Air-Fryer Green Bean Fries

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These crispy air-fryer green bean fries come with a zesty dipping sauce flavored with harissa paste and roasted red peppers. Panko breadcrumbs give them a crunchy outer coating, and smoked paprika adds a smoky flair.

By
Laura Kanya
Laura Kanya
Laura Kanya

Laura Kanya is a freelance recipe developer and tester based in Vermont. She has been active in the food industry for more than two decades in a variety of roles, including pastry chef, chef instructor, executive chef and director of operations in restaurants, resorts, catering, retail operations and food production companies.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
air fryer green beans with harissa yogurt red pepper dipping sauce
Photo: Jacob Fox
Active Time:
25 mins
Total Time:
40 mins
Servings:
6
Nutrition Profile:
Diabetes-Friendly Nut-Free Soy-Free Heart-Healthy Vegetarian High-Protein
Jump to Nutrition Facts
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Ingredients

Green Bean Fries

  • 2 large eggs

  • ¼ cup plus 2 tablespoons whole-wheat flour

  • ¼ cup whole milk

  • ¼ teaspoon ground pepper, divided

  • 1 ⅓ cups panko breadcrumbs, preferably whole-wheat

  • 2 tablespoons grated Parmesan cheese

  • ¼ teaspoon smoked paprika

  • 12 ounce green beans, trimmed (about 3 cups)

Dipping Sauce

  • 3 tablespoons low-fat plain yogurt

  • 2 tablespoons roasted red peppers, rinsed

  • 1 ½ teaspoons harissa paste

  • ¼ teaspoon smoked paprika

  • ¼ teaspoon kosher salt

Directions

  1. To prepare green bean fries: Preheat air fryer to 390°F for 5 minutes. Coat the fryer basket with cooking spray.

  2. Whisk eggs, flour, milk and 1/8 teaspoon pepper together in a medium bowl. Mix panko, Parmesan, paprika and the remaining 1/8 teaspoon pepper in another medium bowl.

  3. Coat green beans in the egg mixture, allowing excess to drip off, then dredge in the panko mixture.

  4. Working in batches if necessary, arrange the coated green beans in a single layer in the air-fryer basket; cook until golden brown, 5 to 8 minutes.

  5. Meanwhile, prepare dipping sauce: Combine yogurt, roasted red peppers, harissa, paprika and salt in a small food processor; blend until smooth.

  6. Transfer the green beans to a serving platter; serve immediately with the sauce.

Originally appeared: EatingWell.com, June 2022

Nutrition Facts (per serving)

150 Calories
3g Fat
24g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup green beans & 1 Tbsp. sauce
Calories 150
% Daily Value *
Total Carbohydrate 24g 9%
Dietary Fiber 4g 14%
Total Sugars 4g
Protein 8g 16%
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 65mg 22%
Vitamin A 864IU 17%
Vitamin C 11mg 12%
Vitamin D 19IU 5%
Vitamin E 1mg 4%
Folate 31mcg 8%
Vitamin K 25mcg 21%
Sodium 193mg 8%
Calcium 74mg 6%
Iron 2mg 11%
Magnesium 30mg 7%
Potassium 206mg 4%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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