Baked breaded avocado fries, tomato and red onion compote, spiced parsnip purée
This quick nutritious and full on flavours vegetarian dish is made in collaboration with OddBox. I used 4 of the wonderfully wonky veg find in this week’s box.
The creamy, warm avocado fries are coated in crispy breadcrumbs and baked for an healthiest alternative to your usual fries. High in fatty acids and antioxidants, avocados keep the skin moist and healthy. The compote is made with tomato, red onion and butter beans for a high in vitamins and nutritious garnish. The flavourful parsnip purée is spiced with coriander, cumin and curry powder for an interesting twist that will simply bring this dish together.
Ready in 30 minutes
Serves 2 people
1 avocado, sliced
1 cup bread crumbs
2 eggs, lightly beaten
½ cup flour
2 tomatoes, deseeded and cut into small dice
1 red onion, finely chopped
1 can butter beans, drained and rinsed
1 tsp apple cider vinegar
1 tbsp olive oil
1 parsnip, peeled and finely chopped
200 ml milk (or plant based milk)
1 tsp butter
1 pinch coriander powder
1 pinch cumin powder
1 pinch curry powder
Sea salt and pepper
1- Make the parsnip puree: Place a saucepan over a medium heat and add the butter, followed by the parsnips and spices. Reduce the heat and cook until the parsnips start to soften, about 3 minutes. Add the milk, bring to a simmer and cook for a further 5 minutes. Remove the saucepan from the heat, transfer to a blender and blitz on full speed until a smooth purée forms. Add some water if necessary. Season to taste with salt.
2- Make the tomato compote: Place a small saucepan over a low heat, add the olive oil and red onion and gently warm. Add the beans, tomatoes, vinegar and a little salt and pepper. Leave to warm for 5 minutes. Do not overheat.
3- Make the avocado fries: Preheat oven to 180C. Pour 1 tablespoon oil in sheet tray or baking dish; set aside. Dredge the avocado slices in flour then dip in egg and coat in breadcrumbs. Bake for 5 to 10 minutes, or until the fries are golden brown.
- You can make your own breadcrumbs by processing a slice of toasted bread in a food processor.
- The finer the parsnip is cut, the quicker it will cook.
- If you have left over compote. Blend until smooth, adding some water to make a delicious dip.
- To make this recipe vegan, substitute the cow milk with plant based milk, and the egg with water and xanthan gum.