Crispy and delicious, these oven roasted potato wedges are rubbed with an Indian spice mix and roasted with aromatic curry leaves. Swap your regular fries or wedges with these for a delightful change.
Potatoes and I have had a pretty rocky love-hate relationship. I love them but then I listen to all those health freaks who shout about the carbs loaded in potatoes and I unsuccessfully “try” to hate them. And then I learned the middle path :-). Moderation is the key and also variety. There are so many varieties of potatoes to choose from that we don’t have to stick with just the white potato for most dishes.
In many traditional recipes, I replace white potato with sweet potatoes like the sweet potato and peas vegetable fry or the sweet potato salad. In some recipes, I use a mix of sweet and white potato, while in some recipes, I stick with the traditional white potato like the Indian aloo paratha or bread roll.
Potatoes are Healthy!
It is not that potatoes need to be absolutely banished if we are talking of healthy food. We need to find a balance. First, we do need carbs in a balanced meal and second, while we cry starch and carbohydrates when we think of potatoes, potatoes actually have many nutrients.
Potatoes are rich in Vitamins C and B (esp folate), essential minerals like potassium, iron, zinc, phosphorous, and also phytochemical and antioxidants. A USDA study of 100 wild and commercially grown potatoes found that they have 60 different vitamins and phytochemicals that help lower blood pressure and neutralize cell-damaging “free radicals.”
Potatoes start to become unhealthy when they are cooked in loads of oil with loads of salt. The day potatoes turned into fries, they were almost ruling the food scene. There are fries and wedges with everything, inside or alongside every dish. Most of the store-bought wedges or the packs of frozen wedges that one finds at the supermarket are loaded with salt and additives, flavoring agents and chemicals that one can’t even recognize. It is when we mindlessly consume such food that it becomes harmful. When cooked at home with real ingredients, every vegetable is healthy.
I once heard a wise man say that
“Eat everything you want, just cook it at home.”
I have to confess that I can’t do away with potatoes, especially potato wedges and fries but I can make sure I cook them at home with the ingredients I know. These wedges are roasted with just a drizzle of olive oil and not deep fried. Also making your own wedges gives you the space to experiment with your own flavors! Here I’ve used garam masala and cumin with curry leaves; you can also try some zesty lemon seasoning.
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Turn on the oven grill. If you don’t have a grill, you can also simply pan-roast the potato wedges on stove-top.
Wash the potatoes under running water to remove all the dirt and pat dry.
Cut them into wedges or sticks. I used small potatoes so I got 4-6 wedges from each potato.
Place the potato wedges in a mixing bowl. Add oil, crushed curry leaves, cumin, garam masala, and salt.
Toss everything to coat the wedges in the spices.
Spread them on a baking tray and grill. Turn them over after 5-6 minutes. Grill for about 10-15 minutes total, till the skin is wrinkled and the potatoes are soft.
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