Articles & Recipes

Chipotle Green Bean Fries with Vegan Ranch

Ashley Sperber - Friday, June 16, 2017
Chipotle Green Bean Fries with Vegan Ranch

French fries are great, but not for you.  Being an avid french fry-aholic myself, I can empathize with anyone that's had to sacrifice their affinity for crispy, salty, greasy goodness for the betterment of their health.... hence the creation of veggie fries.  Yes, potatoes are technically a veggie, but they are loaded with starch, and their nutrient complex is volatile, meaning it's sensitive to heat.  When we fry potatoes, they lose most redeeming nutritional qualities.  French fries are exceedingly bad for us because they are also fried in canola or soybean oil, which are the cheapest oils available to restaurants.  Canola oil is made from corn. About 95% of corn harvested in the U.S. is genetically modified, whereas, soy is 99% genetically modified.  Furthermore, frying at high temperatures causes the food to oxidize, making it carcinogenic.  I know, it's depressing.

So, let's discuss the alternative.  I can't promise that green beans are going to simulate the scintillating experience that traditional french fries offer, but I can provide an innovative and fun way to eat your greens.  Of course if you commonly enjoy your french fries with ketchup, by all means, give it a go with the green beans.  I personally felt like the veggies needed a better compliment, which is why I paired it with vegan ranch.  I don't think I need to go into the specifics of why ranch is less than ideal for any diet.  Any prepared food that can sit on a shelf for an extended period time (other than pickled foods) is generally loaded with preservatives.  Even if it's not vegan, you are better off making your own at home.

This recipe works a lot better when the beans are dipped in an egg wash, but for those who are vegan you can skip this step.  I faced a challenge when attempting to supplement the egg wash with a vegan alternative, so I simply coated the beans lightly in olive oil before tossing them in the bread crumbs.  The crumbs hardly adhere the way they would in an egg wash, but they're still delicious nonetheless. 

serving size: 2-4
total time: 20 mins

  • 1lb green beans, trimmed and washed
  • 2 tablespoons olive oil
  • 1 cup toasted quinoa, blended into a ground meal (or gluten free breadcrumbs of choice)
  • 1 teaspoon sea salt
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 egg (optional)

ranch:

  • 1/2 cup soaked cashews
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon apple cider vinegar
  • 2 tablespoons water
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon chives
  • salt and pepper to taste
Turn the oven to 400 degrees and line a baking sheet with parchment paper.  Lightly steam the green beans by placing them in a pot filled with 1 inch of simmering water, for 2 minutes.  Remove the beans from the heat, strain the liquid and add ice to the pot to stop the cooking process.  (If you are using an egg wash, whisk the egg now.) Combine breadcrumbs salt, paprika, chili and garlic powder and mix until an even consistency is reached.  Place this mixture on a large plate and set aside.  Place the green beans on a separate plate lined with paper towel and pat until completely dry.  
 
(If egg wash is being used, dip no more than a few green beans at a time into the egg, then transfer to the breadcrumbs, and coat.  Remove green beans from breadcrumbs and place on parchment lined sheet tray.  Once all beans have been transferred, lightly drizzle olive oil on top and place in the oven for 10 mins.)  If egg wash is not being used, coat all green beans lightly in olive oil and then roll them in the seasoned breadcrumbs before placing them on the sheet tray.  Again, the breadcrumbs will not adhere as well without the egg wash, so feel free to top remaining breadcrumbs over the green beans before placing in the oven.  Bake for 10 minutes.  While the beans are baking, combine all ranch ingredients into a food processor and blend on high.  Place contents in the refrigerator until the fries are ready to be served.  Once the beans are done cooking, serve immediately with ranch.

 

 

 

 

 

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