Tempura, the classic Japanese dish of lightly battered and fried vegetables, is a delicious and nutritious way to enjoy your greens. Not only is it a tasty treat, but vegetable tempura also packs a powerful punch when it comes to essential vitamins and minerals. In this recipe, we’ll explore the mouthwatering flavors and impressive health benefits of this beloved Japanese delicacy.
Vegetables used in tempura, such as broccoli, carrots, and zucchini, are packed with essential vitamins and minerals. Broccoli is rich in vitamin C, vitamin K, and folate, while carrots are an excellent source of beta-carotene, which the body converts into vitamin A. Zucchini is high in vitamin C, manganese, and antioxidants.
The light, crispy tempura batter helps to seal in the nutrients of the vegetables, making this dish a healthy and satisfying alternative to traditional fried foods. Additionally, the use of seltzer water or club soda in the batter creates a delicate, airy texture without the need for excessive oil.
Enjoy the delicious crunch and nourishing benefits of vegetable tempura as a appetizer, side dish, or even a main course. This versatile dish is sure to delight your taste buds and provide a nutritious boost to your day.
Ingredients:
- 1 cup all-purpose flour
- 1 cup cold seltzer water or club soda
- 1/2 teaspoon salt
- Assorted fresh vegetables, such as:
- Broccoli florets
- Sliced zucchini
- Carrots, cut into thin strips
- Green beans
- Mushrooms
- Vegetable oil for frying
Instructions:
- In a large bowl, whisk together the flour, seltzer water, and salt until a lightly lumpy batter forms. Do not overmix.
- Heat 2-3 inches of vegetable oil in a large, deep pot or Dutch oven to 350°F.
- Working in batches, dip the vegetables into the tempura batter, coating them evenly.
- Carefully drop the battered vegetables into the hot oil and fry for 2-3 minutes, or until golden brown and crispy.
- Using a slotted spoon or tongs, transfer the fried tempura to a paper towel-lined plate to drain excess oil.
- Serve the vegetable tempura hot, with a side of your favorite dipping sauce, such as tentsuyu or ponzu.
Pro Tips:
- Use Ice Cold Water: For the crispiest tempura, use ice-cold seltzer water or club soda in the batter. The carbonation and icy temperature will help create a light, crispy coating.
- Don’t Over-Mix the Batter: Overmixing the tempura batter will cause the gluten strands to develop, resulting in a tough, chewy texture. Mix just until the ingredients are combined, leaving some lumps.
- Oil Temperature is Key: Maintain the oil temperature between 350°F and 375°F. If the oil is too hot, the tempura will burn before the inside cooks through. If it’s too cool, the tempura will absorb too much oil and become greasy.
- Work in Small Batches: Fry the tempura in small batches to prevent overcrowding and a drop in oil temperature. This will ensure even cooking and maximum crispiness.
- Keep Vegetables Dry: Pat the vegetables dry before dipping them in the batter. Excess moisture can cause splattering and make the tempura soggy.
- Use a Spider Strainer: A spider strainer (or a slotted spoon with a long handle) makes it easy to gently lower the battered vegetables into the hot oil and retrieve them without breaking the delicate tempura coating.
- Drain on a Wire Rack: Place the fried tempura on a wire rack set over a baking sheet to drain excess oil. This will prevent the tempura from becoming soggy on paper towels.
- Serve Immediately: Tempura is best enjoyed hot and crispy, straight out of the fryer. Serve it immediately after frying for the ultimate texture and flavor experience.
By following these pro tips, you’ll be able to achieve perfectly crispy, golden-brown vegetable tempura every time, making it a crowd-pleasing and health-conscious dish for any occasion.
Vegan Vegetable Tempura
Ingredients
- 1 cup all-purpose flour
- 1 cup cold seltzer water or club soda
- 1/2 teaspoon salt
- Assorted fresh vegetables such as:
- Broccoli florets
- Sliced zucchini
- Carrots cut into thin strips
- Green beans
- Mushrooms
- Vegetable oil for frying
Instructions
- In a large bowl, whisk together the flour, seltzer water, and salt until a lightly lumpy batter forms. Do not overmix.
- Heat 2-3 inches of vegetable oil in a large, deep pot or Dutch oven to 350°F.
- Working in batches, dip the vegetables into the tempura batter, coating them evenly.
- Carefully drop the battered vegetables into the hot oil and fry for 2-3 minutes, or until golden brown and crispy.
- Using a slotted spoon or tongs, transfer the fried tempura to a paper towel-lined plate to drain excess oil.
- Serve the vegetable tempura hot, with a side of your favorite dipping sauce, such as tentsuyu or ponzu.
Notes
Nutritional Value and Health Benefits: One serving of vegetable tempura (about 4-5 pieces) contains approximately:
- Calories: 160 kcal
- Total Fat: 8g
- Carbohydrates: 19g
- Protein: 3g
- Fiber: 2g
Pro Tips:
- Use Ice Cold Water: For the crispiest tempura, use ice-cold seltzer water or club soda in the batter. The carbonation and icy temperature will help create a light, crispy coating.
- Don’t Over-Mix the Batter: Overmixing the tempura batter will cause the gluten strands to develop, resulting in a tough, chewy texture. Mix just until the ingredients are combined, leaving some lumps.
- Oil Temperature is Key: Maintain the oil temperature between 350°F and 375°F. If the oil is too hot, the tempura will burn before the inside cooks through. If it’s too cool, the tempura will absorb too much oil and become greasy.
- Work in Small Batches: Fry the tempura in small batches to prevent overcrowding and a drop in oil temperature. This will ensure even cooking and maximum crispiness.
- Keep Vegetables Dry: Pat the vegetables dry before dipping them in the batter. Excess moisture can cause splattering and make the tempura soggy.
- Use a Spider Strainer: A spider strainer (or a slotted spoon with a long handle) makes it easy to gently lower the battered vegetables into the hot oil and retrieve them without breaking the delicate tempura coating.
- Drain on a Wire Rack: Place the fried tempura on a wire rack set over a baking sheet to drain excess oil. This will prevent the tempura from becoming soggy on paper towels.
- Serve Immediately: Tempura is best enjoyed hot and crispy, straight out of the fryer. Serve it immediately after frying for the ultimate texture and flavor experience.
