Heart-Healthy Crispy Fried Vegetables
Indulge in the guilt-free crunch of *Heart-Healthy Crispy Fried Vegetables*, a flavorful twist on traditional fried snacks without compromising nutrition. This recipe features an array of vibrant veggies—broccoli, cauliflower, carrots, and red bell peppers—lightly coated in a spiced chickpea flour batter infused with turmeric, garlic powder, and sparkling water for an airy texture. Instead of deep-frying, these golden bites are pan-fried in olive oil for a lighter, heart-friendly approach that retains maximum crispiness. Perfect for a quick appetizer or side dish, these crispy vegetables pair beautifully with zesty lemon wedges for a refreshing finish. Ready in just 35 minutes, this wholesome, plant-based recipe is perfect for health-conscious home cooks seeking flavor-packed alternatives to fried comfort foods.
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Recipe Information
Ingredients
- 2 cups Broccoli florets
- 2 cups Cauliflower florets
- 1 cup Carrot sticks
- 1 cup Red bell pepper, sliced
- 1 cup Chickpea flour (Besan)
- 1 cup Cold sparkling water
- 1 teaspoon Baking powder
- 1 teaspoon Garlic powder
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- Olive oil (for frying)
- Lemon wedges (for serving)
Instructions
In a large mixing bowl, combine chickpea flour, baking powder, garlic powder, ground black pepper, turmeric powder, and salt.
Gradually whisk in the cold sparkling water to the dry ingredients in the mixing bowl. The batter should be smooth and thick enough to coat the back of a spoon.
Prepare the vegetables by washing them thoroughly and patting them dry. Ensure they are cut into even-sized pieces for consistent cooking.
Heat a non-stick skillet or frying pan over medium heat and lightly grease it with olive oil. Ensure the oil is distributed evenly across the pan.
Dip each vegetable piece into the chickpea batter, ensuring it is fully coated, then place it directly onto the heated skillet.
Cook each piece until golden and crispy, about 3-4 minutes per side. Avoid overcrowding the pan to ensure even cooking.
Once cooked, place the fried vegetables on a paper towel-lined plate to absorb any excess oil.
Serve the crispy fried vegetables immediately with lemon wedges on the side for a fresh burst of flavor.
Nutrition Facts
Calories |
886 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.4 g | 35% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 2150 mg | 93% | |
| Total Carbohydrate | 127.2 g | 46% | |
| Dietary Fiber | 32.1 g | 115% | |
| Total Sugars | 36.1 g | ||
| Protein | 42.7 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 282 mg | 22% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2712 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
