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5
from 1 vote
Asparagus Fries
Fun, delicious way to get kids or picky eaters to eat their greens. These crunchy, satisfying asparagus fries are super tasty.
Prep Time
10
minutes
mins
Cook Time
15
minutes
mins
Total Time
25
minutes
mins
Course:
Side Dish
Cuisine:
Mediterranean
Servings:
4
Calories:
228
kcal
Author:
Maria
Equipment
Big ziploc bag
Ingredients
1
bunch
asparagus
1
cup
panko bread crumbs
½
cup
vegan parmesan cheese
2
teaspoon
salt
1
tablespoon
garlic powder
½
cup
flour
4
tablespoon
ground flax seed mixed with 8 tablespoon water
this is our egg replacement
US Customary
-
Metric
Instructions
Pre-heat oven to 425 degrees
Trim off woody, tough bottoms of asparagus
Rinse asparagus well to get rid of any dirt
Cut asparagus into thirds so they're about fry length
Mix together bread crumbs, salt, vegan parmesan cheese and garlic powder in a bowl.
Make your flax egg in a separate mug
Place asparagus in a big, Ziploc bag
Pour in flour and shake the bag to coat asparagus well
Pour in the flax egg and shake the bag to coat asparagus well
Pour in the bread crumb mixture and shake bag to coat asparagus well
Place on a lined baking sheet, spread the asparagus out
Drizzle olive oil over tops of asparagus - season with a pinch of salt
Bake for 15 minute or until golden brown
Serve with favorite dip: ketchup, BBQ sauce, vegan mayo
Video
Notes
If you can't find vegan parmesan cheese, you can just use ½ cup of nutritional yeast.
Nutrition
Calories:
228
kcal
|
Carbohydrates:
34
g
|
Protein:
8
g
|
Fat:
7
g
|
Saturated Fat:
2
g
|
Sodium:
1418
mg
|
Potassium:
354
mg
|
Fiber:
6
g
|
Sugar:
3
g
|
Vitamin A:
851
IU
|
Vitamin C:
6
mg
|
Calcium:
87
mg
|
Iron:
5
mg