Roasted Vegetable Fries with Cashew Herb Dip

If you’re looking for the appeal of a deep-fried appetizer without any frying at all, these just might become your go-to option. Panko makes the exotic vegetable fries deliciously crunchy, while the cool, creamy, cashew-based dip adds a fresh, bright note.

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8 to 10
Prep Time
20 min
45 min



  • 1 cup raw unsalted cashews, soaked (see tip)
  • 2 green onions, chopped
  • 1/4 cup water
  • 2 tbsp chopped fresh flat-leaf parsley
  • 1 lemon (NOTE: Zest the entire lemon and juice half.)
  • 2 tsp chopped fresh thyme
  • 1/4 tsp each sea salt and ground black pepper (TRY: Simply Organic Ground Black Pepper)


  • 2 large egg whites
  • 8 oz carrots, trimmed and cut into 3-inch-long sticks
  • 8 oz parsnips, trimmed and cut into 3-inch-long sticks
  • 8 oz large beets, trimmed and cut into 3-inch-long sticks
  • 8 oz asparagus, trimmed and cut into 3-inch-long sticks
  • 1 cup whole-wheat panko bread crumbs
  • 2 tbsp extra-virgin olive oil, divided (TRY: California Olive Ranch Reserve Miller’s Blend Extra Virgin Olive Oil)


1. Prepare dip: In a high-speed blender or food processor, purée all dip ingredients, scraping down sides as needed, until smooth. Set aside.

2. Prepare fries: Place racks in top and bottom thirds of oven and preheat to 400°F. Line 2 baking sheets with parchment paper. In a large bowl, whisk egg whites until frothy. Add carrots, parsnips, beets and asparagus and toss to coat. Sprinkle with panko; toss to coat. (NOTE: Beets may bleed a little; if you prefer, reserve some egg and panko and toss them separately.)

3. Spread in a single layer on prepared sheets. Drizzle each with oil and shake sheets to distribute. Bake, rotating and switching pans and flipping fries halfway through, until fries are tender and panko is crispy and golden, 20 to 25 minutes. Serve warm fries with dip.

TIP: You can soak the cashews in cold water overnight, or quick-soak them in warm water for 1 hour.

Make Ahead: Make the cashew dip up to 3 days ahead; cover and refrigerate until using.

Nutrition Information

  • Serving Size 1/10 of recipe
  • Calories 152
  • Carbohydrate Content 17 g
  • Cholesterol Content 0 mg
  • Fat Content 8 g
  • Fiber Content 4 g
  • Protein Content 5 g
  • Saturated Fat Content 1 g
  • Sodium Content 111 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 5 g
  • Polyunsaturated Fat Content 1 g