Sweet Potato Wedges with Mango Chutney
Sweet potatoes are my favorite starchy vegetables. Not that I don’t have love for a regular potato, I’m all about potatoes but nutritionally speaking sweet variety has much more to offer. It gives you more fiber and much more vitamin A and C plus it doesn’t affect your blood sugar as much as white potato. That’s pretty surprising considering the fact that it’s sweeter in taste. Nevertheless old school regular potato still is a great choice and offers a lot of nutrients but it can’t really compete with a super healthy sweet type.
There are many ways to eat sweet potato, baked, boiled, mashed or pureed for a soup but my favorite way is to eat it just like fries, cut into wedges and roasted until crispy. I still haven’t mastered the art of making thin cut fries, whether they are sweet potato or regular ones, somehow they always end up sticking to my baking sheet but wedges always come out perfect. They’re a little bit less crispy that normal potatoes but it’s due to the sweet potato consistency. You can help it get crispier by dipping it in flour or cornstarch before baking.
I love to dip them in mango chutney. It might sound a bit odd but trust me, they perfectly match. Next time however I want to try them with tomato chutney or ajoli, that must be a nice combination too.
Ingredients (makes 4 side servings):
2 large sweet potatoes or 4 small ones
1 tsp cayenne pepper
1 tsp garlic powder
1/2-1 tsp salt
1/4 cup olive oil
Here you can find my Mango Chutney recipe.
Cut sweet potato into half, then cut each half into quarters. Cut each quarter into 2-3 wedges depending on a potato size.
Transfer to a mixing bowl. Season with cayenne pepper, garlic powder and salt. Pour olive oil and mix until all the spices and olive oil are distributed evenly among wedges.
Arrange on a baking sheet and bake 20 minutes in the oven preheated to 450°F. After that time turn them over and continue baking 10 minutes more or until crispy.
Nutrition Facts in 1 portion (whole dish yields 4 side portions, mango chutney nutritional analysis in other post):
Energy:
Kilocalories 175.29 kcal, Protein 1.57 g, Carbohydrate 20.07 g
Fat:
Total 10.17 g, Saturated Fat 1.42 g, Monounsaturated Fat 7.39 g, Polyunsaturated Fat 1.08 g,Cholesterol 0 mg
Carbohydrates:
Dietary Fiber 2.99 g, Sugar 4.17 g
Vitamins and minerals:
Vitamin C 2.39 mg, Vitamin A (IU) 14,151.5 IU, Calcium 30.21 mg, Iron 0.67 mg, Sodium 345.75 mg
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Delicious and healthy! Love these with the mango chutney…
I adore sweet potatoes, and really love sweet potato fries. That mango chutney sounds like the perfect dipping sauce for them too!
Those “fries” look great. And the mango chutney is an excellent idea! Going to have save/steal it for home.
Hi Magda, I’m excited to discover your blog – I love reading about/cooking nutritious vegetarian recipes too! Love the idea for these fries, I never would have thought of eating them with chutney!
I love sweet potatoes, too. I must dip in chutney, too. Haven’t tried that. Thanks very much for sharing.
gREAT ,,i LOVE SWEET POTATOES..and those widges look yummy.
I have been craving sweet potatoes! This will work nicely…
YUM! what a colorful and flavorful dish!
hi
1st time here. wonderful space. video of the recipe is very attractive. potatoes looks yummy and nutirtious
have a look o my blog
You can grill the sweet potatoes, too. We’ll have to try the mango chutney, Yum!
perfect~! YUM!
I love making sweet potato fries and chips from scratch… dipping them in mango chutney sounds delicious!!
I love sweet potatoes. That would make a great snack or for me dessert
.
I totally agree! Sweet potatoes are my favorite starch. Except I usually can’t even bring myself to dip my sweet potato fries in anything because I don’t want to cover up their delicious taste. I just like to roast mine with garam masala. Yum.
I’ve had sweet potato chips with coriander dip, but not with mango. One to try for sure aS i LOVE the flavour.
These look great! I just bought sweet potatoes and I think I need to make these soon.
Mmmmm, that sounds delicious. I’ll bet the roasting brings out the sugars and caramelizes them to perfection. This will definitely need a try!
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