Did you know there are over 1000 different vegetables in the world? And as plant-based diets become a more and more popular choice, vegetables are transitioning from a side to simply accompany something else on the plate, to the main feature of the meal!
With the trusty air fryer becoming the go-to appliance in home kitchens – proving to be super versatile whilst cooking food faster and using less energy, we are bringing to you our master guide in how to cook vegetables perfectly in a Instant Vortex Air Fryer!
In volume 1 of Air Fry Veg 101, is all about the trusty green veg. Packed with high levels of fiber, iron, magnesium, potassium and calcium, whilst having less carbohydrates, sodium and cholesterol compared to other types of vegetables, this guide can help you cook perfect veg in less than 7 minutes!
Follow the cooking instructions carefully and if necessary, work in batches for best results, as adding too many vegetables into the basket can cause overcrowding and vegetables could steam without colouring.
- Remove the hard, central, stems from the kale, leaving only the softer leaves. Add the kale into a bowl and massage a little oil until all the kale leaves are coated.
- Add the kale to the frying basket, in one layer – taking care not to over crowd the basket.
- Select Air Fry and set the temperature to 140°C and then time to 7 minutes, shaking halfway through, until the kale is crispy and crunchy but not browned.
- Season with salt and desired seasonings before serving.
- Wash the sprouts well, then halve any larger sprouts so they are of a comparable size to any smaller whole sprouts. Toss to coat in a little oil, salt, and pepper.
- Select Air Fry and set the temperature to 190°C and time to 7 minutes for crispy sprouts with buttery centres. If your sprouts are larger than 3-4cm in diameter you will need to add an extra 1-2minutes of cooking time.
- Whatever time you choose, be sure to shake the basket halfway through to ensure even cooking.
- Toss the beans in a little oil, salt and pepper so the beans are oiled in a thin layer.
- Add the beans to the frying basket, keeping the beans in a layer no more than 2cm deep.
- Select Air Fry and set the temperature to 190°C and time to 7 minutes, shaking halfway through for even results.
- Wash the broccoli in a large bowl of water to remove any fine grit and cut it into bite-sized florets.
- Toss the broccoli in a little oil, salt, and pepper until evenly coated, then add to the frying basket. There is no need to preheat.
- Select Air Fry and set the temperature to 195°C and the time to 5 minutes – this will gie you crispy al dente stems, as seen in the video. Alternatively, select Air Fry at 185°C for 7 minutes for a softer stemmed broccoli.
- Whatever time you choose, be sure to shake the basket half way through to ensure even cooking.
Some simple flavouring ideas for your veg:
Parmesan & Pepper: Once your Kale, beans, broccoli and sprouts are cooked, finish with freshly grated parmesan cheese and black pepper.
Lemon & Garlic v1: Grate half a clove of garlic, and the zest of 1 lemon into a small bowl. Squeeze over ½-1 a lemon of juice depending on the quantity of veggies and set this aside while the vegetables are cooking. The lemon will “cook” the raw flavour out of the garlic. Once your broccoli, beans, or sprouts are cooked, toss them in the lemon garlic sauce, season to taste and serve.
Lemon & Garlic v2: When your kale, beans, broccoli and sprouts are cooked, toss with freshly grated lemon zest and a little garlic powder.
Bang Bang Sauce: Follow the instructions for Lemon and Garlic v1, and add a scattering of chopped roasted peanuts and chilli flakes too.
Garlic & Herb: Add a knob of butter and garlic powder to your broccoli, beans or sprouts, and finish with fresh parsley
Comment below and tell us your favourite veg and flavour combo to Air Fry?
Stay tuned for vol.2 for more Air Fry Veg 101!