These Cassava fries are a reminder of the street vendors you find in parts of East Africa, selling favorite snacks to the locals. Served hot with lemon juice or hot sauce, they are bursting with flavor and are a far cry from regular potato fries!
Lower in fat than regular fries they are higher in dietary fiber (twice that of a potato), are quite filling and are a nice change from your regular french fries. Just try them!
CASSAVA FRIES RECIPE
Equipment
- 1 baking tray
- 1 oven
Ingredients
- 4 large cassava roots
- 2 tbsp olive oil
- salt and pepper to season
Instructions
- Peel the cassava root and then divide each cassava root into 4 thick strips (1 cassava root serves four).
- Lay them in a large pile on baking tray.
- Bring a pot of salt water to a boil and then add the cut cassava. Boil for about 30 minutes.
- Remove from the stove and drain all the liquid.
- Add all other ingredients and mix thoroughly.
- Preheat oven to 400°F.
- Bake for 15-20 minutes or until golden brown.
Video
Notes
- Serve them hot out of the oven as an appetizer!
- This is street food at its best! Served with chili sauce these tasty fries are bursting with flavor.
- They also make a nice side dish with a burger or some other protein.
Nutritional ingredients of cassava
Cassava, a versatile root vegetable, boasts a nutritional profile that makes it a valuable addition to your diet. Let’s delve into the essential components that make cassava a nourishing choice:
- Carbohydrates for Energy: Cassava is primarily composed of carbohydrates, providing a steady source of energy for your body’s functions and daily activities.
- Dietary Fiber Content: Rich in dietary fiber, cassava supports digestive health by promoting regular bowel movements and aiding in the prevention of constipation.
- Vitamins and Minerals: Cassava contains a range of essential vitamins, including vitamin C for immune support and B vitamins for energy metabolism. Additionally, it provides minerals like manganese, which contributes to bone health and antioxidant defense.
- Low in Fat: Cassava is naturally low in fat, making it a suitable choice for those aiming to manage their fat intake.
- Protein Content: While cassava is not a significant source of protein, it contributes to your overall protein intake when combined with other protein-rich foods.
- Antioxidant Potential: Cassava contains antioxidants like beta-carotene, which supports eye health, and other compounds that help combat oxidative stress in the body.
Considerations:
- Cassava is naturally gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease.
- Note that cassava contains a substance called cyanogenic glycosides, which can release toxic cyanide when not prepared properly. Peeling, soaking, and cooking cassava thoroughly removes these compounds.
Balancing Cassava in Your Diet: Cassava can be enjoyed as part of a balanced diet, especially when paired with other nutrient-dense foods. Combining it with protein sources, vegetables, and healthy fats creates a well-rounded meal.
Versatile Culinary Options: From cassava fries to cassava cakes and even as a base for gluten-free flours, cassava’s versatility extends to a variety of culinary creations.
Cassava: A Wholesome Choice: Embrace cassava as a source of energy, fiber, and a spectrum of nutrients. Incorporating it thoughtfully into your meals can add diversity and a touch of tropical flavor to your dining experience.
Serving Suggestions
When to Enjoy:
- Game Day Snacking: Elevate your game day spread with a platter of crispy cassava fries.
- Movie Nights: Turn movie nights into a gourmet experience with these addictive treats.
- Gatherings and Parties: Offer cassava fries as a unique and unforgettable party snack.
Audience:
- Snack Enthusiasts: Those who crave the perfect balance of crispiness and flavor in every bite.
- Food Explorers: Individuals keen on trying unique and creative snacks beyond the usual options.
- Health-Conscious Indulgers: Seeking a guilt-free way to enjoy a classic comfort food.
Pair with:
- Dipping Sauces: Offer an array of dipping options, from tangy ketchup to spicy aioli or creamy ranch.
- Burgers and Sandwiches: Use cassava fries as a sidekick to your favorite burgers or sandwich creations.
Garnish:
- Fresh Herbs: Sprinkle chopped parsley or cilantro on top for a burst of color and freshness.
- Grated Cheese: A light dusting of grated cheese adds an extra layer of flavor and indulgence.
FAQs of Cassava Fries
- How do I achieve the perfect crispiness? Achieving the right texture requires cutting the cassava into uniform pieces and ensuring the oil is hot enough before frying.
- Can I use frozen cassava? Yes, frozen cassava can be used, but it’s important to thaw and pat it dry before frying for the best results.
- Can I bake cassava fries instead of frying? Absolutely! Baking is a healthier alternative that still delivers a satisfying crunch.
- Are cassava fries gluten-free? Yes, cassava is naturally gluten-free, making these fries suitable for those with gluten sensitivities.
- How do I store leftover cassava fries? Place them in an airtight container in the refrigerator. To reheat, bake them in the oven for a few minutes to restore their crunch.
With each crispy bite of cassava fries, you’re savoring more than just a snack – you’re embracing the unique essence of this versatile root vegetable. So relish the crunch, experiment with flavors, and let cassava fries add a touch of excitement to your culinary adventures. Happy frying and happy indulging!
