Perfectly crispy, oil-free oven-roasted potatoes are spiced with warming chili flakes and cumin, then dressed with a simple and light chickpea miso dressing for an incredible savory flavor and a dose of gut-friendly probiotics!
Potatoes are one of my absolute favorite foods.
Rich in vitamins A and C, and one of the best sources of potassium of all foods, potatoes also have a wealth of B vitamins and virtually no fat making them one of the healthiest vegetables on the planet.
Speaking of which, I often feel as though the white potato doesn’t get enough credit.
Is anyone with me here?
Sure, the white potato isn’t as brilliantly orange, purple, or red like the other members of the potato family are, but none the less, the white potato is an incredibly healthy food despite that many people still think it’s evil.
For example, the recipe for the oil-free oven roasted potatoes that I’m sharing here today are one of the most nutritious ways to eat potatoes because they’re not fried or loaded up with butter, bacon, sour cream, or oil (which are often the reasons potatoes get such a bad reputation, by the way).
Regular potatoes in all forms are also not unhealthy if you have blood sugar issues, as long as you cook and season them appropriately. The complex carbohydrates and other nutrients in plain potatoes are also especially healthy for your brain, heart, and blood pressure and blood sugar levels.
(See more info on potatoes for good health here!)
The Point: It’s the toppings and way that you prepare potatoes that make or break the nutrition of them.
If I’m out at a restaurant, I’ll get a plain baked white or sweet potato and then simply ask for some salsa to top mine with, or I’ll ask for lemon wedges, and then add black pepper and lemon juice on top of the potato. This is such a healthy way to season potatoes without any oil, butter, cream, or bacon— not to mention the flavor is awesome! Add a side of steamed veggies, a salad, and maybe some black beans, and you’ve got yourself an incredible meal with loads of nutrition.
But if I’m at home, I like to do something extra special with my potatoes while also keeping things easy.
My favorite trick that I use for making perfectly crispy potato wedges (or fries) without an air fryer, a skillet, or by drizzling oil on them while baking in the oven, is to simply place them on a piece of parchment paper on a baking tray and then roast them in the oven. That’s it!
The parchment paper creates a crispy exterior while keeping the insides of the potato soft and creamy.
I chose to flavor my potatoes with nothing more than some simple salt-free herbs and salt-free spices.
I sprinkled chili flakes and cumin onto the potatoes before they cooked and then added parsley and black pepper to the potatoes after they finished cooking.
While those potatoes would be very good on their own, I have to tell you, I prefer a little something extra special on top of my potatoes.
And here’s where the fabulous dressing recipe for this recipe comes into play!
Chickpea Miso Dressing is made from nothing more than three ingredients: chickpea miso, the juice of 1/2 a lemon, and a little apple cider vinegar.
The result is a super creamy, slightly tangy flavor with a mellow hint of spice and sweetness without any added sugar or oil, which is perfect if you’re looking to eat healthier without eating bland food.
Speaking of miso, let’s chat about it for a minute.
If you haven’t heard of miso, here’s a little briefing of what this magical, fantastic food is…
Miso is a living (raw), fermented food native to Japan that’s a bit different than kimchi, yogurt, sauerkraut, kefir, kombucha, and other naturally fermented foods. All fermented foods vary a bit in how they’re made, where they come from, and how the probiotics that are found in fermented foods actually develop.
Miso is one of the most well-known fermented foods, especially in Japanese and macrobiotic cooking. It contains health properties thought to be especially medicinal due to the beneficial effects that miso has on the gut and immune system. It’s rich in antioxidants, probiotics, isoflavones, and has even been linked to reduced rates of breast cancer.
Miso one of the best ways to add flavor to your foods while also adding a variety of health benefits at one time. It can be consumed by using it in homemade condiments, dressings, and marinades, by adding it to salads, or it simply can be added at the last minute to soups, stews or any other cooked dish.
Miso is traditionally made with soybeans and barley, and then fermented with a probiotic-rich culture known as a koji made from rice, but you can now find completely soy-free and gluten-free varieties of miso on the market, such as some that are made by Miso Master Organic®.
Miso Master Organic® is my favorite brand of miso, because not only are their products USDA certified organic, vegan, Kosher, and non-GMO, but they are also produced without any added yeast whatsoever, which is important if you have a history of candida yeast overgrowth as I do.
All but one of the Miso Master Organic® miso products are 100% certified gluten-free, and they are each made with different ingredients that have varying flavor levels, so there is a miso product out there for everyone.
Plus, miso is great to use in the kitchen for so many reasons.
Although it’s a higher sodium condiment than other condiments or fermented foods that you may find, the flavor of miso is so incredible that you only need a very small amount per serving to get the desired flavor and health benefits that miso contains.
So, back to these wonderfully crispy oil-free potatoes…
I chose to make the dressing/sauce for these potatoes based from Miso Master Organic® Chickpea Miso which is gluten-free and made only with organic whole chickpeas, organic handmade rice koji (which produces the good cultures in miso), sun-dried sea salt, Blue Ridge Mountain well water, and the koji spores which contain the beneficial cultures.
It’s a more mellow and naturally sweet type of miso, which I just love.
Chickpea miso is just savory enough without being too intense, which is a great option if you’re new to miso and want to try it out.
The miso dressing I made with chickpea miso gives the potatoes a wonderful savory flavor and creamy texture without the need for any heavy condiments, oils, oily dressings, or sauces with added sugar.
It also aids in the digestion of the potatoes and contributes to overall gut health in general due to the probiotics it contains.
Oil-Free Oven Roasted Potatoes With Chili Flakes, Cumin, and Chickpea Miso dressing can be made with any spices you want to use. So if you don’t like cumin, chili flakes, or don’t have chickpea miso on hand, just use your favorite spices and whatever miso you can find or whichever one you do have on hand.
You can even switch up the potatoes used in the recipe, although the original recipe is pretty good as is if I do say so myself! 🙂
- 3 or 4 medium sized Russet potatoes (or you can use the equivalent of another potato variety)
- 1 tablespoon of red chili flakes or red pepper flakes (smoked paprika would also be good)
- 1 teaspoon of ground cumin
- parsley and black pepper to garnish
- any other salt-free seasonings you prefer
- 2 tablespoon of organic miso (Miso Master Chickpea Miso used here)
- 2 tsp. apple cider vinegar
- juice from one lemon
- Preheat the oven to 400 degrees Fahrenheit.
- Next, wash the potatoes with cold water and rub dry with a hand towel. Set aside.
- Place a large piece of parchment paper (not wax paper) on a large baking tray enough to cover.
- Next, chop the potatoes into small wedges or you can make fries with longer strips if you prefer.
- Place the chopped potatoes on the pan and sprinkle the chili flakes and cumin evenly on top, or use enough to coat of the spices to your liking. Feel free to add any other spices and herbs you like.
- Roast the potatoes for 45 minutes, or until golden brown on top. Make sure they appear crispy, but don't overcook. (Be sure your oven rack is in the middle of the oven and not on the top or bottom level so they cook evenly.)
- Once done cooking, use a spatula to remove the potatoes from the pan and place your cooked potatoes in a large bowl. Set aside.
- To make the dressing, simply add the miso, apple cider vinegar, and the lemon juice to a small blender or food processor (I used my Nutribullet).
- Blend the dressing and pour on top of all the potatoes in the bowl. Toss to coat evenly. You can make more dressing to use on them if you like, but I used a lighter dressing for my recipe to keep the sodium down and so my potatoes wouldn't get soggy.
- Serve and enjoy!
- *This recipe makes 3-4 small (one cup) servings which makes it a great side dish. If you want to use this recipe as the main part of a meal, split it into 2 larger servings and then add some additional green veggies such as zucchini, broccoli, etc. on the side, or serve the potatoes over a large bed of greens with other veggies.
You can also order miso from Miso Master directly, and learn more about Miso Master Organic® products here to see how their products are made. Plus, check out these short videos about Miso Master Organic® miso, and explore their nice selection of miso recipes by here.
Have you ever tried miso?
If so, I’d love to know your favorite way to use it!
*Disclaimer* – I was not monetarily compensated to promote Miso Master products here on this blog, nor am I currently sponsored by the company or an affiliate for them. I share Miso Master Organic® products with all of you because I love them and requested free samples to share in for the use of several recipes. Thank you to Miso Master Organic® for sharing your awesome miso products with me and everyone else!