Recipe: Baked Parsnip Fries with Curry-Lime Yogurt Dip


Parsnips are carrots’ forgotten beige cousins. These sweet, starchy root veggies are full of fiber, potassium and vitamin C.  Our garlic parsnip fries are topped with Parmesan and a spicy curry lime yogurt dip that will make you forget about fast food.

Baked Garlic Parmesan Parsnip Fries with Spicy Yogurt Dip


  • 1 tablespoon canola or olive oil
  • 3 cloves garlic, minced
  • 2 pounds parsnips, peeled (about 8 medium parsnips)
  • 1/2 teaspoon salt
  • 1/4 teaspoon coarse black pepper
  • 1/4 cup (1 ounce) grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley
  • 1/2 cup plain low-fat Greek yogurt
  • 1 tablespoon fresh lime juice
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin


Preheat oven to 425°F. Line a baking sheet with nonstick foil or parchment; set aside.

Heat oil in a small skillet or saucepan over medium heat. Add garlic, and cook 2–3 minutes. Strain garlic and set aside. Pour oil into a medium bowl.

Cut parsnips into 3 1/2-inch strips about 1/4-inch thick. Add parsnips, salt, and pepper to bowl, tossing to coat. Spread out in a single layer on prepared baking sheet.

Bake 20 minutes, turning once, until golden brown and slightly crisp on the outside and tender on the inside. Remove from baking sheet, and immediately toss with Parmesan cheese, parsley and reserved garlic.

While parsnips bake, stir together yogurt, juice, curry and cumin. Serve immediately, with the parsnips.

Nutrition Information

Serves: 6 |  Serving Size: about 1/3 cup fries and 1 1/2 tablespoons sauce

Per serving: Calories: 132; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 4mg; Sodium: 257mg; Carbohydrate: 17g; Dietary Fiber: 21g; Sugar: 8g; Protein: 5g

Nutrition Bonus: Potassium: 663mg; Iron: 2%; Vitamin A: 8%; Vitamin C: 23%; Calcium: 65% 

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