Air Fryer Veggies: Healthy, Quick, And Easy?

Air fryers are a quick and easy way to cook vegetables, giving them a crispy texture without the need for lots of oil. You can cook almost any vegetable in an air fryer, from soft vegetables like bell peppers and tomatoes to firm vegetables like potatoes and pumpkin. Frozen vegetables can also be cooked in an air fryer, with no need to defrost them first. Simply add a few minutes to the cooking time to allow them to thaw.

Air-frying vegetables: types and methods

Air fryers are a fantastic way to cook vegetables. They are quick, easy, and produce a similar result to roasting, with a crispier crust. Plus, you can use any combination of vegetables you like!

Types of Vegetables to Air Fry

Almost any type of vegetable can be cooked in an air fryer, but they can be broadly categorised into three types:

• Tender/Soft Vegetables: These include veggies like zucchini, yellow squash, bell peppers, tomatoes, mushrooms, onions, asparagus, and green beans. They are quick-cooking and take less time to cook than firmer vegetables.
• Firm Vegetables: This category includes root vegetables like carrots, beets, potatoes, parsnips, and sweet potatoes, as well as winter squash such as butternut, acorn, and pumpkin. These vegetables take a bit longer to cook but are equally delicious.
• Frozen Vegetables: Both fresh and frozen vegetables can be cooked in an air fryer. Frozen veggies can be cooked directly from frozen, but you'll need to add a couple of minutes to the cooking time to account for thawing.

Methods for Air Frying Vegetables

• Preheat your air fryer: Most recipes recommend preheating your air fryer to between 360-400 degrees Fahrenheit.
• Prepare the vegetables: Chop your veggies into the desired size. Remember that smaller pieces will cook faster. You can optionally drizzle them with oil and add seasonings to taste.
• Arrange in the air fryer: Place the vegetables in a single layer in the air fryer basket, making sure they are not overcrowded. This allows for even cooking and prevents them from becoming mushy.
• Cooking time: For tender vegetables, cook for 10-15 minutes. For firm vegetables, cook for 20-30 minutes. Shake the air fryer pan once or twice during cooking to promote even cooking. For frozen vegetables, add a few minutes to the cooking time, depending on the type of veggie.

Tips for Air Frying Vegetables

• Don't overcrowd the air fryer: Always arrange the vegetables in a single layer with some space between them to allow for proper air circulation.
• Flip the vegetables: During cooking, flip the vegetables to allow for even cooking on both sides.
• Use oil sparingly: You can choose to use no oil or just a light spray or drizzle. Too much oil can make the vegetables oversaturated and affect crispness.
• Slice vegetables thinly: Cut your vegetables into small pieces and thin strips or rounds to ensure even cooking.
• Keep an eye on leafy greens: Vegetables like spinach and kale can burn quickly, so keep a close eye on them while cooking.
• Experiment with different seasonings: You can season your veggies with salt, pepper, garlic powder, onion powder, paprika, Italian seasoning, or herbs like rosemary or thyme.

Air fryer vs oven

Air fryers are a popular, healthy alternative to frying and can be used to cook a wide range of vegetables, from zucchini to potatoes. But how do they compare to traditional ovens?

Size

Air fryers are countertop appliances, whereas ovens are full-sized. This means that air fryers usually cook one dish at a time, while ovens can handle multiple dishes or larger portions.

Functionality

Air fryers circulate heated air to cook food, resulting in a crispy exterior. Conventional ovens use still air to cook food and are better for baking delicate items. Different types of ovens may offer various functions like broiling, baking, and roasting, and some now include an air fry setting.

Heating

Air fryers heat food from the top down, while ovens heat from the top and bottom. This top-down method in air fryers makes the heat more concentrated and cooks food faster.

Fan Placement and Speed

Air fryers have a large fan located on top of the appliance, while ovens have a fan at the back or side. The fan in an air fryer is larger and faster, optimising the cooking environment for crispy results.

Accessories

Air fryers come with various perforated accessories like baskets, trays, and racks, which allow for quick and even cooking. Ovens typically don't include special accessories, but some manufacturers sell crisper trays separately.

Cleaning

Air fryers are relatively easy to clean, with most parts being dishwasher-safe. However, they require cleaning every time they are used. Ovens, on the other hand, don't need to be cleaned after each use, but the accessories used do.

Cooking Capacity

Air fryers are best for cooking single batches of food and work best when food is in a single layer. Ovens can handle multiple dishes or larger portions at once, making them ideal for preparing multiple dishes or larger quantities.

Energy Use

Air fryers are more energy-efficient than ovens as they cook food faster and don't require heating a large appliance.

Final Thoughts

Air fryers are excellent for small-batch cooking and achieving crispy results. Ovens, especially those with air fry settings, are more versatile and can handle larger quantities. So, if you're looking for a quick, convenient way to cook crispy vegetables, an air fryer might be your best bet. But if you're cooking for a large family or preparing multiple dishes, a traditional oven could be the better option.

Air-frying frozen vegetables

How to Air-Fry Frozen Vegetables:

First, determine whether your vegetables are soft or firm. Soft vegetables include bell peppers, tomatoes, broccoli, cauliflower, and Brussel sprouts. Firm vegetables include carrots, beets, potatoes, and pumpkin.

Then, preheat your air fryer to 375°F (190°C). Next, prep your vegetables by chopping them to your desired size. You don't need to thaw frozen vegetables before putting them in the air fryer. Adding a bit of oil to your vegetables will help them cook more evenly and prevent burning. However, too much oil will make your vegetables oversaturated and less crispy.

After that, place your vegetables in the air fryer basket in a single layer, if possible, to allow hot air to circulate between them. If your air fryer is small, you may need to cook your vegetables in batches.

Now, cook soft vegetables for 10 to 15 minutes, and firm vegetables for 20 to 30 minutes. Shake the basket halfway through to prevent sticking and promote even cooking. For frozen vegetables, add a few minutes to the cooking time to account for thawing.

Finally, season your vegetables with salt, pepper, and any other desired spices.

Tips for Air-Frying Frozen Vegetables:

• Give your vegetables space in the air fryer basket to allow for even cooking and evaporation of water.
• Don't overcrowd the basket, as this can make your vegetables mushy.
• Preheat your air fryer for the best results.
• Season your vegetables halfway through cooking for more flavour.
• Experiment with different vegetables and seasonings to find your favourite combinations.

Examples of Frozen Vegetables to Air Fry:

• Broccoli
• Cauliflower
• Brussel sprouts
• Carrots
• Green beans
• Butternut squash
• Zucchini
• Spinach
• Okra
• Bell peppers
• Corn

Oil or no oil?

Air fryers are a great way to cook vegetables with minimal or no oil. While oil is not necessary, it does have some benefits.

Benefits of using oil

Oil helps to give vegetables a nice golden colour and keeps them moist during cooking so they don't dry out. It also helps to prevent food from sticking to the air fryer basket.

Benefits of not using oil

Air fryers are popular because they are a healthier alternative to deep frying, which requires a lot of oil. By not using oil, you can reduce the amount of unhealthy fats and calories in your food. Not using oil also means less cleanup, as there is no oil to wipe off the air fryer afterwards.

Tips for cooking without oil

• Use a non-stick coating on your pan or air fryer basket.
• Fry vegetables with a little water instead of oil.
• Use natural flavour enhancers like herbs (rosemary, thyme) and spices (chilli flakes, pepper, garlic) to boost the taste of your veggies.
• Season your vegetables with salt, pepper, and other spices to enhance their flavour.
• Shake the air fryer basket a few times during cooking to prevent sticking and promote even cooking.
• Line the basket with parchment paper for easy cleanup.

Vegetables that can be cooked without oil

Any type of vegetable can be cooked in an air fryer, but some that are commonly cooked without oil include:

• Zucchini/Courgette
• Bell Peppers
• Tomatoes
• Mushrooms
• Onions
• Asparagus
• Green Beans
• Broccoli
• Cauliflower
• Brussels Sprouts
• Carrots
• Beets/Beetroot
• Potatoes
• Sweet Potatoes
• Butternut Squash
• Acorn Squash
• Pumpkin
• Parsnips

Cooking times and temperatures

Cooking times and temperatures will vary depending on the type of vegetable and the desired level of doneness, but here are some general guidelines:

• Preheat your air fryer to 375°F (190°C) for most vegetables.
• For soft/tender vegetables (zucchini, bell peppers, tomatoes, mushrooms, onions), cook for 10-15 minutes.
• For firm vegetables (root vegetables, winter squash), cook for 20-30 minutes.
• For frozen vegetables, add a few minutes to the cooking time to account for thawing.

Vegetables to avoid

While there are no vegetables that cannot be air-fried, some vegetables need to be watched carefully during cooking.

Spinach and kale, for example, can burn quickly. Tenderstem broccoli can also overcook and become bitter, so it's important to keep an eye on these vegetables when cooking them in an air fryer.

Additionally, it's important not to overcrowd the air fryer basket or shelf when cooking vegetables. This will ensure that the vegetables cook evenly and don't become mushy. It's also crucial to flip the vegetables during cooking to allow both sides to cook evenly.

When it comes to specific vegetables to avoid air frying, there are a few that are more difficult to cook in an air fryer and may not yield the desired results. Here are some vegetables that may be best cooked using other methods:

• Cucumbers: While they can be air-fried, cucumbers have a high water content and may not be the best choice for this cooking method. They can become soggy and lose their crispness.
• Eggplant: Eggplant has a tendency to absorb a lot of oil, which can make it greasy when air-fried. It may be better to cook eggplant using other methods such as baking or grilling.
• Avocados: Avocados have a high fat content and may not be suitable for air frying. They can become too soft or even burn due to their high fat content.
• Leafy greens: Leafy greens such as lettuce and spinach may not be the best choice for air frying as they can wilt easily and become dry.

It's important to note that these vegetables can still be air-fried, but they may require some adjustments in terms of cooking time and temperature to achieve the desired results. Experimentation is key when using an air fryer, and you may find that with some tweaks, you can successfully air fry a variety of vegetables.

Frequently asked questions