All fries are good… and these green bean fries are awesome!
If you could see the talk-bubble above my head whenever anyone asks me what my favorite food is, you’d see a picture of a huge plate of french fries. Next to that would be a puddle of ketchup and a bowl of gravy. My all-time favorite food has always been french fries with gravy… preferably from a greasy diner. That’s what I’m thinking when I get asked that question. But, it’s been many, many years since I felt good eating that way. Nowadays, I make my “fries” baked, not fried, and they are not always made with potatoes.
That doesn’t mean that I am depriving myself at all. Mainly, because I truly don’t believe in depravation. Baked fries, if you make them correctly, taste just as good as the fried version (okay… maybe not the greasy diner version…). But, because I like all fries, I have learned to make them out of lots of different veggies. This way I can have them all the time. Literally, with every meal if I feel like it.
First, let me just say that these taste nothing like traditional french fries. Nothing compares to a fried potato. So, when you serve these, don’t call them fries. People get all drool-y and excited (at least I know I do…) when they think you are serving french fries. When I served them at my house, I just called them green beans. OMG, they got rave reviews! Really, who doesn’t like a crispy food that you can pick up with your fingers and dunk in a creamy spicy dip?
I live in the middle of Manhattan. So, it’s kind of crazy and loud all of the time. I kind of thrive on the craziness and the hustle and bustle. And, now that I’m in my urban happy place, I can find something I like about every season. Even though I’m not really a lover of the cold, I love to watch the snow fall on the city streets below my windows. That’s winter. Now that winter is over and it’s full-on spring here in New York, it means we get to sit at my dining room table near the window, look outside, and actually watch the sun set at dinner time… yay! No more darkness at 4:30 pm…
Picture it… a big plate of green bean fries. A spicy creamy dip. Finger food near an open window while the sun sets. And for me, the beauty of the city noises outside while I eat with a smile on my lips. I feel so blessed to have found my happy place… and when I fill it with happy food… oh my, it’s a great thing!
I have made fries out of just about every vegetable you can think of. Some are good, some are excellent, and some… well… they really were… ummm… pretty gross.
The secret to these green bean fries is the coating. You’ve got to dredge them in something to get them crispy. I’m sure breadcrumbs and flour would crisp them up nicely, but we don’t want to have to use those inflammation-producing ingredients, so I tried out lots of things on the way to finding out the best answer to the crispy green bean dilemma.
And, here’s the answer: chickpea crumbs! In the supermarkets now they actually sell bags of chickpea crumbs. Now, you can use any crumbs you like to coat these green bean fries, but if you can find chickpea crumbs, give them a shot. You can add whatever you like to these crumbs. Once I added hemp seeds. Once I added sesame seeds. Do whatever floats your boat.
If you want to try another great green bean recipe, try my simple recipe for Salt And Pepper Roasted Green Beans.
Here are some of the healing ingredients in these green bean fries:
Green beans have a lot of fiber, vitamin A, vitamin B, and iron. Eating green beans can help rid the body of toxins and can help regulate metabolism. They also can help relieve that feeling of excessive fullness in your stomach and excessive belching. In Chinese medicine, green beans are eaten to clear up chronic diarrhea and even for some lower back pain.
Chickpeas actually help calm the spirit. They relieve anxiety and soothe irritability… it kind of makes you realize why hummus is so popular… I used chickpea crumbs to coat these green bean fries.
Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.
Hot peppers contain more vitamin C than any other vegetable and they are good at fighting off the common cold. So, if you like spice, as I do, use a generous amount of whatever hot peppers you like. The main component of hot peppers is capsicum. Capsicum actually works with your body and mind to make you feel happy. It’s also good for reducing swelling and can relieve arthritic joint pain. If you have high blood pressure, check with your doctor before eating too many hot peppers because they can actually raise the blood pressure in some people. These green bean fries have chili powder, and chipotle chili powder in the coating and the dip is made with sriracha.
- 1 lb green beans, ends trimmed
- 1 cup chickpea crumbs (you can buy them here) (or substitute a Paleo-friendly crumb)
- 2 Tbs hemp seeds (optional) (I like these)
- 1 tsp garlic powder
- 1 tsp dried minced onion flakes
- ½ tsp paprika
- sea salt and black pepper, to taste
- ½ tsp chili powder
- ¼ tsp chipotle chili powder
- 2 eggs, beaten
- For the dip:
- ⅓ cup healthy mayonnaise (here's a paleo/avocado oil one)
- ¼ cup cashew yogurt (or other yogurt of your choice)
- ¼ tsp smoked paprika
- ½ tsp sriracha, or to taste
- 1 garlic clove, minced
- Preheat your oven to 425°F.
- Line a baking sheet with parchment paper.
- In a pie plate, combine the chickpea crumbs, hemp seeds, garlic powder, minced onion flakes, paprika, salt and pepper, and chili powders.
- Whisk the eggs in a second pie plate or bowl.
- Dunk the beans in the eggs and then dredge them in the crumb mixture. Make sure they are well-coated.
- Place them on the baking sheet in a single layer so they are not touching each other.
- Bake for 10 to 15 minutes, or until they are crispy.
- Meanwhile, make the dip: combine all of the ingredients in a small bowl.
- Remove the beans from the oven when they are done, and serve on a platter with the dip.