RECIPES: Rethink the air fryer for fall vegetables
An appliance does not earn countertop space simply by churning out snacks resembling a late-night delivery order. I was curious about the best and highest use of my air fryer, and determined that the true benefit has nothing to do with frying.
An air fryer heats up to 400 degrees in just five minutes, then cooks by circulating hot air even faster than a convection oven. This means that any vegetable you can roast on a sheet pan joins your table in mere minutes when you switch to an air fryer. And that, friends, is a weeknight game changer.
Broccoli, cauliflower, Brussels sprouts and beets, all seasoned simply with a drizzle of canola oil and a pinch of salt, reach roasted perfection after 12 minutes at 400 degrees. Any squash can be prepared the same way in just 10 minutes. My family’s current obsession is pumpkin; the flesh is sweeter and more flavorful than yellow squash, and air-fried pumpkin seeds are a protein-filled treat.
You can even roast garlic in the air fryer. Prepare your garlic head as usual: remove the top, drizzle with olive oil, and wrap it tightly in aluminum foil. After 40 minutes at 380 degrees, your garlic will be creamy and delicious, and you’ve saved at least a half-hour of preheat and cook time in a conventional oven.
Do you have to own an air fryer? Absolutely not. But if you already do, using it to put more vegetables on the table quickly and easily is the difference between a one-use gadget and an essential kitchen tool.
- 1 (2-pound) pie pumpkin
- 1 tablespoon canola oil
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon garlic powder
- Trim and discard the pumpkin stem. Slice the pumpkin in half. Discard the pulp and reserve the seeds for Air-Fried Pumpkin Seeds (recipe follows).
- Carefully peel the pumpkin shell using a potato peeler or sharp knife. Discard the peel. Cut the pumpkin flesh into 1/2-inch cubes. Place the pumpkin in a mixing bowl and toss with the oil, salt, pepper and garlic powder.
- Set the air fryer to 400 degrees and heat for 5 minutes. Working in batches if necessary, place the pumpkin in the air fryer basket in a single layer. Cook for 7 minutes. Shake the basket and cook for 5 minutes more. Check the pumpkin and cook an additional 1-2 minutes if needed, until the pumpkin is tender and the edges are brown and crispy. Makes 3 cups.
Nutritional information
Per serving: Per 1/2 cup serving: 46 calories (percent of calories from fat, 40), 1 gram protein, 6 grams carbohydrates, 1 gram fiber, 2 grams total fat (trace saturated fat), no cholesterol, 178 milligrams sodium.- Seeds from 1 (2-pound) pie pumpkin
- 2 teaspoons canola oil
- 1/4-1/2 teaspoon salt
- Place the seeds in a colander and rinse away any remaining pulp. Dry the seeds thoroughly with clean towels. Place the seeds in a bowl and toss with the oil and salt.
- Set the air fryer to 370 degrees and heat for 5 minutes. Place the seeds in the basket in a single layer. Cook for 5 minutes. Shake the basket, and cook for 2-3 minutes more, until the seeds are golden and crispy. Makes about 1/2 cup.
Nutritional information
Per serving: Per 1/4 cup serving: 199 calories (percent of calories from fat, 81), 9 grams protein, 4 grams carbohydrates, 2 grams fiber, 18 grams total fat (3 grams saturated), no cholesterol, 245 milligrams sodium.Read more stories like this by liking Atlanta Restaurant Scene on Facebook, following @ATLDiningNews on Twitter and @ajcdining on Instagram.
