat in breadcrumbs, ensuring all sides are covered.
- Arrange the coated pieces on a baking tray with space between each piece.
- Repeat the coating process with the green beans and avocado slices until all vegetables are prepared.
- Optionally spray the coated vegetables lightly with cooking oil to help them crisp.
- Bake at 200°C for 12–15 minutes, or until lightly golden and crisp on the outside.
Notes
Nutritional information is approximate and provided as a guideline.
Nutrition
Calories: 293 kcal • Carbohydrates: 38 g • Protein: 10 g • Fat: 11 g • Saturated Fat: 2 g • Cholesterol: 81 mg • Sodium: 315 mg • Potassium: 527 mg • Fiber: 6 g • Sugar: 4 g • Vitamin A: 410 IU • Vitamin C: 18.4 mg • Calcium: 109 mg • Iron: 3.3 mg
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More of my Caribbean inspired recipes
Places I’m sharing these spiced vegetable fries
Eat Your Greens hosted by Allotment 2 Kitchen
Cook Blog Share hosted by Easy Peasy Foodie
Disclosure: I received a hamper of Caribbean foods to create recipes for this post. All opinions are my own.