It’s Friday and I think we all deserve some fries dipped in ketchup.
I remember back when I considered fries a junk food, something I ordered from the fast food drive-through window with equal anticipation and regret.
How about a plant-based pairing that makes you feel as fantastic after you them as it does while you’re eating them?
In my house, fries and dip is considered health food.
You really can’t argue with that logic when you’re stuffing your face with Oil-Free Purple Sweet Potato Fries dipped in Beet Ketchup.
Plants on plants for the win.
I’m already thinking about fall and cooler weather even though we still have some summer left.
Specifically, I’m daydreaming about my favorite root veggies, sweet potatoes and beets, and all of the plans involving them and cooler temps.
While the whole beets and sweet potato pairing isn’t new for me, the idea of dipping one into the other is.
You’re going to love the earthy taste of beets as dressing for these easy sweet potato fries.
So let’s talk ketchup.
I don’t buy store-bought ketchup very often because most of them contain added sugars to get that sweet tomato-y taste.
I like to say I always read my labels, but ketchup escaped me for a while. I really just thought it was naturally sweet. It’s one of those thing I didn’t really think about, and when I finally did, I stopped buying it altogether.
After a long ketchup hiatus, I was finally ready to make a refined sugar-free version at home.
If you’re going to make your own ketchup, you might as well go all out, right?
I created this healthy dip using pureed cooked beets in place of tomatoes!
Go BEET or go home.
If you’re in a hurry, buy frozen beets and cook or buy pre-packaged cooked beets to cut down on ketchup cook time.
This recipe makes anywhere from 3-4 cups, so if you only want a little ketchup, I recommend halving the recipe.
Purple sweet potatoes are perfect to make “fries” out of because the spuds tend to be longer and more narrow than other sweet potato varietals, making them ideal for slicing into matchsticks.
The flesh on purple sweet potatoes can be thicker and take longer to cook than other sweet potatoes, so I removed mine before baking.
If you can’t find purple sweet potatoes, use any color sweet potato or regular potato in its place.
The beet ketchup turns a deep vibrant magenta that is absolutely stunning paired with the purple sweet potato fries.
For that reason and because they’re delicious, this side would also be fantastic shared at a dinner party or get together with friends.
Enjoy these Oil-Free Purple Sweet Potato Fries with Beet Ketchup as a side dish to your plant-based main course!
I think they’d be fantastic with my Oh Em Gee Tempeh Burgers with Portobello Mushroom Buns or 1-Bowl Quinoa Cakes.
They’re also perfect for snacking on hot off the oven sheet.
Not that I know what that’s like, or anything.
If you make these Oil-Free Purple Sweet Potato Fries with Beet Ketchup, let me know!
Come say hi at @flora_and_vino on Instagram and use #floraandvino.
For more healthy fry pairings, check out my Baked Yam Fries with Oil-Free Roasted Red Pepper Hummus too!
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- a dozen mini purple sweet potatoes or 3-4 large
- ¼ tsp garlic powder
- Himalayan sea salt
- 2 TBS fresh dill
- 1 bunch steamed red beets, diced
- 1 cup apple cider vinegar
- 1⁄3 cup maple syrup
- 1⁄4 cup diced onion
- 1⁄4 tsp. ground coriander
- 1⁄4 tsp. ground cumin
- Himalayan sea salt, to taste
- Freshly ground black pepper, to taste
- BEET KETCHUP
- Scrub and peel beets and dice into quarters. Steam on the stovetop for 10-15 minutest, until fork tender. (If using pre-roasted beets you can skip this step).
- Combine the chopped steamed beets, apple cider vinegar, maple syrup, cumin, coriander, and diced onion in a large saucepan and stir to combine.
- Place over high heat and bring to a low boil. Reduce the heat to medium low, cover, and simmer for 20 - 25 minutes to allow flavors to meld.
- Remove saucepan from heat, allow to cool slightly, and purée in a high speed blender until very smooth.
- Add Himalayan sea salt and black pepper to taste.
- Store in an airtight container in the fridge for up to 2 weeks.
- PURPLE SWEET POTATO FRIES
- Preheat oven to 400 and line a baking sheet with parchment paper.
- Scrub and peel sweet potatoes and slice into "fries" with a knife.
- Spread sweet potatoes onto baking sheet so that none are touching (you may need two baking sheets to achieve this) and sprinkle with garlic powder and Himalayan sea salt.
- Bake for 30-40 minutes, flipping halfway to achieve even browning, until lightly browned and crispy.
- Remove from the oven and sprinkle with fresh dill before serving.