用空氣炸鍋烹製的素食主菜

無論您是素食者、純素食者還是雜食者，本文都會向您展示如何在不犧牲任何風味的情況下在空氣炸鍋中製作植物性主菜。如今，向前吃植物非常流行，理由很充分：農產品很強大！從對抗疾病到改善消化，將更多植物性膳食納入您的日常活動的好處是深遠的。您可以將簡單的基本炸豆腐與素食炒飯搭配，或者在周二的 Taco 上享用燒焦的花椰菜炸玉米餅。

更喜歡傳統菜單？茄子帕爾馬干酪可能是你的盟友。

我們承諾，通過本文中的食譜，每個人都會對在您的家庭菜單中加入更多植物性膳食感到滿意！

燒焦的花椰菜玉米卷

準備時間： 15分鐘

烹飪時間： 10分鐘

產量： 4份

原料

1頭花椰菜，洗淨並切成小花

2湯匙鱷梨油

2茶匙玉米卷調味料

1個中等鱷梨

1/2 茶匙大蒜粉

1/4 茶匙黑胡椒

1/4 茶匙鹽

2湯匙切碎的紅洋蔥

2茶匙鮮榨酸橙汁

1/4 杯切碎的香菜

八個 6 英寸玉米餅

1/2 杯熟玉米

1/2 杯紫甘藍絲

路線

將空氣炸鍋預熱至 390 度。

在一個大碗裡，將花椰菜與鱷梨油和玉米卷調味料一起攪拌。將金屬三腳架放入空氣炸鍋籃中，並大量噴灑橄欖油。

將花椰菜放在三腳架上，煮 10 分鐘，每 3 分鐘搖晃一次，使其焦化均勻。

煮花椰菜時，準備鱷梨醬。在一個中等大小的碗裡，將鱷梨搗碎；然後加入大蒜粉、胡椒粉、鹽和洋蔥。拌入酸橙汁和香菜；擱置。

從空氣炸鍋籃中取出花椰菜。

將 1 湯匙鱷梨醬放在玉米餅中間，上面放上玉米、捲心菜和燒焦的花椰菜。用剩下的玉米餅重複。立即上菜。

如果你沒有金屬三腳架，你可以直接在金屬籃子裡煮花椰菜。一定要經常搖動花椰菜，這樣它就不會燃燒了。

將剩餘的花椰菜存放在密封容器中，並在 3 天內使用。在空氣炸鍋中以 350 度重新加熱 3 至 5 分鐘。

基礎炸豆腐

準備時間： 1小時20分鐘

烹飪 時間： 17分鐘

產量： 4份

原料

14 盎司特硬豆腐，瀝乾並壓榨

1湯匙芝麻油

2湯匙低鈉醬油

1/4杯米醋

1湯匙新鮮磨碎的生薑

1瓣大蒜，切碎

3湯匙玉米澱粉

1/4 茶匙黑胡椒

1/8 茶匙鹽

路線

把豆腐切成16個方塊。放在帶蓋的玻璃容器中。

在一個中等大小的碗裡，混合芝麻油、醬油、米醋、薑和大蒜。倒入豆腐，蓋上蓋子。放入冰箱醃製一個小時。

將空氣炸鍋預熱至 350 度。

在一個小碗裡，混合玉米澱粉、黑胡椒和鹽。

把豆腐轉移到一個大碗裡，扔掉剩下的醃料。把玉米澱粉混合物倒在豆腐上，攪拌直到所有的碎片都被塗上。

Liberally spray the air fryer basket with olive oil mist and set the tofu pieces inside. Allow space between the tofu so it can cook evenly. Cook in batches if necessary.

Cook 15 to 17 minutes, shaking the basket every 5 minutes to allow the tofu to cook evenly on all sides. When it’s done cooking, the tofu will be crisped and browned on all sides.

Remove the tofu from the air fryer basket and serve warm.

Press tofu before marinating by placing it between layers of paper towels under a heavy object (like a cast iron skillet). You can purchase a tofu press, but this homemade option works just as well.

The tofu will keep in the refrigerator for 3 days in an airtight container. Reheat in the air fryer at 350 degrees for 3 to 5 minutes before serving.

Want to make this gluten-free? Use a tamari or gluten-free soy sauce alternative

Spicy Sesame Tempeh Slaw with Peanut Dressing

Prep time: 2 hour 10 minutes

Cook time: 8 minutes

Yield: 2 servings

Ingredients

2 cups hot water

1 teaspoon salt

8 ounces tempeh, sliced into 1-inch-long pieces

2 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1 tablespoon filtered water

2 teaspoons sesame oil

1/2 teaspoon fresh ginger

1 clove garlic, minced

1/4 teaspoon black pepper

1/2 jalapeño, sliced

4 cups cabbage slaw

4 tablespoons Peanut Dressing (see the following recipe)

2 tablespoons fresh chopped cilantro

2 tablespoons chopped peanuts

Directions

Mix the hot water with the salt and pour over the tempeh in a glass bowl. Stir and cover with a towel for 10 minutes.

Discard the water and leave the tempeh in the bowl.

In a medium bowl, mix the soy sauce, rice vinegar, filtered water, sesame oil, ginger, garlic, pepper, and jalapeño. Pour over the tempeh and cover with a towel. Place in the refrigerator to marinate for at least 2 hours.

Preheat the air fryer to 370 degrees. Remove the tempeh from the bowl and discard the remaining marinade.

Liberally spray the metal trivet that goes into the air fryer basket and place the tempeh on top of the trivet.

Cook for 4 minutes, flip, and cook another 4 minutes.

In a large bowl, mix the cabbage slaw with the Peanut Dressing and toss in the cilantro and chopped peanuts.

Portion onto 4 plates and place the cooked tempeh on top when cooking completes. Serve immediately.

Prep a day ahead for a stronger flavor infusion.

Veggie Fried Rice

Prep time: 30 minutes

Cook time: 25 minutes

Yield: 4 servings

Ingredients

1 cup cooked brown rice

1/3 cup chopped onion

1/2 cup chopped carrots

1/2 cup chopped bell peppers

1/2 cup chopped broccoli florets

3 tablespoons low-sodium soy sauce

1 tablespoon sesame oil

1 teaspoon ground ginger

1 teaspoon ground garlic powder

1/2 teaspoon black pepper

1/8 teaspoon salt

2 large eggs

Directions

Preheat the air fryer to 370 degrees.

In a large bowl, mix together the brown rice, onions, carrots, bell pepper, and broccoli.

In a small bowl, whisk together the soy sauce, sesame oil, ginger, garlic powder, pepper, salt, and eggs.

Pour the egg mixture into the rice and vegetable mixture and mix together.

Liberally spray a 7-inch springform pan (or compatible air fryer dish) with olive oil. Add the rice mixture to the pan and cover with aluminum foil.

Place a metal trivet into the air fryer basket and set the pan on top. Cook for 15 minutes. Carefully remove the pan from basket, discard the foil, and mix the rice. Return the rice to the air fryer basket, turning down the temperature to 350 degrees and cooking another 10 minutes.

Remove and let cool 5 minutes. Serve warm.

To keep this recipe gluten-free, use a tamari or other gluten-free soy sauce.

Serve with a fried egg over the top for an added vegetarian protein boost.

Prefer a little meat? Mix in a cup of cooked chicken, pork, or beef.

Black Bean Empanadas

Prep time: 35 minutes

Cook time: 8 minutes

Yield: 12 servings

Ingredients

1-1/2 cups all-purpose flour

1 cup whole-wheat flour

1 teaspoon salt

1/2 cup cold unsalted butter

1 egg

1/2 cup tablespoons milk

One 14.5-ounce can black beans, drained and rinsed

1/4 cup chopped cilantro

1 cup shredded purple cabbage

1 cup shredded Monterey jack cheese

1/4 cup salsa

Directions

In a food processor, place the all-purpose flour, whole-wheat flour, salt, and butter into processor and process for 2 minutes, scraping down the sides of the food processor every 30 seconds. Add in the egg and blend for 30 seconds. Using the pulse button, add in the milk 1 tablespoon at a time, or until dough is moist enough to handle and be rolled into a ball. Let the dough rest at room temperature for 30 minutes.

Meanwhile, in a large bowl, mix together the black beans, cilantro, cabbage, Monterey Jack cheese, and salsa.

On a floured surface, cut the dough in half; then form a ball and cut each ball into 6 equal pieces, totaling 12 equal pieces. Work with one piece at a time, and cover the remaining dough with a towel.

Roll out a piece of dough into a 6-inch round, much like a tortilla, 1/4 inch thick. Place 4 tablespoons of filling in the center of the round, and fold over to form a half-circle. Using a fork, crimp the edges together and pierce the top for air holes. Repeat with the remaining dough and filling.

Preheat the air fryer to 350 degrees.

Working in batches, place 3 to 4 empanadas in the air fryer basket and spray with cooking spray. Cook for 4 minutes, flip over the empanadas and spray with cooking spray, and cook another 4 minutes.

Serve with a simple sauce of Greek yogurt, lime juice, cumin, and hot sauce or make it a slaw by adding in purple cabbage to the sauce.

Sweet potatoes and black beans are magic together. If you have leftover sweet potatoes around, chop them up and add them to the filling.

Refried beans are an easy swap for black beans.

Roasted Vegetable Pita Pizza

Prep time: 10 minutes

Cook time: 20 minutes

Yield: 4 servings

Ingredients

1 medium red bell pepper, seeded and cut into quarters

1 teaspoon extra-virgin olive oil

1/8 teaspoon black pepper

1/8 teaspoon salt

Two 6-inch whole-grain pita breads

6 tablespoons pesto sauce

1/4 small red onion, thinly sliced

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat the air fryer to 400 degrees.

In a small bowl, toss the bell peppers with the olive oil, pepper, and salt.

Place the bell peppers in the air fryer and cook for 15 minutes, shaking every 5 minutes to prevent burning.

Remove the peppers and set aside. Turn the air fryer temperature down to 350 degrees.

Lay the pita bread on a flat surface. Cover each with half the pesto sauce; then top with even portions of the red bell peppers and onions. Sprinkle cheese over the top. Spray the air fryer basket with olive oil mist.

Carefully lift the pita bread into the air fryer basket with a spatula.

Cook for 5 to 8 minutes, or until the outer edges begin to brown and the cheese is melted.

Serve warm with desired sides.

Best served immediately. Flatbread pitas do not hold up well when stored and reheated.

時間緊？用罐子裡的烤紅甜椒，把洋蔥切碎，扔在上面。

喜歡更傳統的披薩？將香蒜醬放入馬力拉醬中，在上面放上西紅柿和奶酪。你也可以在這裡添加你最喜歡的意大利肉！

茄子巴馬干酪

準備時間： 40分鐘

烹飪時間： 10分鐘

產量： 4份

原料

1個中等圓形茄子，切成1/2英寸厚的圓形

2茶匙鹽，分開

1/2杯通用麵粉

1茶匙干百里香

2個蛋

1杯麵包屑

1/2 茶匙幹牛至

1/4 杯磨碎的帕爾馬干酪，加上更多的裝飾

2杯馬力拉醬

2湯匙切碎的歐芹，裝飾用

路線

將茄子放在襯有紙巾或茶巾的單層餅乾片上。在茄子上撒上 1-1/2 茶匙鹽。將紙巾或茶巾放在上面，然後將較重的鍋或盤子放在上面。這個想法是把茄子的苦味壓出來。讓茄子靜置 30 分鐘。

同時，在一個中等大小的碗中，將麵粉、1/4 茶匙鹽和百里香混合在一起。

在第二個碗中，放入打蛋器。

在第三個碗中，將剩餘的 1/4 茶匙鹽、麵包屑、牛至和 1/4 杯帕爾馬干酪混合在一起。

將空氣炸鍋預熱至 370 度。

取下毛巾，沖洗茄子片。把切片拍幹，開始給茄子裹麵包屑。一次切一片，先浸入麵粉混合物中；抖掉多餘的麵粉。接下來，浸入雞蛋中。最後，在麵包屑中疏通茄子。用剩下的茄子片重複。

將單層茄子片放入空氣炸鍋籃中，並用烹飪噴霧大量噴灑。煮 5 分鐘，翻轉並噴上烹飪噴霧，再煮 5 分鐘。

與此同時，在平底鍋中加熱馬力拉醬直至變熱。

為了服務，將茄子盤子放在盤子裡，然後在每一輪上舀上一勺醃料。撒上帕爾馬干酪和歐芹作裝飾。趁熱食用或在室溫下食用。

日本茄子比美國茄子細得多。尋找圓形和結實的茄子以獲得最佳效果。

作為烤砂鍋，在空氣炸茄子上鋪上醃料和切碎的馬蘇里拉奶酪或方蒂娜奶酪。在 350 度下烘烤 25 分鐘。