Appetizer, Recipes

March 5, 2019

Baked Purple Potato Wedges with Tahini Dip

Did you know there are over 4,000 varieties of potatoes around the world?! These purple potato wedges can be made with any type of potato but I used a type that has purple skin and white flesh.

Potatoes sometimes get a bad rep in the nutrition world. They are considered a starchy vegetable and they do have more carbohydrates than other vegetables but that doesn’t mean you have to avoid them. Some people think of potatoes as being unhealthy because we usually eat them fried as chips or french fries. By baking them you can save a lot of calories and leaving the skin on gives you a boost of fiber (3g per potato).

Most people use russet potatoes but think outside the box and try using a new kind of potato this time. Using different colors of vegetables, in this case potatoes, can give you different nutrients. For example the purple potatoes have an antioxidant called anthocyanin, which gives it the purple color. The antioxidant has shown to play a role in combating chronic diseases including: certain types of cancer, heart disease, neurological decline, and diabetes.

Nutrition benefits of purple potatoes:

  • Vitamin A – good for your eyes
  • Antioxidant anthocyanin – cancer fighting
  • Fiber – good for gut health and blood sugar regulation
  • Vitamin B6 – protein and carbohydrate metabolism
  • Potassium – blood pressure regulation
  • Vitamin C – immunity support
  • Iron – transports oxygen throughout your body and prevents anemia (eating vitamin C with iron increases your body’s ability to absorb iron, a double bonus!)
  • Plant-based protein and fat free

I love the tahini dip because rather than dipping them in sugar heavy ketchup we have a nutrient boosting and delicious dip of tahini.

Tahini is a sesame seed paste common in Middle Eastern and Mediterranean food.  You can make your own by simply blending sesame seeds in a food processor or blender and adding a little oil. It is really simple and tastes amazing!

Tahini is a good source of plant-based protein, heart health unsaturated fats,  as well as fiber, magnesium and many other nutrients.

You can watch me make the recipe here. Don’t forget to comment below and tell me if you make these or tag me on Instagram!

The Recipe:

Inspired from Bon Appetit, Serves 6

3 lb. purple potatoes, about 3 large sweet potatoes

1 tablespoon sweet or smokey paprika

1 tablespoon olive oil

1/2 cup tahini

juice of 1 lemon

1 tablespoon soy sauce

2 teaspoons sesame oil

2-4 tablespoons water (depending on how runny you want your dip)

Sesame seeds optional for garnish

  1. Preheat your oven to 400F (204C). Cut your potato into half lengthwise, and then in half lengthwise again until you have thick wedges.
  2. Place the potato wedges on a baking sheet and drizzle with olive oil and paprika. Bake for 30-40 minutes until crispy, flipping halfway through.
  3. While the potatoes bake you can make the tahini dip. In a small bowl or food processor place tahini, lemon juice, soy sauce and sesame oil. Mix until combined. Add water 1 tablespoon at a time until you reach your desired consistency.

Enjoy and pair them with this Chai Old Fashioned!

Cheers to health ~ Amanda

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