Air Fryer Broccoli and Cauliflower: Easy and Healthy Recipe
The air fryer is not just for frying french fries and chicken wings; using it to cook broccoli and cauliflower is also a great choice. Today, I will teach you a simple and quick method to make these nutritious vegetables even more delicious.
Why do I like this recipe?
Super fast: It only takes 15 minutes to complete, so you can easily make a delicious side dish even when you're busy.
Simple and straightforward: It only uses a few ingredients, almost the simplest method, perfect for lazy days when you don’t want to think too much.
Healthy and tasty: Although the method is simple, it’s still delicious and healthy, with no excess grease, so you can eat it with peace of mind.
Suitable for various diets: It’s free of meat, gluten, and dairy, making it suitable for many different dietary needs, and picky eaters, especially kids, will love it.
No oven needed: You can make it with an air fryer, no need for an oven, which is convenient and saves time.
Can broccoli and cauliflower be cooked in an air fryer?
Yes, broccoli and cauliflower can be cooked in an air fryer.
The air fryer works by circulating hot air around the food, making the food crispy on the outside and tender on the inside.
This method is great for vegetables like broccoli and cauliflower because it mimics the effect of frying but uses less oil.
The hot air can cook the vegetables quickly and evenly, giving the vegetables a crispy texture without the need for frying.
Does cauliflower take the same amount of time to cook as broccoli?
Cauliflower and broccoli take about the same amount of time to cook, especially when cooked together in an air fryer. As long as they are cut into pieces of similar size, the cooking time is approximately 10 to 15 minutes.
What temperature do you air fry vegetables?
The temperature for air frying vegetables is usually between 180°C and 200°C (about 350°F to 400°F).
180°C (350°F) is a relatively gentle temperature and is suitable for roasting more delicate vegetables such as broccoli, cauliflower, or spinach. It can retain the moisture of the vegetables while making the exterior crispy.
200°C (400°F) is suitable for tougher vegetables such as potatoes, carrots, or beets, which can quickly develop a golden and crispy outer skin.
INGREDIENTS
Main Ingredients
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·Half a cauliflower (cut into small pieces)
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·1 broccoli (washed and cut into small pieces)
Seasonings
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·15ml vegetable oil
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·5ml soy sauce
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·5g barbecue seasoning (adjust according to personal taste)
Table of Contents
- ·Why do I like this recipe?
- ·Can broccoli and cauliflower be cooked in an air fryer?
- ·Does cauliflower take the same amount of time to cook as broccoli?
- ·What temperature do you air fry vegetables?
- ·Ingredients
- ·Cooking step
- ·More recipes worth trying
- ·Professional tips
- ·Variations and substitutions
- ·How to store leftover broccoli and cauliflower?
- ·How to enjoy?
- ·FAQs
COOKING STEP
Step 1
Wash half a cauliflower and 1 broccoli, then cut them into small pieces and place them into the air fryer.
Step 2
Add 15ml vegetable oil, 5ml soy sauce, and 5g barbecue seasoning.
Step 3
Mix all the ingredients evenly.
Step 4
Set the air fryer to 180°C and cook for 10 minutes. The simple and delicious roasted vegetables are ready!
More recipes worth trying
Frozen Asparagus in Air Fryer Recipe
Quick and Flavorful Roasted Zucchini Air Fryer Recipe
How to Make Air Fryer Salmon Burgers
Professional tips
Cut into even pieces: Make sure the broccoli and cauliflower are cut into pieces of similar size. This ensures they heat evenly in the air fryer and have a consistent texture.
Moderate oil amount: Although the oil is minimal, it helps create a crispy outer layer on the vegetables. Make sure not to add too much oil to keep it healthy.
Mix evenly: After adding the seasonings, be sure to mix the vegetables and seasonings well, ensuring each piece of vegetable is evenly coated.
Temperature and time control: Setting the air fryer to 180°C for 10 minutes is the best choice. If you prefer a crispier texture, you can cook for an additional 2-3 minutes, but be careful not to burn them.
Flip the vegetables: If your air fryer has a large capacity, you can open it midway and flip the vegetables. This ensures each piece is cooked evenly and becomes golden and crispy.
Variations and substitutions
Swap vegetables: Besides broccoli and cauliflower, you can try using carrots, bell peppers, mushrooms, or small potatoes. They also work well in the air fryer and offer a richer texture.
Seasoning substitution: If you don’t like barbecue seasoning, you can try Italian herbs, garlic powder, cumin powder, or chili powder. They can bring different flavors to the vegetables.
Add cheese: If you don’t mind dairy, you can sprinkle some Parmesan cheese during the last few minutes of baking to give the vegetables a cheesy flavor and texture.
Add nuts: During the cooking process, you can add some chopped nuts like almonds or cashews to enhance the texture.
Lemon juice for flavor: After baking, sprinkle a little lemon juice to make the vegetables fresher and add a more complex flavor.
How to store leftover broccoli and cauliflower?
Place the leftover vegetables in a sealed container or a resealable bag and store them in the refrigerator. It’s best to eat them within 1-2 days to maintain the freshness and texture of the vegetables.
If you want to store them for a longer period, you can spread the cooked vegetables on a baking tray, freeze them until fully hardened, then place them in a sealed freezer bag. This will help preserve the texture and flavor of the vegetables.
Whether refrigerated or frozen, if you want to restore the original crispy texture, you can reheat them in the air fryer. Set the temperature to 180°C and heat for 5-7 minutes until the surface becomes crispy.
How to enjoy?
Pair with main dishes: They are great side dishes for meat dishes, such as with roasted chicken, roasted fish, or steak. The fresh taste helps balance the greasiness of the main dishes.
Toss in salad: If you want a fresher taste, you can add these air-fried vegetables to a vegetable salad, topped with olive oil and vinegar. It’s very delicious.
Make a snack: If you want to eat them as a snack, you can pair them with yogurt or garlic sauce, making them very satisfying.
Pair with staple foods: They also go well with rice, pasta, or other staples, adding nutrition and layers of flavor to the meal.
FAQs:
You can reduce 1-2 minutes and check the result, usually 10 minutes at 180°C is enough.
2. Overcrowding: When the air fryer basket is overcrowded, the hot air cannot circulate properly, resulting in uneven cooking and possible burning of the vegetables. Make sure there is enough space for the air to flow around the broccoli.
3. Too much oil: Adding too much oil can cause the broccoli to burn. Lightly spraying or tossing with oil is usually sufficient to help the broccoli become crispy without overdoing it.
4. Cooking time: Broccoli cooks relatively quickly. If left in the air fryer for too long, it may burn. Check the broccoli after about 10 - 12 minutes and shake the basket to ensure even cooking.
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