Root vegetables are exactly as they sound — vegetables that grow at the root of a plant. They are normally starchy vegetables that add a lot of flavor and nutritional variety to your diet. Their composition gives them a lot of culinary diversity. You can enjoy them whole, diced, spiralized, shredded, and more. In our recipe, we’re spiralizing these delicious little morsels and baking them into crispy fritters with a smoked tahini dip.
Spiralizing is all the rage, and for good reason. It is a great way to add some variety to your meal without adding any fat or straying from your core, nutritious vegetables. I am obsessed with my KitchenAid Spiralizer Attachment. My KitchenAid lives on my countertop and we are pretty tight, but if that’s not your thing, the Inspiralizer is also a great option. It is very compact, which is great for stowing it away in tight spaces and super easy to clean.
Root Vegetable Fritters with Smoked Tahini Dip
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 8 fritters 1x
- 2 eggs
- 2 cups sweet potatoes, spiralized and chopped
- 1/2 cup beets, spiralized and chopped
- 1/2 cup turnips, spiralized and chopped
- 1/4 cup Anthony’s Organic Cassava Flour
- 1/4 cup Anthony’s Organic Chickpea Flour
- 1 tsp coriander
- 2 Tbsp green onion, chopped
- 2 Tbsp tarragon, chopped
- 1 Tbsp dill, chopped
- 1/4 cup Artisana Organic Raw Tahini
- 1 lemon
- 1/2 tsp smoked paprika
- Preheat oven to 375F
- Line a sheet pan with parchment paper or a silpat
- In a large bowl, lightly whisk eggs
- Add root vegetables, coriander, cassava flour, chickpea flour, green onion, tarragon, dill and salt and pepper to taste then toss to coat well
- Scoop about 1/4 cup of mixture at a time on to prepared sheet pan to make 8 fritters and press flat
- Bake 35-45 minutes, flipping halfway then cool slightly before serving
- In a high speed blender, combine tahini, lemon juice, 2 Tbsp water, smoked paprika and salt and pepper to taste then blend until smooth
- Enjoy fritters with smoked tahini dip on the side
- Serving Size: 2 fritters + 1/4 of dip recipe
- Calories: 243.8
- Sugar: 5.9
- Sodium: 106.1
- Fat: 11.2
- Saturated Fat: 2
- Unsaturated Fat: 8.25
- Trans Fat: 0.1
- Carbohydrates: 27.9
- Fiber: 4.6
- Protein: 8.5
- Cholesterol: 93.3
Keywords: gluten free, grain free, dairy free, soy free, oil free
You name it, root vegetables can do it. They have been found to have multiple health benefits, including antioxidant, anti-microbial and immune enhancing abilities. They have also been shown to regulate blood sugar and reduce cholesterol (R). In Eastern medicine, some root vegetables have been used as medicinal treatments for centuries.
In general, root vegetables are incredible sources of bioactive compounds, which have an array of health promoting benefits. For the plants, these compounds work to protect against unwanted attention in nature. Phenolic compounds are one of theses bioactive compounds. These compounds provide antibacterial, anti-inflammatory and antimutagenic activity. Saponins are another of these bioactive compounds that have been recently studied for their prebiotic effects with the potential to treat fungal and yeast infections. Further, anti-tumor and anti-cancer effects are gained from the glycoalkaloids in root vegetables. Lastly, root vegetables are an abundant source of vitamin C.
Sweet potatoes are one of the most common root vegetables. They’ve even been considered by NASA for growing on space missions because of their complex carbohydrates and abundant vitamins and minerals. Turnips and beets are also popular root vegetables, but are consumed to a lesser extent than sweet potatoes. The majority of beets are grown for processing into sugar. Beets are a common GMO crop, so choose organic the you can.
This trifecta of root vegetables in our recipe is loaded with antioxidant potential, much of which comes from carotenoids, a precursor to vitamin A with high antioxidant and anti-inflammatory potential. They are also a wonderful source of fiber, which can help slow digestion, regulate blood sugar and increase satiety (R). Even our cassava flour in this recipe is a root vegetable!
The benefits we mentioned above hold true for almost all root vegetables, so feel free to change up the root vegetables to meet your preferences. Be aware that some root vegetables, like white potatoes, contain less complex carbohydrates and a larger glycemic load. Consider some new, fun options to get you out of your comfort zone like parsnips or celery root.
If you’re shooting for a lower fat diet, you can cut the dip in half or skip it all together. If you’re on a low glycemic index diet, enjoy just 1 fritter or substitute some of the starchy root vegetables for kale. For those of you avoiding eggs, you can try this recipe with a flax or chia egg. Simply combine 2 Tbsp ground flax or chia seeds with 6 Tbsp of water and let it stand for 10-15 minutes to thicken. Use this mixture in place of the eggs.
1–2 times per week
Never, or 2–4 times per month
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