High Fibre Vegan Crispy Air Fryer Roasted Potatoes Recipe Info
We’ve jotted down some key bits of important information about the Caavakushi high fibre vegan crispy air fryer roasted potatoes recipe, that we think you need to know before we get started.
Serves: 4 side servings
Prep Time: 25 minutes (includes par-boil)
Cook Time: 25 minutes (in the air fryer)
Total Time: Approximately 50 minutes
Nutritional Information (estimated value per serving):
– Calories: 240 – 280 kcal
– Carbohydrates: 45 – 50g
– Protein: 5 – 7g
– Fat: 6 – 8g
– Fiber: 5 – 6g
High Fibre Vegan Crispy Air Fryer Roasted Potatoes Ingredients
Potatoes & Crisping Agents:
– 900g of starchy potatoes (Russet, Maris Piper, or King Edward. Peeled and cut into 1.5-inch chunks).
– 1 tsp of baking soda (added to the boiling water to break down the potato exterior)
– 1 tbsp of fine semolina flour (the secret to the extreme crunch. Do not use coarse polenta).
– 1 tbsp of neutral oil (avocado oil, canola oil, or rapeseed oil)
The Fennel Pollen & Spice Rub:
– 1 tsp of fennel pollen (this unique aromatic component; provides a floral anise note)
– 1/2 a tsp of smoked sea salt (for salinity and a hint of smokiness)
– 1/2 a tsp of dried oregano (for an herbaceous background)
– 1/4 tsp of garlic powder
– 1/4 tsp of black pepper
Red Wine Glaze:
– 1/4 cup of vegan red wine vinegar (the tangy base of the glaze)
– 2 tbsp of date syrup or maple syrup (balances the tartness of the vinegar)
– A Pinch of sea salt
High Fibre Vegan Crispy Air Fryer Roasted Potatoes Cooking Instructions
1. Par-Boil for crunch
Place the potato chunks in a large pot. Cover with cold water and add 1 tablespoon of salt and the 1 tsp of Baking Soda. Bring to a rapid boil and cook for exactly 7-8 minutes. The potatoes should be slightly soft on the edges but firm in the centre.
2. Drain and fluff (critical)
Drain the potatoes thoroughly in a colander. Let them steam for 5 minutes. Return the potatoes to the empty pot, cover with a lid, and shake the pot vigorously for 30 seconds. This action roughens the par-boiled edges, creating the fluffy surface necessary for maximum crisping.
3. Oil and coat
Drizzle the potatoes with 1 Tbsp of neutral oil. In a small bowl, mix the Semolina Flour, Fennel Pollen, Smoked Sea Salt, Oregano, Garlic Powder, and Black Pepper. Sprinkle this unique spice blend over the potatoes and toss until every potato chunk is completely coated in the fluffy, seasoned semolina rub.
4. Air fry
Preheat your air fryer to 200C or 400F. Place the potatoes in the air fryer basket in a single layer (or cook in batches if necessary; do not overcrowd).
5. Cook and toss
Air fry for 20-25 minutes. Toss the potatoes every 8 minutes to ensure even crisping on all sides. The potatoes are done when they are deep golden brown and exceptionally crunchy.
6. Make the glaze (final 5 minutes)
While the potatoes finish cooking, combine the Red Wine Vinegar, Date Syrup, and a pinch of salt in a small, non-stick saucepan. Bring to a simmer over medium heat and reduce for 3-5 minutes until the liquid has slightly thickened to a light syrupy glaze.
7. Glaze and serve
Immediately transfer the hot, crispy potatoes to a mixing bowl. Drizzle and optional Red Wine Glaze over the potatoes and toss quickly to coat. Sprinkle a handful of finely chopped fresh parsley over the potatoes. Serve immediately.
High Fibre & Low Fat Content
The high fiber content comes directly from the starchy potatoes and the inclusion of semolina flour, which is derived from durum wheat. The fat is kept minimal as the air fryer requires significantly less oil than traditional roasting.
Vegan Resources
- Caavakushi Vegan Food Recipes
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- Caavakushi Vegan Newsletter & Free 7 Day High-Protein Vegan Meal Plan
- Vegan Stuff Podcast With Caavakushi
- Caavakushi Vegan Search Engine
- Best Vegan Recipe Books
- Best Vegan Wines & Alcohol
- Best Vegan Food & Supplements
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