Low Fat Tempura Vegetables
Elevate your appetizer game with this irresistible recipe for Low Fat Tempura Vegetables, a lighter twist on the classic Japanese favorite. Perfectly crispy and golden, these oven-baked tempura treats feature a medley of fresh zucchini, sweet potato, carrots, and broccoli florets coated in an airy batter made with cold sparkling water and a touch of cornstarch. Instead of deep frying, the vegetables are spritzed with avocado oil cooking spray and roasted to perfection, making them both healthier and guilt-free. This easy recipe takes under 40 minutes from start to finish and serves up a deliciously crunchy bite that pairs beautifully with low-sodium soy sauce or tangy ponzu. Whether you're seeking a wholesome snack or a fun appetizer, this low-fat, oven-baked tempura offers all the flavor without the excess oil. Perfect for veggie lovers and health-conscious eaters alike!
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Recipe Information
Ingredients
- 1 medium Zucchini
- 1 small Sweet potato
- 2 medium Carrots
- 1 cup Broccoli florets
- 0.5 cup Plain all-purpose flour
- 0.25 cup Cornstarch
- 0.5 teaspoon Baking powder
- 0.5 teaspoon Sea salt
- 0.75 cup Cold sparkling water
- 2 pieces Ice cubes
- 1 bottle Avocado oil cooking spray
Instructions
Prepare the vegetables by washing them thoroughly. Cut the zucchini into thin sticks, sweet potato into thin rounds, carrots into matchsticks, and separate broccoli into small florets. Pat them dry using a clean kitchen towel.
In a medium mixing bowl, whisk together the flour, cornstarch, baking powder, and sea salt.
Add the cold sparkling water to the flour mixture while whisking gently. Avoid over-mixing; the batter should be thin and slightly lumpy. Add the ice cubes to keep the batter extra cold.
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Spray the parchment lightly with avocado oil cooking spray.
Dip the prepared vegetables into the batter one at a time, ensuring they are fully coated. Shake off any excess batter.
Arrange the coated vegetables on the prepared baking sheet, leaving space between each piece.
Lightly spray the tops of the vegetables with avocado oil cooking spray.
Bake in the preheated oven for 12-15 minutes, flipping the vegetables halfway through the cooking time. The tempura should be golden and crisp around the edges.
Remove from the oven and serve immediately with your favorite dipping sauce, such as a low-sodium soy sauce or a citrus ponzu.
Nutrition Facts
Calories |
1821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 143.6 g | 184% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1410 mg | 61% | |
| Total Carbohydrate | 118.8 g | 43% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 14.7 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 143 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1261 mg | 27% | |
*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.
