Air-Fried Broccoli
This air-fried broccoli recipe is for all the tempura lovers out there. But instead of frying your broccoli in a batter—as vegetable tempura is typically made—we use an air fryer for a quicker, healthier take on the Japanese favorite.
Our recipe keeps the flavors simple, but you can experiment by changing it up with your favorite seasonings (such as tamari, garlic powder or nutritional yeast) for some additional umami. We add wheat germ for its bonus nutrients, such as fiber, healthy fat and magnesium, folate and potassium. The panko bread crumbs are crispier than standard bread crumbs and retain less oil and fat when frying (and even less when air frying!)
RELATED: Broccoli Basics: Do You Know the Difference Between These Nutritious Veggies?
It’s best to toss all the seasonings and olive oil in a bowl with the broccoli before moving it to the air fryer basket. This will ensure that the flavor gets coated onto the broccoli.
Pro Tip: If your first batch comes out extra crispy, try adding a little water (about 1 tablespoon) to the bottom of the air fryer for more tender broccoli.
Bonus: It’s football season. For all you football and broccoli fans, check out this recipe shared with Nutritious Life by Tampa Bay Quarterback Tom Brady himself. (Brady is co-founder of TB12, a holistic approach to health and wellness): Tom Brady’s TB12 Caramelized Broccoli with Smoky Romesco Sauce
INGREDIENTS
- 1-2 bunches of broccoli
- 1 tablespoon olive oil
- 1/4 teaspoon pepper (more to taste)
- 1/4 teaspoon salt (more to taste)
- 1/3 cup wheat germ
- 1/3 cup panko
- DIP :
- 1/3 cup Greek yogurt
- 1 teaspoon sriracha
DIRECTIONS
- Cut broccoli stalks with stem and florets/crown attached. Leave at least 2 inches of stem, cut into sticks. Toss to a large-sized bowl.
- Combine olive oil, black pepper, and sea salt with broccoli sticks. Mix.
- Add 1/3 cup wheat germ and 1/3 cup panko.
- Air fry at 300°F for 30 minutes.
- While waiting, prepare the dip. Mix Greek yogurt and sriracha.
- Serve and Enjoy!
WHY WE LOVE THIS RECIPE
The beauty of air fryer broccoli is that it tastes just like its roasted counterpart, but with fewer calories, and it’s ready in a fraction of the time. Gotta love that. Plus, crunchy, green broccoli contains a long list of vitamins and minerals, and has more protein than most other veggies.