Asian-style baked onions, potatoes and sweet potatoes

Want to add an exotic touch to your vegetable routine? Then our tempting baked onions, sweet potatoes and Asian-style potatoes are just right for you. This flavorful recipe transforms ordinary vegetables into a culinary masterpiece. Roasted to perfection, the onions acquire a delicious caramelized sweetness, while the sweet potatoes and potatoes develop a crispy exterior with a tender interior. Enriched with aromatic Asian spices, this dish brings a taste explosion to your plate. Whether served as a main course or a delicious side dish, this Asian vegetable is sure to enrich your dining experience.

Ingredients

  • 1 tsp coriander seeds
  • 1 teaspoon Sichuan pepper (or dry green or black peppercorns)
  • 1 tsp Kalonji black onion seeds (also known as Nigella)
  • 2 star anise flowers
  • a large pinch of sea salt
  • 2 large Spanish onions, peeled
  • 3 large, not too floury potatoes, e.g. B. Desirée, unpeeled
  • 2 large sweet potatoes, peeled
  • 1 tbsp peanut oil or vegetable oil
  • 2 tablespoons tamari or light soy sauce (tamari is a thick soy sauce made from rice)
  • 1 tbsp peanut oil or vegetable oil
  • fresh lime or lemon juice for serving (optional)

Preparation steps

  1. Preheat the oven to 220°C/gas 7/fan 200°C.
  2. Place all the spices and salt in a small electric spice or coffee grinder (or use a pestle and mortar) and pulverize into a powder – ignoring the larger pieces of coriander peel.
  3. Place the ground spices in a very large mixing bowl.
  4. Cut the onions into sixths, leaving a small root to hold the layers together.
  5. Cut the regular potatoes lengthwise into six segments.
  6. If the sweet potatoes are thin (which they usually are), cut them lengthwise into quarters; If they are bulky in the middle, cut them into sixths.
  7. Place all the vegetables in the mixing bowl, add the oil and mix thoroughly with clean hands.
  8. Lightly oil the large baking sheet in your oven (or 1 or 2 baking sheets), spread the vegetables in a single layer, and bake for 25 minutes.
  9. Meanwhile, in a small pitcher, combine the glaze ingredients with 4 tablespoons cold water.
  10. Remove the baking sheet, brush the vegetables with the glaze, and continue baking for about 20 to 30 minutes, or until lightly charred and tender.
  11. A little squeeze of lime or lemon juice adds liveliness, but the vegetables taste great both with and without.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
201 5g 1g 38g 0g 4g 4g 1.33g

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Asian-style baked onions, potatoes and sweet potatoes

Equipment and tools

To make this Asian baked onion, potato, and sweet potato recipe, you will need the following equipment and tools:

  • sheet
  • Aluminum foil
  • Knife
  • cutting board
  • Grinder or mortar and pestle
  • tablespoon
  • tablespoon
  • spatula
  • platter

Allergen information

The Asian baked onion, potato and sweet potato recipe may contain the following allergens:

  • soy

Storage and leftovers

After making the Asian-style baked onions, potatoes, and sweet potatoes, you can store the leftovers in an airtight container in the refrigerator. They stay fresh for up to 3 days. To reheat, simply place them in the oven at 180°C (350°F) for about 10 minutes or until heated through. Enjoy!

Ingredients

  • 1 tsp coriander seeds
  • 1 teaspoon Sichuan pepper (or dry green or black peppercorns)
  • 1 tsp Kalonji black onion seeds (also known as Nigella)
  • 2 star anise flowers
  • A large pinch of sea salt
  • 2 large Spanish onions, peeled
  • 3 large, not too floury potatoes, e.g. B. Desirée, unpeeled
  • 2 large sweet potatoes, peeled
  • 1 tbsp peanut oil or vegetable oil
  • 2 tablespoons tamari or light soy sauce (tamari is a thick soy sauce made from rice)
  • 1 tbsp peanut oil or vegetable oil
  • Fresh lime or lemon juice for serving (optional)

Health Benefits of Asian-Style Baked Onions, Potatoes and Sweet Potatoes

Asian-style baked onions, potatoes and sweet potatoes are not only a delicious and flavorful dish, but also provide a number of health benefits. Let’s take a closer look at the ingredients and their potential benefits:

Coriander seeds

Coriander seeds are rich in antioxidants that help reduce inflammation in the body. They also have antimicrobial properties, support digestion and promote a healthy intestine.

Sichuan pepper

Sichuan pepper, like other peppers, contains capsaicin, a compound known for its pain-relieving properties. It can also help improve digestion and blood circulation.

Kalonji Black Onion Seeds

Black Kalonji onion seeds or Nigella seeds have been used in traditional medicine for centuries for their potential health benefits. They have antioxidant and anti-inflammatory properties and some studies suggest they may have anti-cancer effects.

Star anise

Star anise is known for its distinctive taste, but it also offers several health benefits. It contains compounds with antiviral and antibacterial effects, can aid digestion and relieve constipation symptoms.

sea-salt

Although often used in moderation, sea salt contains essential minerals such as magnesium and potassium, which play an important role in maintaining fluid balance, nerve function and muscle health.

Spanish onions

Spanish onions are a good source of fiber, which helps regulate bowel movements and promotes a healthy digestive system. They also provide vitamin C, antioxidants and flavonoids that support immune function.

potatoes

Potatoes that are not too floury like Desirée are a great source of complex carbohydrates that provide sustained energy. They also provide vitamin C, potassium and vitamin B6, which are essential for overall health and proper brain function.

sweet potatoes

Sweet potatoes are an excellent source of beta-carotene, a precursor to vitamin A, which promotes healthy vision and immune function. They also contain fiber, vitamins C and B6 and manganese and offer numerous health benefits.

Tamari or light soy sauce

Tamari or light soy sauce, made from fermented soybeans, adds a savory flavor to the dish. In moderation, soy sauce can provide essential amino acids, while tamari is often a gluten-free alternative.

Peanut oil or vegetable oil

Both peanut oil and vegetable oil are sources of unsaturated fats, which, when used in moderation, can reduce inflammation and support heart health.

Fresh lime or lemon juice

Squeezing fresh lime or lemon juice over the dish can add a tangy flavor. Citrus fruits are known for their high vitamin C content, which boosts immunity and promotes collagen production.

By combining these ingredients in an Asian-style baked dish, you not only create a delicious meal, but also introduce a variety of flavors and potentially increase your overall well-being. Enjoy the health benefits of this delicious recipe!

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