Healthy carrot sticks baked in the oven instead of fried. Roasted with avocado oil for a savory flavor, and paired with a creamy green curry dip made from cashews. Coconut aminos add a touch of natural sweetness. Garlic and chili peppers can be omitted according to your preference.

About This Recipe

This is a combination of "Healthy Carrot Fries" that highlight the natural sweetness of carrots, and a spicy, mellow "Green Curry Dip." Since they are baked in the oven instead of fried, they use less oil, making them perfect for a light snack, appetizer, or when you just want to eat more vegetables. When we actually made this ourselves, it was easier than expected, and even the kids happily ate it. For those who aren't fond of the kick from garlic or chili peppers, the heat can be adjusted, making it suitable for a wide range of people.

Ingredients (Serves 2-3)

  • 2-3 carrots (approx. 300-400g)
  • 2 tsp avocado oil (olive oil is also fine)
  • 1/2 tsp garlic powder (optional)
  • A pinch of sea salt and coarsely ground black pepper
  • A little fresh cilantro (for garnish)
  • 〈Curry Dip: Quick Recipe〉
  • 1/2 cup raw cashews (approx. 70-80g)
  • 1-1.5 tbsp store-bought green curry paste (or homemade paste below)
  • 2 tsp coconut aminos (substitute with soy sauce or tamari if unavailable)
  • 1 tbsp lemon juice
  • 1 clove grated ginger (approx. 1 tsp)
  • 1/4 cup water (adjust to desired consistency)
  • 〈Homemade Green Curry Paste (if making from scratch)〉
  • 2-5 green chili peppers (adjust for spiciness)
  • 1/4 red onion
  • 1 bunch cilantro stems and leaves (save a few leaves for garnish)
  • 1 clove garlic (optional)
  • 1 makrut lime leaf (omit if unavailable)
  • 1 tsp ginger powder (or a small amount of fresh ginger)
  • 1/2 tsp cumin powder, 1/2 tsp coriander powder
  • 1 tsp lemon juice

Instructions

  1. Preheat the oven to 180°C. Peel the carrots (if desired) or wash them well, and cut them into easy-to-eat sticks.
  2. Place the cut carrots in a bowl, add the avocado oil, garlic powder, salt, and pepper, and toss well to coat.
  3. Line a baking sheet with parchment paper, arrange the carrots in a single layer without overlapping, and bake for about 18-22 minutes. If you want the surface to be crispier, broil them for the last 2-3 minutes.
  4. Meanwhile, make the dip. For the quick version, place the cashews, green curry paste, coconut aminos, lemon juice, grated ginger, and water in a blender, and blend until smooth. Adjust the consistency with water. If you have time, soaking the cashews in water for about 30 minutes beforehand will make the dip even creamier.
  5. If making the homemade paste, combine the green chili peppers, red onion, cilantro, garlic, makrut lime leaf, spices, and lemon juice in a blender until smooth. Adjust the flavor with a little salt or oil if desired.
  6. Scatter the chopped cilantro over the roasted carrots and serve warm with the dip.

Nutrition and Health Benefits

Carrots are rich in beta-carotene (a precursor to vitamin A) and dietary fiber, allowing you to add more vegetables to your diet while keeping calories low and boosting satisfaction. Avocado oil is high in monounsaturated fatty acids and is a healthy oil that remains relatively stable when heated. Cashews contain quality fats, plant-based protein, and minerals, and turning them into a dip creates a highly satisfying flavor. Coconut aminos add natural sweetness and are often a lower-sodium alternative to soy sauce, though this varies by product, so be sure to check the label. If you have allergies to garlic or chili peppers, please omit or substitute them.

Tips for Variations

  • If you want them crispier, lightly dust the sticks with potato starch (or cornstarch) before baking to add texture.
  • Using a yogurt base for the dip will give it a lighter, tangy flavor (for those who can eat dairy).
  • For those with nut allergies, you can substitute with white sesame paste (tahini) or drained tofu.
  • You can increase the spices for a more ethnic flavor, or add a little curry powder to make it milder.
  • If you don't have an oven, you can also make this by pan-frying them with a small amount of oil over medium heat.

Summary

These easy carrot fries, simply baked in the oven, turn out savory on the outside and sweet and tender on the inside. The green curry dip, with the richness of cashews and the natural sweetness of coconut aminos, is a perfect match for vegetable sticks. We tried making this at home and found it to be a simple yet highly satisfying dish. Please enjoy adjusting the ingredients and spiciness to your liking.