Avocado Fries and Yogurt Dip
Avocado Fries and Yogurt Dip - Crispy on the outside, tender on the inside.
Healthy, because
Even smarter
Nutritional values
Due to the remarkable proportion of monounsaturated fatty acids, avocado brings anti-inflammatory effects to the body. Yogurt provides us with plenty of calcium, which is important for strong bones and teeth.
The avocado fries are a successful change from classic fries and also taste great with guests. If you like, enjoy them either on their own or as a side dish to a delicious vegan burger.
(Percentage of daily recommendation)
| Calorie | 613 cal. | (29 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 8 μg | (40 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 36.9 μg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 1,419 mg | (35 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 4 Avocados
- salt
- peppers
- 3 Tbsps lemon juice
- 3 ½ ozs Whole Grain Spelt Flour
- 3 eggs
- 6 ¾ ozs whole grain breadcrumbs
- 4 Tbsps olive oil
- 1 chili pepper
- 2 sprigs Basil
- 2 sprigs thyme
- 14 ozs Yogurt (low-fat)
Preparation steps
Peel, halve and pit avocados. Cut flesh into wedges, season with salt and pepper, sprinkle with 2 tablespoons lemon juice and coat in flour. Dredge through beaten eggs and coat with breadcrumbs. Place avocado fries on a baking sheet lined with parchment paper and drizzle with 2 tablespoons oil. Bake in preheated oven at 200 °C / 400 °F for approx. 15 minutes until golden brown.
Meanwhile, halve chili pepper lengthwise, remove seeds, wash and chop. Wash basil and thyme, shake dry and pluck leaves, chop a few herbs and mix with yogurt and 1 tablespoon lemon juice. Season to taste with salt.
Pour yogurt into bowls and drizzle with remaining oil. Arrange avocado fries on plates, add dip. Season everything with pepper, sprinkle with chili and garnish with remaining herbs.
