Baked or Air fried Sweet Potato Fries with Wasabi & Pea Dip is a healthy and dynamic duo of colours and flavours. The sweetness of the fries balances to perfection the spicy green wasabi dip. 

For some, a truly odd combination of this Sweet Potato Fries with Wasabi & Pea Dip recipe, but once you get your head around it and jump in and try it out… you’ll never go back to regular fries with ketchup. Sweet potato and wasabi is a match made in heaven, like in the movie Ratatouille, the rat mixes up the mushroom and cheese, and it becomes 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 started to be obsessed with it! I’m a “savoury person,” and sweet potatoes never appealed to me until I discovered this wasabi trick. I’m not a big fan of wasabi, but with those fries… it’s a whole new story!

Sweet Potato Fries with Wasabi & Pea Dip

Inspiration from Australia

The combination comes from an Australian Chef we met while travelling. I remember thinking, not wasabi… and it turned out surprisingly to be one of the best combinations I’ve had in years. I’m thankful he showed us this recipe.

The Dip

I’ve used the traditional British fish and chips dip and sweet green peas; they help balance the spicy wasabi and give this lovely green colour to the dip. It’s a simple dip; you can make a whole batch and keep it in the fridge.

Healthier Fries

Let’s point it out; the whole dish is a healthy version of french fries because;

  • No fatty mayo or sweet ketchup in the dip. Just yogurt, peas, lime and wasabi.
  • Sweet potatoes are slightly better than white ones because they contain lots of vitamin A,  are higher in fibre and have a lower glycemic index.
  • They are baked or air-fried, not fried, so they contain less oil.

Other Side Dishes for BBQ Season

So let’s get the magic going!

Sweet Potato Fries with Wasabi & Pea Dip

5 from 7 votes
Cook Time 30 minutes
Air fryer 15 minutes
Total Time 30 minutes
Servings 2 people
Calories 247
Baked or air-fried Sweet Potato Fries with Wasabi & Pea Dip is a healthy and dynamic duo of colours and flavours. The sweetness of the fries balances to perfection with the spicy green wasabi-pea dip. 

Ingredients

  • 2 sweet potato (large ones)
  • 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 ingredients 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 minutes.
  • During that time, make the wasabi-pea dip; add the peas to a small pot of salted boiling water for 1 minute, then drain and rinse under cold water.
  • Add the peas and the remaining ingredients to a blender and mix until smooth.
Author: Marie Breton
Calories: 247kcal
Course: Acompañamiento, side dish
Cuisine: Australian
Keyword: air fryer, baked, boniato, dip, sweet peas, sweet potato, wasabi

Nutrition

Calories: 247kcal | Carbohydrates: 35g | Protein: 11g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 71mg | Potassium: 800mg | Fiber: 6g | Sugar: 12g | Vitamin A: 25348IU | Vitamin C: 41mg | Calcium: 131mg | Iron: 2mg
Nutrition Facts
Sweet Potato Fries with Wasabi & Pea Dip
Amount per Serving
Calories
247
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Cholesterol
 
3
mg
1
%
Sodium
 
71
mg
3
%
Potassium
 
800
mg
23
%
Carbohydrates
 
35
g
12
%
Fiber
 
6
g
25
%
Sugar
 
12
g
13
%
Protein
 
11
g
22
%
Vitamin A
 
25348
IU
507
%
Vitamin C
 
41
mg
50
%
Calcium
 
131
mg
13
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

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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