Air-Fryer Veggies: Healthy, Quick, And Easy?

Air fryers are a great way to cook vegetables. They are quick and easy to use, and they produce a crispy finish. Air-fried vegetables are tender on the inside with a crunchy exterior, similar to roasting but crispier and in less time. You can use any combination of vegetables, such as bell peppers, onions, zucchini, squash, broccoli, cauliflower, and Brussels sprouts. The key to tasty roasted veggies is in the seasoning; a combination of garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper works well. You can also add some grated Parmesan cheese on top. To cook, preheat your air fryer to between 360-400°F. Add your chosen vegetables to a large bowl and drizzle with olive oil and spices. Toss to coat, then add to the air fryer basket in a single layer. Cook for 8-15 minutes, or until tender, shaking the basket halfway through.

Can you bake veggies in an air fryer?

How to prepare veggies for air frying

Preparing vegetables for air frying is a simple and quick process. Here is a step-by-step guide:

Step 1: Choose Your Vegetables

Select the vegetables you want to air fry. Almost any vegetable can be cooked in an air fryer, except for leafy greens. Some popular options include zucchini, bell peppers, onions, broccoli, cauliflower, and asparagus. You can use a single type of vegetable or a combination of different vegetables.

Step 2: Cut the Vegetables

Cut the vegetables into uniform sizes. For tender vegetables like zucchini, bell peppers, and asparagus, you can cut them into slightly larger pieces. For firm vegetables like root vegetables and winter squash, cut them into smaller pieces as they take longer to cook.

Step 3: Season the Vegetables

Place the cut vegetables in a large bowl. Drizzle them with extra-virgin olive oil, or avocado or coconut oil. The oil will help the vegetables brown and crisp up in the air fryer. You can also add your favourite seasonings to the bowl. Some popular options include Italian seasoning, garlic powder, onion powder, paprika, salt, and pepper. Toss the vegetables well to ensure they are evenly coated with oil and seasonings.

Step 4: Preheat the Air Fryer

Preheat your air fryer to the desired temperature. The ideal temperature for air frying vegetables is typically between 360°F to 400°F (180°C to 204°C). Please refer to your air fryer's instructions manual for specific guidelines.

Step 5: Arrange the Vegetables in the Air Fryer

Spray the air fryer basket with non-stick cooking spray to prevent sticking. Then, arrange the vegetables in a single layer in the basket. Avoid overcrowding the basket as it can cause the vegetables to steam instead of browning. Depending on the size of your air fryer, you may need to cook the vegetables in batches.

Step 6: Air Fry the Vegetables

Place the air fryer basket into the preheated air fryer and cook the vegetables. The cooking time will vary depending on the type of vegetable and your desired level of doneness. For tender vegetables, cook for 8 to 15 minutes. For firm vegetables, cook for 20 to 30 minutes. Shake the air fryer basket or toss the vegetables halfway through the cooking process to ensure even cooking.

Step 7: Season and Serve

Once the vegetables are tender and browned to your liking, remove them from the air fryer. Season with additional salt and pepper to taste, and serve immediately. You can also garnish with grated Parmesan cheese, fresh herbs, or a squeeze of lemon juice for extra flavour.

By following these steps, you can easily prepare and cook delicious and healthy air-fried vegetables. Enjoy!

Air fryer temperature and timing

The temperature and timing for your air fryer vegetables will depend on the type of vegetables you are cooking. For tender vegetables, such as zucchini, bell peppers, broccoli, cauliflower, and onions, preheat your air fryer to 375°F (190°C). Chop the veggies to your desired size and optionally drizzle them with olive oil for a more roasted taste. Place them in a single layer in the air fryer basket, making sure they are not overcrowded, and cook for 10 to 15 minutes. Shake the air fryer pan once or twice during cooking to promote even browning.

For firm vegetables, such as root vegetables (carrots, beets, potatoes, parsnips) and winter squash (butternut, acorn, pumpkin), use the same temperature setting of 375°F (190°C). Chop the veggies into small pieces, optionally drizzle with oil, and place them in a single layer in the air fryer basket. Cook for 20 to 30 minutes, shaking the air fryer pan a few times during cooking for even results.

The timing for cooking in an air fryer will depend on the size and density of the vegetable. Smaller and softer vegetables, such as zucchini and bell peppers, will cook faster, typically around 10 minutes. Larger and denser vegetables, such as potatoes and sweet potatoes, will take longer, up to 25-30 minutes.

It's important to note that every air fryer is different, so you may need to adjust the temperature and timing slightly based on your specific model. Always keep an eye on your vegetables while they are cooking to prevent burning. Additionally, if you are cooking frozen vegetables, simply add a few minutes to the cooking time to account for the thawing process, and be sure to give them space to ensure even roasting.

By following these temperature and timing guidelines, you'll be able to cook a variety of vegetables in your air fryer, resulting in delicious, tender, and crispy veggies every time!

Oil and seasoning

The type of oil and seasoning you use can make or break your air-fried veggies. Here's a comprehensive guide to help you get the most out of your air fryer and make delicious, healthy, and flavorful vegetables.

Choosing the Right Oil

When it comes to oil, extra-virgin olive oil is a popular choice for its flavour and high smoke point. However, some people prefer to use other types of oil, such as avocado oil or coconut oil, for air frying. The key is to choose an oil with a high smoke point, as this will help prevent the oil from breaking down and imparting an unpleasant taste to your food.

Seasoning Options

The sky's the limit when it comes to seasoning your veggies. Here are some popular options:

• Garlic Powder: Adds a savoury, umami flavour.
• Italian Seasoning: You can use store-bought Italian seasoning or make your own blend with dried herbs.
• Onion Powder: Enhances the flavour of the veggies.
• Paprika: Gives a nice kick and colour to the veggies.
• Salt and Pepper: Bring out the flavours of the other seasonings.
• Herbes de Provence: A blend of herbs from the Provence region of France, including basil, thyme, and lavender.
• Gremolata: A fresh and zesty blend of parsley, lemon zest, and garlic.

Tips for Oil and Seasoning

• Go light on the oil. Using too much oil can result in oversaturated veggies that don't crisp up properly.
• Toss your veggies gently in a large bowl to ensure they are evenly coated with oil and seasoning.
• Don't overcrowd your air fryer basket. This will cause the veggies to steam instead of crisp up.
• Cut your veggies into small, evenly sized pieces to ensure they cook evenly.
• Shake the air fryer basket halfway through the cooking process to prevent sticking and promote even cooking.

Veggie combinations

Combination 1:

• Bell Peppers: 1 large red bell pepper and 1 large orange bell pepper (or green, yellow, or purple)
• Red Onion: 1 medium, diced
• Zucchini: 1 large, sliced
• Squash: 1 large, sliced (preferably yellow)
• Olive Oil: For drizzling
• Spices: Italian seasoning, salt, and pepper, to taste
• Parmesan Cheese: For serving (optional)

Combination 2:

• Zucchini: 1 zucchini, cut into 0.5-inch half-moons
• Red Bell Pepper: 1, stemmed, seeded, and chopped into 1-inch pieces
• Cremini Mushrooms: 4 ounces, quartered
• Red Onion: 1 small, chopped into 1-inch pieces
• Carrot: 1, sliced into thin rounds
• Broccoli: 1 heaping cup of small florets
• Cauliflower: 1 heaping cup of small florets
• Olive Oil: 3 tablespoons
• Italian Seasoning: 1 teaspoon
• Garlic Powder: 0.5 teaspoons
• Salt: 0.5 teaspoons
• Black Pepper: To taste
• Lemon: 1 wedge, for squeezing
• Parsley: Chopped, for garnish (optional)
• Parmesan Cheese: For serving (optional)

Combination 3:

• Zucchini: 0.5 cups, diced
• Summer Squash: 0.5 cups, diced
• Mushrooms: 0.5 cups, diced
• Cauliflower: 0.5 cups, diced
• Asparagus: 0.5 cups, diced
• Sweet Red Pepper: 0.5 cups, diced
• Vegetable Oil: 2 teaspoons
• Black Pepper: 0.25 teaspoons, ground
• Salt: To taste
• Seasoning: 0.25 teaspoons, or more to taste (Italian seasoning, Herbes de Provence, or Gremolata are great options)

Combination 4:

• Broccoli
• Cauliflower
• Olive Oil (or cooking spray)

Tips:

When preparing your veggies for the air fryer, cut them into small, evenly sized pieces to ensure they cook evenly and at the same rate. You can also add a drizzle of olive oil and your choice of seasonings to taste. Remember not to overcrowd the air fryer basket, as this will cause the vegetables to steam instead of browning. Finally, feel free to experiment with different combinations of vegetables and seasonings to find your favorite flavors!

Air fryer basket tips

Air fryer baskets are a great way to cook vegetables quickly and easily, but there are a few things to keep in mind to get the best results. Here are some tips to help you make the most of your air fryer basket:

• Don't overcrowd the basket: This is the golden rule of air frying! For the vegetables to get crispy and caramelized, hot air needs to circulate on all sides. If the basket is too full, the vegetables will steam and soften instead of browning. Work in batches if necessary.
• Size matters: Cut firm vegetables like carrots, broccoli, and cauliflower into small pieces so they cook evenly with tender vegetables like zucchini and peppers.
• Use the right oil: Choose a cooking oil with a high smoke point, like extra-virgin olive oil, avocado oil, or coconut oil. Avoid using too much oil, as it can make the vegetables soggy and prevent them from crisping up.
• Season generously: Dry seasonings like garlic powder, onion powder, Italian seasoning, salt, and pepper can take your roasted veggies to the next level. Don't be afraid to experiment with different combinations.
• Shake the basket: Give the air fryer basket a good shake halfway through the cooking process to ensure the vegetables don't stick and cook evenly.
• Single layer arrangement: Arrange the vegetables in a single layer in the air fryer basket. This allows the hot air to circulate around each piece, promoting even cooking and browning.
• Preheat the air fryer: Don't forget to preheat your air fryer before adding the vegetables. This helps ensure even cooking and crispiness.
• Experiment with different vegetables: Almost any vegetable can be cooked in an air fryer. Try bell peppers, zucchini, squash, broccoli, cauliflower, onions, asparagus, green beans, and more. Just avoid leafy greens, as they won't weigh down in the air fryer.

Frequently asked questions