When fries are calling your name, try these healthy maple miso potato wedges instead. Nutritious and delicious. 6 simple ingredients. 5 minutes to prep. 25 minutes to bake and 2 seconds to inhale!
Maple Miso Potato Wedges are the nutritious and delicious snack you’ve been craving.
Can I just admit that I’m having quite a moment over here with miso. It’s so liberating to get that off my chest and out there into the world. Are you on team miso? I meet people all the time who think it’s just a type of soup they give you at sushi restaurants. Let me be the first to tell you, it’s the perfect flavor addition to so many things, including these maple miso potato wedges.
Just three ingredients in this tasty marinade.
Miso has a great umami flavor profile and so I use it often in recipes that would otherwise feel like they were missing something. Take this recipe for yellow split pea soup for example. Without the miso, it would be hard to keep it vegan and still have such a robust flavor.
These potatoes may not be beautiful but that doesn’t stop them from turning into something nutritious and delicious.
The dressing in this broccoli salad? You guessed right, miso called to the job. That dressing is so good, I make it about once a week, even if I don’t make the broccoli. It’s tangy and delicious and simple to make. Plus, it works well on everything.
Leave the skins on the potatoes for added nutritional benefits.
Maple Miso Potato Wedges with impressive nutritional benefits.
Miso also has some health benefits that make it an attractive ingredient to me. It is a good source of various B Vitamins, Vitamins E, K and folic acid. Miso is also rich in essential minerals and beneficial enzymes. As a fermented food, miso provides the gut with beneficial bacteria that make it a digestive aid. Good gut health is known to be linked to our overall mental and physical wellness. More, please!!
Optional: eating straight from the pan.
I know that “fries” get a bad rap. I think it’s more because they are fried than anything else. Maple Miso Potato Wedges are baked in a hot oven, so they crisp up without being fried, YAY!! Also, potatoes (especially if you leave the skins on) CAN be a healthy food if prepared properly (Ie: not fried). Potatoes have more potassium than a banana, tons of vitamin C, and are a good source of fiber, magnesium and antioxidants.
Simple to make, with wholesome ingredients.
To be perfectly honest, the first time I made a batch of these maple miso potato wedges I just gobbled them up, straight from the pan. I had made some miso cod for dinner the previous night and there was so much extra maple miso that I threw it in a jar and put it in the fridge. The following afternoon as I was craving something warm and salty and comforting, I tossed a sliced potato into the leftover sauce…well, the rest, as they say, is history.
It’s OK if they don’t all make it into the bowl….the struggle is real!
I still make these sometimes just for a snack. It’s a far better choice than chips, or other afternoon indulgences. However, I also meal plan with these in mind. Maple miso potato wedges are awesome with some vegan Bolognese on top. They are the perfect side dish to simple veggie burgers and they also make for a wonderful appetizer, on their own.
So good, I could eat the whole bowl. In one sitting.
Maple miso potato wedges satisfy in a way that few other healthy snacks do. Though, I would consider doubling the recipe if you want any to make it to the table.
The most delicious non fries ever.
Maple Miso Potato Wedges
Crispy and flavorful, these "fries" are baked, not fried. Tender on the inside, crispy on the outside. Extra nutrition from the skins and the miso. YUM.
Ingredients
- ¼ cup olive oil
- 3 Tablespoons light miso paste
- 2 Tablespoons maple syrup
- 3 russet baking potatoes*
- ½ teaspoon coarse sea salt
- ¼ cup fresh parsley, chopped
- * Can sub yukon gold or other baking potato like Idaho
Instructions
- Preheat oven to 450. Line rimmed baking sheet with unbleached parchment paper.
- In a large bowl, whisk together miso, olive oil and maple syrup.
- Cut potatoes into wedges. I find this easiest by first cutting potato in half horizontally, place the cut side down on the cutting board and then cutting through the round end, making 8 wedges, or even 16 if the potato is super large.
- Toss potatoes in miso mixture until evenly coated.
- Spread into one layer on prepared baking pan.
- Bake for 20-25 minutes, or until potatoes are soft on the inside, crispy on the outside.
- Taste for seasoning, adding salt as needed.
- Garnish with fresh parsley and serve warm.
Notes
These are highly addictive, make more than you think you need.
Nutrition Information
Yield
6Serving Size
10 friesAmount Per Serving Calories 389Total Fat 17gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 12gCholesterol 28mgSodium 777mgCarbohydrates 47gFiber 4gSugar 8gProtein 14g
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Maple Miso Potato Wedges
Crispy and flavorful, these "fries" are baked, not fried. Tender on the inside, crispy on the outside. Extra nutrition from the skins and the miso. YUM.
Ingredients
- ¼ cup olive oil
- 3 Tablespoons light miso paste
- 2 Tablespoons maple syrup
- 3 russet baking potatoes*
- ½ teaspoon coarse sea salt
- ¼ cup fresh parsley, chopped
- * Can sub yukon gold or other baking potato like Idaho
Instructions
- Preheat oven to 450. Line rimmed baking sheet with unbleached parchment paper.
- In a large bowl, whisk together miso, olive oil and maple syrup.
- Cut potatoes into wedges. I find this easiest by first cutting potato in half horizontally, place the cut side down on the cutting board and then cutting through the round end, making 8 wedges, or even 16 if the potato is super large.
- Toss potatoes in miso mixture until evenly coated.
- Spread into one layer on prepared baking pan.
- Bake for 20-25 minutes, or until potatoes are soft on the inside, crispy on the outside.
- Taste for seasoning, adding salt as needed.
- Garnish with fresh parsley and serve warm.
Notes
These are highly addictive, make more than you think you need.
Nutrition Information
Yield
6Serving Size
10 friesAmount Per Serving Calories 389Total Fat 17gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 12gCholesterol 28mgSodium 777mgCarbohydrates 47gFiber 4gSugar 8gProtein 14g
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
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