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falafels 414605236 web

Cooking healthy vegetarian meals with your air fryer

Nick Duell (writer)30/03/2021

Air fryers use hot air to crisp up your food, recreating the deep-fried taste without the fat. This makes them the perfect way to prepare delicious meals that are healthy, too.

Check out our easy-to-make air fryer recipes for falafels, ratatouille and sticky mushroom rice in this post.

Falafels 414605236 Web
Air Fryer – Falafels

Falafels

  • For: 15 Falafels

Ingredients

Instructions

  1. Soak the chickpeas in cold water for 24 hours. Then loosen the skins by rubbing them between your fingers. Rinse, drain and spread them out on a kitchen towel to dry.
  2. Blend the chickpeas, parsley, cilantro, garlic and onion in a food processor to form a paste. Transfer to a large bowl. Add the chickpea flour, ground coriander, cumin, harissa sauce, salt and pepper and combine well. Cover the bowl and allow to rest for 1 hour.
  3. Preheat your air fryer to 190 degrees Celsius.
  4. Add the baking soda and baking powder to the chickpea mixture. Mix until just combined. Roll the mixture into 15 balls and press down to form patties. Spray with cooking spray.
  5. Put 7 of the patties in the preheated air fryer and cook for 10 minutes, remove and then repeat with the final 8 patties.

Ratatouille

  • For: 4 severs

Ingredients

Instructions

  1. Preheat your air fryer to 200 degrees Celsius.
  2. Put the eggplant, tomato, zucchini, capsicums and onion in a bowl. Add the cayenne pepper, oregano, basil, garlic, salt and pepper. Combine well. Then add the oil, wine and vinegar, ensuring that all the vegetables are covered.
  3. Put the vegetable mixture into a baking dish and place it inside the air fryer’s basket. Cook for 8 minutes. Stir and then cook for another 8 minutes. Stir again and cook until tender, stirring every 5 minutes. Switch off your air fryer, leaving the dish inside. Leave for 5 minutes before serving.

Sticky mushroom rice

Ingredients

Instructions

  1. Start cooking your rice.
  2. Mix together the soy sauce, maple syrup, garlic, Chinese 5 spice, ground ginger and white wine.
  3. Put the mushrooms in your air fryer set to 175 degrees Celsius and cook for 10 minutes.
  4. Put the mushrooms in your air fryer set to 175 degrees Celsius and cook for 10 minutes.
  5. By now, your rice should be ready. Serve the mushroom mixture on top of the rice.

Get your vegetarian ingredients in your fruit and veg delivery

Did you know it’s super easy to get ingredients for healthy vegetarian meals delivered direct to your door? Make your grocery delivery in Melbourne with Local Food Market Co.

As well as healthy vegetables, you will find everything else you need for your fruit and veg shop. If you’re wondering where to find a fruit shop near me, look no further!

Contact us to know more about fruit delivery in Melbourne and fruit box delivery in Melbourne direct to your home. It’s the hassle-free way to get all those healthy ingredients straight to your door.

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