Air Fryer Veg: Healthy, Quick, And Easy?

Air fryers are a popular kitchen appliance that can cook vegetables quickly and easily. They are a great way to get a similar result to roasting, but with a crispier crust and in less time. Air fryers use little to no oil, which means less fat and fewer calories, and they create a crispy outer layer while leaving the inside moist and tender. You can cook almost any vegetable in an air fryer, including zucchini, bell peppers, tomatoes, broccoli, cauliflower, Brussels sprouts, carrots, beets, potatoes, and pumpkin. The cooking time and method depend on whether the vegetables are soft, firm, or frozen. Soft vegetables like bell peppers and tomatoes take around 10-15 minutes to cook, while firm vegetables like carrots and potatoes can take up to 30 minutes. Frozen vegetables can also be cooked in the air fryer, but you need to add a couple of minutes to the cooking time to account for thawing.

How to air fry soft vegetables

Air fryers are a quick and easy way to cook vegetables, with the added bonus of a crispy texture. Here is a step-by-step guide on how to air fry soft vegetables:

Step 1: Choose your soft vegetables

Select your soft vegetables, such as bell peppers, tomatoes, mushrooms, onions, or asparagus. You can also include tender vegetables like zucchini, yellow squash, and Brussels sprouts.

Step 2: Prepare the vegetables

Chop the vegetables into your desired size. You can optionally drizzle them with extra virgin olive oil, which will help with browning and add a roasted flavour. Place the vegetables in a large bowl and season with Italian seasoning, garlic powder, salt, and pepper. Toss the vegetables to ensure they are well coated with oil and seasonings.

Step 3: Arrange the vegetables in the air fryer

Place the seasoned vegetables in the air fryer basket in a single layer. Avoid overcrowding the basket, as this will 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 4: Air fry the vegetables

Preheat your air fryer to 375°F (190°C). Place the vegetables in the air fryer and cook for 10 to 15 minutes. Toss the vegetables halfway through the cooking process to ensure even browning.

Step 5: Season and serve

Once the vegetables are tender and browned, remove them from the air fryer. Season with salt and pepper to taste. You can also add a squeeze of fresh lemon juice, and top with fresh parsley or grated Parmesan cheese. Serve and enjoy!

Tips for air frying vegetables:

• Cut firm vegetables, such as carrots, into smaller pieces to ensure even cooking.
• Avoid overcrowding the air fryer basket to prevent steaming and promote caramelization.
• Shake the air fryer basket halfway through cooking to prevent sticking and ensure even cooking.

How to air fry firm vegetables

Yes, you can cook vegetables in an air fryer! Here's a guide on how to air fry firm vegetables:

Firm vegetables, such as root vegetables (carrots, beets, potatoes, parsnips) and winter squash (butternut, acorn, pumpkin), require a longer cooking time than tender vegetables. To prepare firm vegetables for air frying, first preheat your air fryer to 375°F (190°C). While the air fryer is warming up, chop your chosen firm vegetables into small, evenly sized pieces. The smaller the pieces, the faster they will cook. Place the chopped vegetables in a large bowl and drizzle with olive oil, or another oil with a high smoke point, and add your choice of seasonings. Toss the vegetables to ensure they are evenly coated.

Once your air fryer is preheated, spray the basket insert with some non-stick cooking spray. Then, add the vegetables in a single layer—do not overcrowd the basket, as this will cause the vegetables to steam and soften rather than brown. Depending on the size of your air fryer, you may need to cook the vegetables in batches. Air fry the vegetables for 20-30 minutes, shaking the basket a few times during cooking to promote even cooking.

You can serve air-fried vegetables as a side dish, or add them to a meal such as lemon chicken and rice, squash sausage orzo, or hamburger helper lasagna.

How to air fry frozen vegetables

Yes, you can cook vegetables in an air fryer! Here is a step-by-step guide on how to air fry frozen vegetables:

Ingredients:

• 4 cups of frozen vegetables (e.g. broccoli, cauliflower, green beans, etc.)
• 2 tablespoons of olive oil (or avocado oil or another neutral-flavoured cooking oil)
• ½ teaspoon of black pepper
• ½ teaspoon of garlic powder
• ½ teaspoon of onion powder
• 2 tablespoons of shredded parmesan cheese (optional)
• Salt to taste

Method:

• Preheat your air fryer to 390°F.
• Place your chosen frozen vegetables directly into the basket of your air fryer. Avoid using an air fryer liner, as this may result in soggier vegetables.
• Toss the vegetables with olive oil and season with salt, black pepper, garlic powder, and onion powder. Toss again to ensure the vegetables are evenly coated.
• Air fry for about 7 minutes. Shake the basket and drain any excess water that has collected in the bottom of the basket.
• Air fry for an additional 7-9 minutes.
• If you are using parmesan cheese, sprinkle it over the vegetables and air fry for 1 more minute.

Tips:

• For larger vegetables, such as whole Brussels sprouts, increase the cooking time to around 20 minutes in total.
• For crispier vegetables, avoid letting the vegetables sit in water while roasting. Use an air fryer with a crisper plate, or drain the water halfway through cooking.
• You do not need to thaw frozen vegetables before air frying. Cooking them straight from frozen will help achieve a better texture as they will crisp up nicely.

Serving suggestions:

Air fryer veggies make a great side dish. Pair them with some fibre-filled carbohydrates and lean protein for a balanced meal. Some options include lemon chicken and rice, squash sausage orzo, hamburger helper lasagna, or the classic baked chicken breast and crispy sweet potato wedges.

Air fryer vegetable recipes

Yes, you can cook vegetables in an air fryer! Here are some delicious and healthy air fryer vegetable recipes to try:

Air Fryer Roasted Veggies

First up, a simple recipe for air fryer roasted veggies. This recipe uses zucchini, summer squash, mushrooms, cauliflower, asparagus, and sweet red pepper. Cut your veggies into 1-inch pieces, then add them to a large bowl with vegetable oil, black pepper, salt, and your choice of seasoning. Toss to coat, then arrange the veggies in a single layer in the air fryer basket. Cook at 360°F for about 10 minutes, stirring halfway through, until tender.

Air Fryer Buffalo Cauliflower Bites

For a tasty snack or side dish, try making these low-carb cauliflower bites. Cut cauliflower into bite-sized florets, then coat them in a batter made with flour, milk, and your choice of hot sauce or buffalo sauce. Dip the florets in panko breadcrumbs, then place them in the air fryer for about 15 minutes, or until golden brown.

Air Fryer Zucchini Fries

For a healthier alternative to french fries, try these zucchini fries! Cut zucchini into fry shapes, then coat with flour, eggs, and panko breadcrumbs. Air fry for about 15 minutes, or until golden brown. Serve with your favorite dipping sauce.

Air Fryer Avocado Tacos

Avocados in the air fryer? Absolutely! This unique recipe involves coating avocado wedges with a breading mixture, then air frying until golden. Serve in tacos with your favorite toppings and enjoy!

Air Fryer Frozen Vegetables

This recipe is perfect if you're short on time and want a quick and easy side dish. Simply toss your favorite frozen veggies in olive oil, salt, black pepper, garlic powder, and onion powder, then air fry for about 15 minutes. If you like, sprinkle with parmesan cheese and air fry for an additional minute.

There you have it! Five delicious air fryer vegetable recipes to try. Get creative and feel free to experiment with different veggies and seasonings to find your favorite combinations. Enjoy!

Air fryer vegetable tips

Air fryers are a fantastic way to cook vegetables. They're quick and easy, and produce a similar result to roasting, with a crispier crust. Here are some tips to help you get the most out of your air fryer vegetables:

Choose the Right Vegetables

Almost any vegetable can be cooked in an air fryer, but some work better than others. Tender vegetables like zucchini, bell peppers, mushrooms, and onions are great options. Firm vegetables such as carrots, beets, potatoes, and winter squash are also delicious but require a longer cooking time. Avoid tough root vegetables like beets or sweet potatoes, as they may require a longer cook time.

Prepare the Vegetables

Chop your vegetables into small, evenly sized pieces. This will ensure they cook evenly. You can also optionally drizzle them with olive oil or cooking spray to give them a more roasted taste and texture. Season your vegetables with salt, black pepper, garlic powder, onion powder, Italian seasoning, paprika, or any other spices you like.

Cook the Vegetables

Preheat your air fryer to 375°F (190°C) for tender vegetables and 390°F (200°C) for frozen vegetables. Arrange the vegetables in a single layer in the air fryer basket, making sure not to overcrowd the basket. Cook tender vegetables for 10-15 minutes, and firm vegetables for 20-30 minutes, shaking the basket halfway through to ensure even cooking.

Serve and Enjoy

Once your vegetables are tender and slightly charred, they're ready to serve! Air fryer vegetables go well with many main dishes and can be served as a healthy side or a tasty snack. You can also sprinkle them with Parmesan cheese or squeeze some lemon juice over them for extra flavor.

Tips for Success

• Always cut your vegetables into evenly sized pieces to ensure uniform cooking.
• Don't overcrowd the air fryer basket to allow hot air to circulate and create a crispy texture.
• Shake the basket halfway through cooking to prevent sticking and promote even cooking.
• Experiment with different vegetables and seasonings to find your favorite combinations.
• If using frozen vegetables, add a few minutes to the cooking time to account for thawing.

Frequently asked questions