Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli”

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Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” - Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” – Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
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Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli”

Asian Japanese Yams are related to sweet potatoes. As such, they have that same sweet flavor. Unlike the orange flesh of sweet potatoes, Japanese yams have a white flesh and a purple-red skin. Cutting them into fries and baking them oil-free is an easy, healthy way to taste these delicious tubers. A vegan “aioli” made from avocado and wasabi gives a nod to the Japanese heritage. Plus, it adds a subtle spice to counter the sweetness from the potatoes.


Where do Asian Yams Come From?

Sometimes also called mountain yams, Asian Yams originated from China and Japan. They were originally brought to the US through Hawaii. Nowadays, you can find them at most Farmer’s Markets and many health-food grocery stores. They provide nutritious, plant-based complex carbohydrates.

Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” - Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” – Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule

How do I Use Japanese Yams in my Healthy Cooking?

You can use Japanese Yams the same way you use sweet potatoes in many of your favorite healthy recipes. Make them into fries (like the recipe below). Or, roast wedges to add to Buddha Bowls. You can also peel and mash them. Or, try stuffing them with a Spicy Southwestern filling.

Because yams have a white flesh (vs. the orange flesh of regular sweet potatoes), they do really well in recipes where you want to keep that bright color. Add them to Green Soups for extra sweetness. Or grate them with zucchini for Vegan Fritters.


Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” - Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
Asian Yam Fries are baked without any oil for this Fat-Free Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule

Chef Katie’s Healthy Cooking Tips for Oil-Free Asian Yam Fries andWasabi Vegan “Aioli”

Wasabi Powder: Wasabi powder is the dried form of Japanese horseradish. It’s often made into paste and served alongside sushi and sashimi. It is very spicy, much like horseradish. You can find it in the Asian aisle of most groceries.

Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” - Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
Wasabi powder adds heat to a creamy, avocado vegan aioli in this oil-free recipe

Gluten-Free: Potatoes are naturally a gluten-free food, which makes this an easy gluten-free vegan recipe.

Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. Using a Silpat baking mat or parchment paper makes it easy to bake without using oil. This makes a healthy, fat-free, low-calorie recipe.


Watch to Learn More:


Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli”

Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” - Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli” – Healthy, Plant-Based, Gluten-Free Vegan Recipe from Plants-Rule
  • Easy
  • Servings: 4 
  • Ready In: 45 minutes
  • Yield: about 6 cups potatoes + 1 1/2 cups sauce

If you love this, you’ll also love: Shiitake Mushroom Asian Edamame Veggie Burgers, Southwestern Baked Sweet Potato Fries, and Chili-Roasted Oil-Free Russet Potato Fries

Baked Asian Yam Fries with Oil-Free Avocado Wasabi Vegan “Aioli”

Sweet Asian Japanese Yam Fries are baked until golden brown. Serve them with a spicy, oil-free Avocado Wasabi Vegan Aioli. This makes the ultimate side for plant-based Korean Beet Teriyaki Burgers.
Course Appetizer, Side Dish, Snack
Cuisine Asian, Gluten-Free, Grain-Free, Healthy, Japanese, Oil-Free, Plant-Based, Vegan, Vegetarian
Keyword 5 ingredients or less, baked, easy, fries, gluten-free, grain-free, oil-free, simple, spicy, yam
Total Time 45 minutes
Servings 4
Calories 258kcal

Equipment

  • Baking pan

Ingredients

For the Baked Asian Yam Fries:

  • 3 Asian Yams (about 2 pounds) sliced into ¼-inch batons
  • Salt and pepper

For the Avocado Wasabi Oil-Free Vegan “Aioli”:

  • 1 avocado
  • 1 teaspoon wasabi powder
  • ½ cup water

Instructions

  • To make the Baked Asian Yam Fries: Preheat your oven to 375Line a baking sheet with parchment paper or a non-stick Silpat baking mat.
  • Spread the Asian Yama fries into a single layer on the lined baking sheet. Sprinkle with salt and pepper.
  • Bake for 30 minutes, tossing every 10-12 minutes. Turn up the heat to 425F and roast 5-7 more minutes, until crispy around the edges. While the Asian Yam fries roast, make the Avocado Wasabi Oil-Free Vegan “Aioli”.
  • To make the Avocado Wasabi Oil-Free Vegan “Aioli”: Place the avocado, wasabi, and water in a blender. Puree until smooth, scraping down the sides of the bowl, as needed. Transfer to a serving dish.
  • Serve the Oil-Free Baked Asian Yam Fries with the Avocado Wasabi Oil-Free Vegan “Aioli”. Enjoy!
 

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 258
% Daily Value *
Total Fat 5 g 8 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 204 mg 8 %
Potassium 941 mg 27 %
Total Carbohydrate 50 g 17 %
Dietary Fiber 9 g 38 %
Sugars 9 g  
Protein 4 g 8 %
Vitamin A 1 %
Vitamin C 6 %
Calcium 1 %
Iron 1 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Shopping and Gear List

  • Dualspices Japanese Wasabi Powder 3.2 Oz
  • AmazonBasics Silicone Baking Mat Sheet, Set of 2
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