Green Bean Fries with Spicy Basil Ranch Dip

I’ve always loved green beans, so it doesn’t take much convincing to get me to eat them.  A simple steam is my favorite, but every once in awhile it’s nice to switch it up a bit.  Plus, when you’re having bean burgers for dinner, fries seems like the obvious side.

For all those veggie-haters out there, this one’s for you.  Whether you love yourself some veggies or can’t seem to swallow the taste, this recipe is sure to make a healthy serving go down easy.  While these fries aren’t necessarily swapping starchy potatoes for kale or any “superfood” like that, they are at least constructed from something green.  GREEN beans that is.  Despite not having quite the star status of other green veggies, green beans are still packed with folate (an essential B-vitamin), vitamins C and K, and iron.  And they taste mighty fine in this recipe too.

Panko crumbs crisp these babies up without sending them to the deep fryer, meaning a major trim in fat and calories for you.  Unless you’re vegan, don’t skip out on the dip.  The basil-y combination stars in this recipe, providing an exciting dish of flavor for you to dip your green fries in.  Ranch and hot sauce are obvious dip buddies, but the basil adds a whole other level of magic that has me wanting to use this dip as a dressing for everything in site.

Green Bean Fries with Spicy Basil Ranch Dip

Ingredients

  • For the beans:
  • -4 cups of green beans, ends trimmed
  • -1/3 cup flour
  • -1/2 cup nutritional yeast
  • -1 egg
  • 2 Tbsp. garlic powder
  • -1 Tbsp. paprika
  • -1/2 tsp. salt
  • -1/2 tsp. pepper
  • -1 1/2-2 cups panko crumbs
  • 1/2 cup soy milk
  • For the dip:
  • -3 Tbsp. basil leaves
  • -2 clove garlic
  • -1/2 cup light ranch
  • -1-2 tsp. Cholulah, or hot sauce, to taste

Instructions

  1. For the beans:
  2. Steam beans for 3 minutes over boiling water, and then immediately run under cold water. Pat dry.
  3. Preheat oven 425F.
  4. Combine flour, nutritional yeast, paprika, salt, pepper, and garlic powder in one bowl. In a separate bowl, whisk together egg and soy milk. Place panko crumbs in a third bowl.
  5. Dredge beans in flour mixture, then egg mixture, then panko crumbs. Arrange in a single layer on a nonstick, aluminum foil-lined baking sheet. Bake for 15 minutes, or until panko crumbs are slightly brown and beans are tender. Serve with dip (see below).
  6. For the dip: Blend garlic in food processor. Add remaining ingredients and blend until combined. Adjust hot sauce, to taste.
http://foodfitnessfreshair.com/2011/07/30/green-bean-fries-with-spicy-basil-ranch-dip/

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10 Comments

  • Reply
    Josh
    July 30, 2011 at 6:37 am

    Maybe also good with anchovy in the dip if you allow it?

  • Reply
    Heather
    July 30, 2011 at 11:24 am

    I love roasting green beans – have never tried this though. Looks delicious!

  • Reply
    Heidi @ Food Doodles
    July 30, 2011 at 6:19 pm

    Those look awesome! I love green beans, can’t wait to try them baked into fries like this! And that dip sounds really good. I’m loving basil so much right now 😀

  • Reply
    Synne
    July 31, 2011 at 10:40 am

    That looks delicious!! I’ve never tried roasting green beans, but now I have to 🙂
    Do you think it would work with canned ones?

    • Reply
      Food-Fitness-FreshAir
      August 1, 2011 at 9:06 am

      I’m not sure canned green beans would work. They’re usually a lot softer, so I think fresh would be ideal. Doesn’t hurt giving it a try though, as long as they’re not pre-seasoned!

  • Reply
    The Swedish Chef
    August 1, 2011 at 12:33 pm

    These look and sound awesome. Definitely going on the list of recipes to try.

  • Reply
    smartfoodandfit
    August 1, 2011 at 1:03 pm

    This look good and I like how you added nutritional yeast! I have to try this one!

  • Reply
    Sammy
    August 3, 2011 at 1:02 pm

    Is the nutritional yeast just a bonus? Would they work without?

    • Reply
      Grace Dickinson
      August 3, 2011 at 1:08 pm

      The nutritional yeast adds a depth of flavor, but it’s not entirely necessary. You can pick it up at whole foods or health food stores if you decide to use it. It’s great on popcorn!

  • Reply
    Jane
    August 4, 2011 at 3:03 pm

    I think these will be a good party appetixer for this weekend. Thanks for the inspiration!

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