Over the last 4 months of lockdown, with two kids at home and both Tone and I trying our best to work through, I managed to create a number of super simple lunch and dinner recipes. When time was tight, and we were both trying to “do it all”, these became serious life savers.
Enter in these Wild West Wedges. 5 minutes to prep, 20 minutes to bake, and they taste 10 times better than the store bought deep fried potato wedges. Seriously! You’ll soon see why they’ve become a regular for us.
Imagine sinking your teeth into these…
- Crunchy
- Tender
- Cajun spiced
- Low in fat and total calories
- Super versatile
- Seriously easy
- & with a touch of the wild wild west
Made with just 1 tray, 5 ingredients, and 25 minutes – all you need is your favourite aioli, tom sauce, and a salad. Grab the recipe below, then try them on your clan this weekend!
Watch How To Make Homemade Potato Wedges
Won’t Potatoes Make Me Fat?
You’re not alone in this thought, even I used to do a double take when thinking about potatoes. Potatoes have been labelled as a food to avoid, due to inconsistent epidemiological research (population studies) showing that Western diets – which include a lot of fried potatoes or potatoes cooked with butter, cream and dairy, to be linked to weight gain and increased risk of type 2 diabetes.
In fact, when prepared in the right way (which I’m going to show you how), potatoes are very low in fat, relatively low in calories, and an incredibly low cost source of vital nutrients. One medium potato weighing 200g (that will fit in your clasped hand) contains almost 50% of an adult man’s daily recommended intake of vitamin C and B6, 30% for potassium, 28% for folate, 24% for iron, 18% for magnesium, and 15% for fibre.
They’re also a great source of resistant starch – the new poster child for gut health. Resistant starch is resistant to enzymatic degradation in the small intestine, and thus reaches the large intestine relatively intact. This means it’s able to be fermented by the large intestinal microbiota, producing short chain fatty acids, which act as pre-biotics, and have been shown to be exceptionally healthy promoting. Some studies have even shown that potatoes can suppress appetite and subsequent food intake, thought in part due to this resistant starch.
How to Make Healthy Potato Wedges
So how do we make our potato wedges healthy? Drop the oil content significantly (or you can omit it altogether), bake them rather than fry or deep fry, and coat them with a heap of spices so they’re flavour packed and satisfying.
What to Serve With Your Wild West Wedges
These potato wedges are good enough to just eat off the tray. But I normally serve them with the following to create a more balanced meal, as well as a serious taste explosion:
- Cashew aioli (or store bought vegan aioli)
- Tomato sauce (low sugar)
- A big green mixed salad with some lentil sprouts on top (for added protein)
Seriously easy. Quick. Flavour jamming. You’re never going to look at potatoes in the same way.
Looking for More Quick & Easy Recipes? Try these
If you try these seriously tasty Wild West Wedges, let me know. Leave a comment and rating below, or tag me @begoodorgniacs in a photo of yours on Instagram. I love seeing your versions of my recipes, and it also helps me to share the plant-based goodness with even more humans!
Ingredients
- 4 potatoes Agria
- 2 tsp olive oil or coconut – optional
- ½ tsp sea salt to taste
- 1 tsp vegetable stock powder
- 1 tsp paprika smoked/regular
- ½ tsp ground cumin
- ¼ tsp black pepper
- pinch chilli powder
To Serve
- vegan/cashew aioli
- green salad
Instructions
- Preheat oven to 200°C fan bake.
- Cut potatoes in half long ways, then into 6 wedges for each half.
- Grease a baking tray with olive or coconut oil. Lay out the wedges, then sprinkle over salt, vege stock powder, paprika, cumin, black pepper, and chilli powder. Using your hands rub the coating all over until the wedges are fully covered.
- Bake for 25 minutes until crispy and golden. Serve with aioli and a big green salad.
Equipment
- oven
Recipe Notes
- Nut free: Choose a nut free aioli, or make one with hemp seeds, sunflower seeds, or tofu.
- Oil free: Omit the oil.
- These are a little spicy – skip or reduce the chilli if serving to kids.
Did You Make This?
Tag @begoodorganics
I can’t wait to see your creations!
