Air Fryer Recipes: Oil-Free, Vegetarian, and Healthy

The recipes with air fryer They don’t have to be healthy. However, it is true that with the oil-free hot air fryer or airfryer you can prepare food with little or no fat, which translates – if you choose the right foods – into the possibility of preparing recipes with fewer calories so that food is lighter and healthier. So if you have already bought an airfryer, you should know the recipes that are really healthy for you so as not to end up consuming what you should not.

What healthy foods can be cooked in the air fryer

French fries or tofu are crispy in the air fryer, but without the fat they absorb when cooking in a pan or deep fryer. You can also use the hot air fryer to cook vegetables.

In principle, you can cook with the air fryer any vegetables that you can prepare in the oven. Keep in mind that firm vegetables like potatoes, sweet potatoes, and other roots and tubers take longer to cook than softer vegetables like bell peppers, broccoli, or mushrooms.

Healthier Oil-Free Air Fryer Recipes

Take note of these healthy recipes with an oil-free air fryer based on tofu and vegetables and start enjoying the possibilities of this appliance.

Falafel recipe in the air fryer

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Ingredients (for 2 people):

Elaboration:

Put the chickpeas in a strainer and rinse them under cold water. Then let them drain. Cut the onion into small dice. Finely chop the garlic and ginger and mix with the parsley and chickpeas. Blend everything with the hand blender and then add the spices and baking powder and blend again. Shape 10 falafels with wet hands. Paint the tray with a little olive oil and place the 10 falafels on top. Bake in the air fryer without heating for 12 minutes at 200 °C. Put the olive oil in a small bowl and, after baking, with the help of a pair of tongs, moisten the falafels in the oil and then allow them to cool.

Tofu in the air fryer: basic recipe

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Ingredients (for 3 people):

400 g firm tofu 2 tablespoons soy sauce or tamari 1 tablespoon extra virgin olive oil 1 teaspoon garlic powder (or fresh garlic) 1 teaspoon paprika powder 1 teaspoon onion powder (optional) 0.5 teaspoons chili powder powder (optional) 1 tablespoon starch Salt Pepper

Elaboration

Squeeze the tofu for at least 15 to 30 minutes. This can be done using a tofu press or a heavy cast iron skillet that is placed on top of the tofu so that it loses water. Wrap the tofu in a clean kitchen towel to absorb excess liquid. Cut the tofu into bite-sized cubes and add soy sauce or tamari as well as olive oil. Mix the spices. Use the garlic, paprika, onion, and chili powder, plus salt and pepper. Mix well with the tofu. Then add the starch and mix well. Optionally, you can add more spices. Preheat the airfryer to 190ºC and distribute the tofu evenly in the cooking basket.

Make sure that there are no pieces of tofu on top of each other. You may need to bake the tofu in two batches. Bake for about 10 to 15 minutes until crisp. Stir it during the baking time so that all the pieces brown evenly.

Tips for preparing tofu

You can serve tofu as a meat substitute with side dishes such as rice, vegetables, or potato wedges, or as an ingredient in soups or with pita bread. Crispy tofu also tastes great with fresh salad and vegan dips.

Preparation tips:

Freeze the tofu beforehand: For an extra crispy result, you can freeze the tofu beforehand and allow it to thaw and dry before continuing with the preparation. When defrosted, the tofu loses water and becomes crispier.Use fresh garlic: You can also replace the garlic powder with freshly pressed garlic. This makes the aroma even more intense.Add more spices: you can modify the basic recipe to your liking and add more spices. Variants with cumin, dried Italian herbs or curry powder, and turmeric are very tasty. Sesame oil also gives a very delicate flavor.Marinate the tofu: Marinating the tofu makes it tastier. Let it soak in the marinade for 30 minutes before frying. However, since the marinades add moisture, the tofu will be a little less crisp.

Crispy potato wedges with hot air fryer

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It is best to buy organic quality ingredients. In this way you support organic production, which does not leave residues in food or pollute the environment.

Ingredients (for two people):

5 medium potatoes 1 garlic clove 1 teaspoon paprika powder 1 teaspoon Italian herbs 1 tablespoon vegetable oil (optional) 0.5 teaspoon salt Pepper

Elaboration

Peel the potatoes and cut them into narrow wedges. Alternatively, you can also cut them into strips like normal French fries or into small cubes. The smaller the pieces, the faster they will bake. Finely chop the garlic and add it to the wedges along with the paprika, Italian herbs, salt and pepper. Mix the ingredients well. You can add a tablespoon of olive oil if you wish. Although the potato wedges can be prepared without oil, the result is best with a minimal amount. Preheat the hot air fryer to 190ºC and bake the wedges for around 20 minutes until golden brown. Baking time may vary depending on the size of the potatoes. Stir the potatoes several times during cooking so they brown evenly.

Make sure that the cooking basket is not too full and that the potatoes are not on top of each other, otherwise they will not be crispy. Depending on the size of your airfryer, you may need to bake in two batches.

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