Cooking healthy vegetarian meals with your air fryer
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.
Ingredients
- 1 cup Chickpeas (dry)
- 1 ½ cups Coriander (fresh)
- ¾ cup Parsley flat-leafed (fresh)
- 1 small Onion (Spanish/red)
- 1 clove Garlic
- 2 tablespoons Chickpea flour
- 1 tablespoon Coriander (powder)
- 1 tablespoon Cumin ground
- 1 tablespoon Harissa sauce
- ½ teaspoon Baking powder
- ¼ teaspoon Baking soda
- Salt and pepper
Instructions
- 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.
- 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.
- Preheat your air fryer to 190 degrees Celsius.
- 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.
- Put 7 of the patties in the preheated air fryer and cook for 10 minutes, remove and then repeat with the final 8 patties.
Ingredients
- ½ small Eggplant (cubed)
- 1 Zucchini (cubed)
- 1 medium tomato (cubed)
- ½ large yellow Capsicum (cubed)
- ½ large red Capsicum (cubed)
- ½ Onion (cubed)
- 1 Cayenne pepper (fresh) (diced)
- 5 sprigs Basil (fresh) (with stems removed)
- 2 sprigs Oregano (fresh) (with stems removed and chopped)
- 1 clove Garlic (crushed)
- 1 tablespoon Olive oil
- 1 tablespoon white wine
- 1 teaspoon vinegar
- Salt and pepper (to taste)
Instructions
- Preheat your air fryer to 200 degrees Celsius.
- 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.
- 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.
Ingredients
- 450 grams Jasmine rice
- ½ cup soy sauce
- 1 tablespoons Maple syrup
- 4 cloves Garlic
- 2 teaspoons Chinese 5 Spice
- ½ teaspoon Ginger (ground)
- 4 tablespoons white wine
- 450 grams Mushrooms (large) (variety of large mushrooms, halved)
- ½ cup Peas (frozen)
Instructions
- Start cooking your rice.
- Mix together the soy sauce, maple syrup, garlic, Chinese 5 spice, ground ginger and white wine.
- Put the mushrooms in your air fryer set to 175 degrees Celsius and cook for 10 minutes.
- Put the mushrooms in your air fryer set to 175 degrees Celsius and cook for 10 minutes.
- 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.
