Heart-Healthy Classic Tempura

Elevate your fried food game with this *Heart-Healthy Classic Tempura*, a light and crispy spin on the beloved Japanese dish that prioritizes wellness without sacrificing flavor. Featuring a gluten-free batter made with brown rice flour and chilled sparkling water, this recipe offers a delicate crunch while being lower in fat and sodium. A vibrant medley of fresh vegetables—tender broccoli florets, sweet carrot sticks, juicy red bell pepper strips, and hearty slices of zucchini and eggplant—are lightly fried in heart-friendly avocado oil for a golden, satisfying finish. Ready in just 30 minutes, this better-for-you tempura is perfect for sharing and pairs beautifully with a tangy ponzu sauce or low-sodium soy sauce. Whether you're looking for a wholesome appetizer or a colorful side dish, this recipe proves that healthy eating can still be wildly delicious!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Brown rice flour
• 1 cup Chilled sparkling water
• 0.5 teaspoon Baking soda
• 0.25 teaspoon Salt
• 1 cup Broccoli florets
• 1 cup Carrot sticks
• 1 cup Red bell pepper strips
• 1 cup Eggplant slices
• 1 cup Zucchini slices
• 2 tablespoons Avocado oil

Directions

Step 1

In a large bowl, whisk together the brown rice flour, baking soda, and salt.

Step 2

Gradually add the chilled sparkling water into the flour mixture, stirring gently until a smooth batter forms. Be careful not to overmix.

Step 3

Prepare the vegetables by washing them thoroughly. Cut the broccoli into bite-sized florets, slice the carrots into sticks, the red bell pepper into strips, and the eggplant and zucchini into thin slices.

Step 4

In a large skillet, heat the avocado oil over medium-high heat. Use enough oil to coat the bottom of the pan.

Step 5

Dip each piece of vegetable into the batter, allowing any excess to drip off.

Step 6

Carefully place the battered vegetables into the hot oil, a few pieces at a time, without overcrowding the skillet.

Step 7

Fry the vegetables for about 2-3 minutes on each side until the batter is golden brown and crisp.

Step 8

Using a slotted spoon, transfer the fried vegetables to a plate lined with paper towels to drain any excess oil.

Step 9

Serve the tempura immediately for the best texture, perhaps with a side of ponzu sauce or low-sodium soy sauce for dipping.

Nutrition Facts

Serving size	1112.4 grams (1112.4g)

Amount per serving	% Daily Value*
Calories	914

Total Fat 36.10g	46%
Saturated Fat 6.00g	30%
Polyunsaturated Fat 1.40g
Cholesterol 3mg	1%
Sodium 1585mg	69%
Total Carbohydrate 135.90g	49%
Dietary Fiber 22.90g	82%
Total Sugars 25.60g
Protein 18.30g	37%

Vitamin D 0IU	0%
Calcium 160mg	12%
Iron 5mg	25%
Potassium 2170mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.5%

Protein: 7.8%

Carbs: 57.7%