Don’t fear the fryer: Deep-fried veggies can be healthy, tasty

The point is to make crave-worthy deep-fried dishes that combine high-quality healthy oils with plants and boost the flavor with sauces and condiments. As it turns out, it’s pretty simple, too.

You’ll need a large heavy-bottom pan. We like a cast-iron Dutch oven. But a well-made stock pot will work well. Use a candy or deep-fry thermometer to check the temperature of the oil, which should be kept in the 350-365 range. And get a slotted spoon or wire “spider” strainer to safely scoop the fried goodies from the hot oil without too much residue.

You’ll need about 6 cups of oil. We like grape seed because it’s utterly neutral and never smokes. And though it can be quite expensive, we’ve noticed lower prices lately. Olive or peanut oil also are good choices, but add their own distinctive flavors.

Seeking deep-fried veggie recipes to try out, we turned to a couple of recent favorite cookbooks.

“River Cottage Veg: 200 Inspired Vegetable Recipes” by Hugh Fearnley-Whittingstall ($35, Ten Speed Press) is, true to its name, filled with all sorts of vegetarian and vegan recipes.

Fearnley-Whittingstall’s hot, spicy cauliflower pakoras with tamarind raita make a great starter or side dish. And his vegetable tempura with its crisp, lacy batter and easy chile sauce is a fun snack.

Falafel made with dried chickpeas might be the ultimate deep-fried, plant-based fast food. We adapted the one from “Jerusalem: A Cookbook” by Yotam Ottolenghi and Sami Tamimi ($35, Ten Speed Press), which also features a classic tahini sauce recipe.

Remember, most fried foods are done in a matter of minutes, and they look, taste and crunch best straight out of the hot oil and drained. So why not make a party out of hanging out in the kitchen with drinks and dipping sauces at the ready? And don’t fear the fryer.

Recipes

These deep-fried recipes use healthy oils and vegetables boosted by flavorful sauces.

Cauliflower Pakoras With Tamarind Raita

These small bites make a great appetizer but also work with curry. The contrast between the hot, spicy pakoras and the cold, slightly sour raita is delicious. The gluten-free batter also includes a healthy dose of turmeric.

Hands on: 20 minutes

Total time: 20 minutes

Serves: 8

For the raita:

6 tablespoons no-fat Greek yogurt

1/4 cup chopped cilantro

2 teaspoons seedless tamarind paste or mango chutney

Salt and pepper to taste

For the pakoras:

1 1/2 cups chickpea flour

1/2 teaspoon baking powder

2 teaspoons ground cumin

2 teaspoons ground coriander

1/2 teaspoon ground turmeric

1/8 teaspoon cayenne pepper

1/2 teaspoon salt

3/4 cup cold water, more if needed

1 medium cauliflower, cut into small florets, stem discarded

Grape seed, olive, peanut or sunflower oil for frying

To make the raita:

In a medium bowl, combine yogurt, cilantro and tamarind paste or chutney. Season with salt and pepper and set aside.

To make the pakoras:

In a large bowl, combine the chickpea flour, baking powder, ground cumin, ground coriander, ground turmeric, cayenne pepper and salt. Whisk to combine and get rid of any lumps. Slowly whisk in 3/4 cup cold water to create a smooth batter. Add more water if necessary. Different brands of chickpea flour will vary in how much they absorb. Add the florets to the batter and turn them, making sure they are all thoroughly coated.

Heat oil to 350 degrees in a deep fryer or large heavy-bottom pan fitted with a fry thermometer and filled with at least 2-3 inches of oil and fry the pakoras a few at a time. With a slotted spoon, place battered cauliflower — just a few florets per spoonful — into the hot oil. Cook for about 2 minutes, turn them over and cook for another minute or two.

Drain on paper towels, and serve piping hot with the raita for dipping.

Onion Bhajis variation:

Thinly slice 3 medium Vidalia onions and stir into the batter, making sure they’re well coated. Fry spoonfuls of the onions in batches for about 4 minutes until crisp and golden.

Per serving, without raita: 152 calories (percent of calories from fat, 59), 4 grams protein, 12 grams carbohydrates, 3 grams fiber, 10 grams fat (2 grams saturated), no cholesterol, 183 milligrams sodium.

Tamarind Raita per serving: 13 calories (percent of calories from fat, 5), 1 gram protein, 2 grams carbohydrates, trace fiber, trace fat (no saturated fat), no cholesterol, 10 milligrams sodium.

Adapted from “River Cottage Veg: 200 Inspired Vegetable Recipes” by Hugh Fearnley-Whittingstall ($35, Ten Speed Press).

Vegetable Tempura With Chile Dipping Sauce

Hands on: 20 minutes

Total time: 20 minutes

Serves: 8

All sorts of vegetables are excellent deep-fried in a crisp, light tempura batter. Serve an assortment or pick just one. Chile dipping sauce adds a sweet hot contrast.

For the dipping sauce:

6 tablespoons red currant or apple jelly

2 tablespoons cider vinegar

2 teaspoons soy sauce

2 fresh red chiles, seeded and finely chopped

2 garlic cloves, very finely chopped

1/4 teaspoon black pepper

1/4 cup cilantro, chopped (optional)

For the tempura:

3/4 cup all-purpose flour

6 tablespoons cornstarch

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 cup ice-cold sparkling water or club soda

Grape seed, olive, peanut or sunflower oil for frying

A selection of vegetables, 24 pieces total, which can include:

Asparagus spears

Zucchini slices, cut diagonally on the bias

Broccoli florets

Strips of red pepper

Strips of eggplant

Green onions

Portobello mushroom slices

Kale, cut into wide ribbons (stems removed)

To make the dipping sauce:

In a medium saucepan over very low heat, combine red currant or apple jelly, cider vinegar, soy sauce, chiles, garlic and pepper, and stir until the jelly has dissolved. Bring to a simmer and cook gently for 2 minutes. Transfer to a bowl and set aside. Add cilantro (if you're using it) just before serving.

To make the tempura:

In a large bowl, sift together the flour, cornstarch, baking powder and salt. Slowly whisk in the water — using an ice cube or two — until you have a batter the consistency of heavy cream. Do not overmix, a few lumps are fine.

Heat oil to 350 degrees in a deep fryer or large heavy-bottom pan fitted with a fry thermometer and filled with 2-3 inches of oil and fry the prepared vegetables in batches. Begin dipping them in the batter, one piece at a time, transferring them to the hot oil as soon as they are coated. Fry until they are crisp and a light golden color, about 2-3 minutes.

Remove carefully with tongs or a slotted spoon. Drain on paper towels and serve immediately with the dipping sauce.

Per serving, without sauce: 170 calories (percent of calories from fat, 48), 3 grams protein, 20 grams carbohydrates, 2 grams fiber, 9 grams fat (2 grams saturated), no cholesterol, 180 milligrams sodium.

Chile dipping sauce per serving: 53 calories (percent of calories from fat, 1), 1 gram protein, 12 grams carbohydrates, no fiber, trace fat (no saturated fat), no cholesterol, 100 milligrams sodium.

Adapted from “River Cottage Veg: 200 Inspired Vegetable Recipes” by Hugh Fearnley-Whittingstall ($35, Ten Speed Press).

Falafel With Tahini Sauce

Hands on: 30 minutes

Total time: 12 hours, including overnight for soaking

Makes: 20 balls

This classic falafel recipe, adapted from the surprise hit “Jerusalem: A Cookbook” by Yotam Ottolenghi and Sami Tamimi, features a tahini sauce recipe, too. Serve the fried balls as an appetizer or Israeli street food-style, stuffed into a pita pocket with a salad and other goodies.

For the tahini:

2/3 cup light tahini paste

1/2 cup water

2 tablespoons fresh lemon juice

1 garlic clove, crushed

1/4 teaspoon salt

For the falafel:

1 1/4 cups dried chickpeas

1/2 cup chopped onion

1 garlic clove, crushed

1 tablespoon parsley, chopped

2 tablespoons cilantro, finely chopped

1/4 teaspoon cayenne pepper

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon ground cardamom

1/2 teaspoon baking powder

3/4 teaspoon salt

1 1/2 tablespoons all-purpose flour

3 tablespoons water

1/2 teaspoon sesame seeds, for coating

Grape seed, olive, peanut or sunflower oil for frying

To make the tahini sauce:

In a medium bowl, combine the tahini paste, water, lemon juice, garlic and salt. Stir to combine until smooth, the consistency of honey. Sauce can be stored in the refrigerator for up to 1 week.

To make the falafel:

Place the chickpeas in a large bowl and cover with cold water. Set aside to soak overnight.

The next day, drain the chickpeas well and combine them with the onion, garlic, parsley and cilantro. Using a food processor, pulse the mixture in batches for about 30 seconds until finely chopped and holds itself together. Once processed, add the cayenne pepper, ground cumin, ground coriander, ground cardamom, baking powder, salt, flour and water. Mix well by hand until smooth and uniform. Cover the mixture and refrigerate for at least 1 hour, or until ready to use.

With wet hands, press 1 tablespoon of the mixture in the palm of your hand to form a ball the size of a small walnut.

Sprinkle the balls evenly with sesame seeds. Heat oil to 350 degrees in a deep fryer or large heavy-bottom pan fitted with a fry thermometer and filled with 2-3 inches of oil and fry balls in batches for 4 minutes, until well browned and cooked through. Drain on paper towels and serve at once with tahini sauce. A simple chopped salad of tomatoes, cucumbers and scallions would make a nice addition.

Per ball, without sauce: 84 calories (percent of calories from fat, 47), 3 grams protein, 9 grams carbohydrates, 2 grams fiber, 4 grams fat (1 gram saturated), no cholesterol, 16 milligrams sodium.

Tahini sauce per serving: 131 calories (percent of calories from fat, 75), 3 grams protein, 5 grams carbohydrates, 2 grams fiber, 11 grams fat (1 gram saturated), no cholesterol, 90 milligrams sodium.

Adapted from “Jerusalem: A Cookbook” by Yotam Ottolenghi and Sami Tamimi ($35, Ten Speed Press).