Heart-Healthy Tempura Vegetables
Elevate your snacking game with these Heart-Healthy Tempura Vegetables, a light and crispy alternative to traditional fried tempura, perfect for those looking to enjoy nutritious indulgence. Featuring fresh cuts of broccoli, carrots, zucchini, and red bell peppers, these colorful veggies are coated in a whole-grain flour and sparkling water batter to achieve a crunchy exterior while retaining natural goodness. Air-fried to golden perfection using avocado oil spray, this recipe minimizes unhealthy fats without sacrificing flavor. Served alongside a tangy, low-sodium soy and rice vinegar dipping sauce, and garnished with sesame seeds, these tempura bites make the ultimate guilt-free appetizer, snack, or side dish. Ready in just 35 minutes, this recipe is perfect for busy nights or entertaining guests! Keywords: heart-healthy snack, air fryer tempura, crispy vegetables, low-fat recipe, guilt-free appetizer.
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Recipe Information
Ingredients
- 2 cups Broccoli florets
- 2 medium Carrots, peeled and thinly sliced
- 1 medium Zucchini, sliced into thick rounds
- 1 large Red bell pepper, sliced into strips
- 0.75 cup Whole grain flour
- 0.25 cup Cornstarch
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt
- 1 cup Sparkling water (cold)
- as needed Avocado oil spray
- 0.25 cup Soy sauce (low sodium, for dipping)
- 2 tablespoons Rice vinegar (for dipping)
- 1 teaspoon Sesame seeds (for garnish)
Instructions
Preheat your air fryer to 375°F (190°C).
Prepare the vegetables: rinse all vegetables thoroughly, then cut them into bite-sized pieces as described in the ingredient list.
In a mixing bowl, whisk together the whole grain flour, cornstarch, baking powder, and salt.
Slowly pour the cold sparkling water into the dry mixture, whisking gently until the batter is smooth. Be careful not to overmix; small lumps are fine.
Pat the vegetables dry with a clean kitchen towel to ensure the batter sticks properly.
Dip each vegetable piece into the batter, ensuring a light but even coating. Shake off any excess batter.
Spray the basket of the air fryer lightly with avocado oil spray to prevent sticking.
Place the battered vegetables in a single layer in the air fryer basket, ensuring they don't overlap. Spray the tops lightly with avocado oil spray for extra crispiness.
Air fry the vegetables in batches for 10-12 minutes, flipping halfway through, until the batter is golden and crisp. Adjust cooking time as needed based on your air fryer model.
While the vegetables cook, prepare the dipping sauce by whisking together the low-sodium soy sauce and rice vinegar in a small bowl. Garnish with sesame seeds.
Serve the tempura vegetables immediately with the dipping sauce on the side.
Nutrition Facts
Calories |
738 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3648 mg | 159% | |
| Total Carbohydrate | 147.4 g | 54% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 20.5 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1816 mg | 39% | |
*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.
