Air Fryer Veggies: Fresh Or Frozen?

Air fryers are a popular kitchen appliance that can be used to cook a variety of foods, including vegetables. They work by circulating hot air around food in a small compartment, creating a crispy outer layer while leaving the inside moist and tender. Air-fried vegetables are a quick, easy, and healthy way to prepare veggies, as they require little to no oil and have a shorter cooking time compared to oven-roasted vegetables.

Vegetables to use

You can cook almost any type of fresh vegetable in an air fryer, including:

• Broccoli
• Brussels sprouts
• Green beans
• Carrots
• Cauliflower
• Peppers
• Mushrooms
• Zucchini
• Sweet potatoes
• Butternut squash
• Parsnips
• Potatoes
• Pumpkin
• Beets
• Tomatoes
• Asparagus
• Onions
• Eggplant
• Kale
• Corn

Firm vegetables like carrots, potatoes, beets, pumpkin, and parsnips take longer to cook than soft vegetables like peppers, tomatoes, broccoli, and cauliflower. Tough root vegetables like beets and sweet potatoes require a longer cook time.

Frozen vegetables can also be cooked in an air fryer, but they won't caramelize in the same way as fresh vegetables.

Vegetables to avoid

While many vegetables are suitable for air frying, there are some that you should avoid.

Firstly, it is recommended that you avoid overcrowding the air fryer basket. This will cause the vegetables to steam and soften, rather than achieving the desired crispy texture. Therefore, it is best to avoid air frying large quantities of vegetables at once. Instead, work in batches to ensure the hot air can circulate and create a crispy finish.

Additionally, certain root vegetables, such as beets and sweet potatoes, are best avoided as they require a longer cooking time. For a similar reason, it is recommended that you cut firmer vegetables, like carrots, broccoli, and cauliflower, into small pieces to ensure they cook evenly.

Finally, while it is possible to air fry frozen vegetables, loose corn is not recommended as it tends to burn.

Seasoning and spices

A simple combination of extra-virgin olive oil, Italian seasoning, garlic powder, salt, and pepper can add tons of great flavour to your air-fried vegetables. You can also experiment with other spices and seasoning blends that you like. Here are some specific examples of seasoning combinations you can use:

• Italian: Italian seasoning, red wine vinegar, and lemon zest. Italian seasoning typically contains oregano, basil, rosemary, thyme, sage, and sometimes garlic powder.
• Middle Eastern: Za'atar, a spice blend that includes toasted sesame seeds, sumac, and various herbs and spices such as marjoram, oregano, thyme, coriander, and cumin.
• Sweet and Tangy Chinese: Hoisin sauce, rice vinegar, and toasted sesame oil.
• Southwestern: Honey, adobo sauce, and cumin.
• Thai: Thai curry paste (red, green, or yellow), soy sauce, and lime juice.
• Tex-Mex: Red or white wine vinegar, chilli powder, cumin, coriander, and garlic powder.
• Spicy Chili-Garlic: Soy sauce, rice vinegar, and chilli-garlic sauce.
• Honey Dijon: Honey, Dijon mustard, and cooking oil.
• Indian: Garam masala and curry powder.
• Cajun: Cajun spice blend, soy sauce, and lemon zest. Cajun seasoning typically includes salt, black pepper, paprika, garlic powder, onion powder, cayenne, oregano, and thyme.

Additionally, you can bloom seasonings separately in a small pot on the stove while your veggies cook in the air fryer. Add olive oil or butter to the pot, stir in the dry seasonings, and heat over low heat for about two minutes. This technique works well with freshly chopped herbs and adds an elegant touch to your dish.

Oil types

Yes, you can cook fresh vegetables in an air fryer. In fact, it's a quick and easy way to cook veggies, resulting in a delicious, healthy side dish with tender insides and wonderfully crispy outsides.

Now, onto the oils. When cooking with an air fryer, it's important to consider the type of oil you use, as this can impact the taste and texture of your food. Here are some of the best oil types to use:

Avocado Oil

Avocado oil is a great option for air frying due to its high smoke point of 520°F (271.1°C). It has a neutral flavour and is rich in heart-healthy unsaturated fats. Avocado oil is perfect for dishes prepared at high temperatures, ensuring your food gets crispy without burning the oil.

Light Olive Oil

If you're looking for a heart-healthy option, light olive oil is a good choice. With a smoke point between 465-470°F, it has a higher smoke point than extra virgin olive oil. The term "light" refers to its lighter colour and neutral flavour, not a reduction in calories or fat. Light olive oil is perfect for cooking at 400°F or lower.

Grapeseed Oil

Grapeseed oil is a byproduct of winemaking and has a smoke point of 421°F. It has a high smoke point and a clean taste, making it a good all-purpose cooking oil. Grapeseed oil is also a great source of vitamin E and unsaturated fats.

Peanut Oil

Peanut oil is commonly used in stir-frying and deep frying, and it's a great option for air frying as well. It has a pleasant, nutty flavour and a high smoke point.

Sunflower Oil

Sunflower oil is another excellent choice for air frying. It has a smoke point of 450°F and is rich in vitamin E and unsaturated fats. Sunflower oil has a light flavour, making it a good option for dishes where you want the natural flavours of your food to shine through.

Refined Coconut Oil

When using coconut oil for air frying, opt for refined coconut oil, which has a smoke point of 400°F. Unrefined coconut oil has a lower smoke point and is not suitable for high-heat air frying. Refined coconut oil is a popular choice due to its unique fatty acid composition and possible health benefits.

When using oil in an air fryer, remember that a little goes a long way. You only need a small amount of oil to achieve crispy results. Additionally, always choose an oil with a higher smoke point than the temperature you are cooking at to avoid burning the oil and affecting the taste of your food.

Cooking times

The cooking time for fresh vegetables in an air fryer depends on the type of vegetable and the desired texture. Soft vegetables like bell peppers, tomatoes, zucchini, and mushrooms cook faster than firm vegetables like carrots, potatoes, and beets. For soft vegetables, preheat the air fryer to 375°F and cook for 10 to 15 minutes. For firm vegetables, preheat to the same temperature but cook for 20 to 30 minutes.

When preparing vegetables for air frying, cut them into small, evenly sized pieces. This ensures that they cook evenly. For potatoes and sweet potatoes, soak them in water for about 30 minutes before cooking to remove excess starch, then pat them dry.

When cooking, arrange the vegetables in a single layer in the air fryer basket. Avoid overcrowding 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. Stir or toss the vegetables every 5 to 8 minutes during cooking to ensure even cooking.

Some specific examples of cooking times for individual vegetables include:

• Zucchini: Cut into 1/2-inch half-moons and cook for 10 to 15 minutes.
• Red bell pepper: Cut into 1-inch pieces and cook for about 10 minutes.
• Mushrooms: Quarter them and cook for about 10 minutes.
• Broccoli: Break into small florets and cook for 15 to 20 minutes.
• Green beans: No specified cooking time, but likely similar to broccoli.
• Cauliflower: Break into small florets and cook for 15 to 20 minutes.
• Asparagus: Cut into 1-inch pieces and cook for about 10 minutes.

You can also cook frozen vegetables in an air fryer. First, determine whether they are soft or firm, then add a couple of minutes to the cooking time to allow for thawing and evaporation of water.

Frequently asked questions