Baked or Air fryed Sweet Potato Fries with Wasabi-Pea Dip is a healthy and dynamic duo of colors and flavors. The sweetness of the fries balance to perfection the spicy green wasabi-pea dip. 

A truly odd combination this Sweet Potato Fries with Wasabi-Pea Dip recipe for some but once you get your head around it and jump in and try it out… you’ll never go back to normal fries with ketchup. Sweet potato and wasabi is a match made in heaven, a bit like in the movie Ratatouille when the rat mix up the mushroom and the cheese and it become exponentially delicious, well it’s also the case for this combination. At first, I was hesitant about the mix too, and I could not have been more wrong. On my first bite I’ve started to be obsess with it! I’m a “savoury person” and sweet potatoes never really appealed to me until I discovered this wasabi trick. Plus, I’m not even a big fan of wasabi, but with those fries… it’s a whole new story!

Sweet-Potato-Fries-with-Wasabi-Pea-Dip
Wasabi-pea dip

Inspiration from Australia

The combination come from a friend of my husband which learned it from an Australian Chef he met while travelling. The guys is not particularly into food but he was high on showing us this “one” discovery. I remember thinking; not wasabi… and it turned out surprisingly into one of the best combination I’ve had in years. Today, I’m thankful he showed us this Sweet Potato Fries with Wasabi-Pea Dip recipe, just like you will toward me soon.

The dip

For the green dip, I’ve used the idea of the traditional British fish and chips dip and used sweet green peas, they help balance the spicy wasabi and give this nice green color to the dip. Let’s just point it out, the whole dish is an healthy version of french fries because;

  • no fatty mayo or sweet ketchup in the dip. Just yogurt, peas, lime and wasabi
  • the use of sweet potatoes which is slightly better than white ones because they contain lots of vitamin A,  are higher in fibres and has a lower glycemic index
  • They are baked or air fried not fried so way less oil.

So let’s get the magic going!

Sweet Potato Fries with Wasabi-Pea Dip

5 from 1 vote
Cook Time 30 minutes
Air fryer 15 minutes
Total Time 30 minutes
Servings 2 people
Calories 494
Baked or Air fryed Sweet Potato Fries with a Wasabi-Pea Dip is a healthy and dynamic duo of colors and flavors. The sweetness of the fries balance to perfection the spicy green wasabi-pea dip. 

Ingredients

  • 2 sweet potato (go big)
  • 1 tbsp olive oil (extra virgin)
  • 1/4 tsp spicy paprika
  • salt and pepper

The wasabi-pea dip

  • 125 g natural greek yogurt
  • 4 tbsp sweet peas (frozen)
  • 2 cm wasabi paste
  • 1/4 lime
  • salt

Instructions 

  • Peel, then cut into long sticks the sweet potatoes
  • Add to a bowl with the rest of the ingredient and mix well
  • Add to baking paper covered baking sheet and cook at 200°C (400F) for 35-40 minutes until turning light brown, turn mid way or Air Fryer at 200°C (400F) for 15-20 minutes
  • During that time make the wasabi-pea dip; add the peas to a small pot of salty boiling water for 1 minutes then drain and rinse under cold water
  • Add the peas and the rest of the ingredients in a blender and mix until smooth
Author: thefoodolic
Calories: 494kcal
Course: Acompañamiento
Keyword: air fryer, baked, boniato, dip, sweet peas, sweet potato, wasabi

Nutrition

Calories: 494kcal | Carbohydrates: 70g | Protein: 22g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Cholesterol: 6mg | Sodium: 143mg | Potassium: 1600mg | Fiber: 13g | Sugar: 25g | Vitamin A: 50696IU | Vitamin C: 81mg | Calcium: 262mg | Iron: 3mg
Nutrition Facts
Sweet Potato Fries with Wasabi-Pea Dip
Amount per Serving
Calories
494
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
10
g
Cholesterol
 
6
mg
2
%
Sodium
 
143
mg
6
%
Potassium
 
1600
mg
46
%
Carbohydrates
 
70
g
23
%
Fiber
 
13
g
54
%
Sugar
 
25
g
28
%
Protein
 
22
g
44
%
Vitamin A
 
50696
IU
1014
%
Vitamin C
 
81
mg
98
%
Calcium
 
262
mg
26
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Enjoy!

37 Comments

  1. Okay wow, this sounds beyond fabulous!!! I am looking forward to trying it. Love wasabi!!!

  2. I”m a savoury person too without a doubt, and i’m also looking for ways to change up sweet potatoes because I love them and they are so healthy. Wonderful sounding dip, totally trying this.

  3. We love making sweet potatoes….baked, stuffed, fries…all kinds of ways. That dip does sound pretty spicy. Hubby would love it.

    • it’s actually no that spicy! You get to tast ethe wasabi but the yogurt and sweet pea mild everything up! Although if you want it spicy just add a tad more wasabi.

  4. This looks and sounds so fantastic, Marie! I’m a total sucker for both sweet potato fries AND wasabi; to put them together like this is a friggin’ DREAM.

  5. Lynn | The Road to Honey Reply

    I absolutely adore sweet potato fries and always try to opt for them when french fries are served with the meal. Normally I have mine with ketchup but I’m loving the idea of the spicy kick the wasabi would provide. Definitely going to need to give this a try next time sweet potatoes are on the menu.

  6. Oh yum, this looks fantastic. We eat a LOT of sweet potatoes in my house, since it’s one of very few veggies my toddler gets excited about, so this would be really great for a way to change it up!

  7. I’m 100% the same with sweet potato fries – I love sweet potato, but as fries they always seem too sweet! The wasabi dip sounds like it balances everything out really nicely, and I really want to try this!

  8. bitesofflavor Reply

    YUM! I am always looking for a new, creative dip for my fries and this one sounds amazing. I would have never thought about using peas in a dip… it sounds delicious!

  9. westviamidwest Reply

    This wasabi dip is such a great idea! Ive been dieting and getting so tired of the same old flavors…. this can be a dip for my celery and carrots, sweet potatoes, or as a spread with tuna for lunch. Cant wait to try this!

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