Heart-Healthy Tempura Vegetables

Crispy, golden, and guilt-free—these Heart-Healthy Tempura Vegetables are a delicious spin on a classic favorite, perfect for mindful eaters who don’t want to sacrifice flavor. Featuring a medley of fresh broccoli, carrots, zucchini, and red bell pepper, this recipe uses whole grain flour and cold sparkling water to create a light and airy batter that's air-fried to perfection without the need for heavy oil. A spritz of avocado oil ensures crisp texture while keeping things heart-healthy. Paired with a tangy low-sodium soy and rice vinegar dipping sauce and garnished with sesame seeds, these tempura vegetables deliver a restaurant-quality dish right from your air fryer. Ready in just 35 minutes, it’s the ideal appetizer or side for anyone looking to enjoy a nutritious yet indulgent treat.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Broccoli florets
• 2 medium Carrots, peeled and thinly sliced
• 1 medium Zucchini, sliced into thick rounds
• 1 large Red bell pepper, sliced into strips
• 0.75 cup Whole grain flour
• 0.25 cup Cornstarch
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt
• 1 cup Sparkling water (cold)
• 0 as needed Avocado oil spray
• 0.25 cup Soy sauce (low sodium, for dipping)
• 2 tablespoons Rice vinegar (for dipping)
• 1 teaspoon Sesame seeds (for garnish)

Directions

Step 1

Preheat your air fryer to 375°F (190°C).

Step 2

Prepare the vegetables: rinse all vegetables thoroughly, then cut them into bite-sized pieces as described in the ingredient list.

Step 3

In a mixing bowl, whisk together the whole grain flour, cornstarch, baking powder, and salt.

Step 4

Slowly pour the cold sparkling water into the dry mixture, whisking gently until the batter is smooth. Be careful not to overmix; small lumps are fine.

Step 5

Pat the vegetables dry with a clean kitchen towel to ensure the batter sticks properly.

Step 6

Dip each vegetable piece into the batter, ensuring a light but even coating. Shake off any excess batter.

Step 7

Spray the basket of the air fryer lightly with avocado oil spray to prevent sticking.

Step 8

Place the battered vegetables in a single layer in the air fryer basket, ensuring they don't overlap. Spray the tops lightly with avocado oil spray for extra crispiness.

Step 9

Air fry the vegetables in batches for 10-12 minutes, flipping halfway through, until the batter is golden and crisp. Adjust cooking time as needed based on your air fryer model.

Step 10

While the vegetables cook, prepare the dipping sauce by whisking together the low-sodium soy sauce and rice vinegar in a small bowl. Garnish with sesame seeds.

Step 11

Serve the tempura vegetables immediately with the dipping sauce on the side.

Nutrition Facts

Serving size	1178.7 grams (1178.7g)

Amount per serving	% Daily Value*
Calories	645

Total Fat 6.20g	8%
Saturated Fat 1.20g	6%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 3787mg	165%
Total Carbohydrate 128.70g	47%
Dietary Fiber 24.90g	89%
Total Sugars 22.30g
Protein 28.50g	57%

Vitamin D 0IU	0%
Calcium 240mg	18%
Iron 8mg	43%
Potassium 2000mg	43%

*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: 8.2%

Protein: 16.7%

Carbs: 75.2%