Air fryer ovens are becoming increasingly popular as people try to reduce the amount of oil and salt in their diets. This is because they cook food in a way that doesn’t require as much oil, saturated fat, or salt, making it easier for your health, especially when cooking vegetables. This cooking is great, especially for people who try to avoid oily foods as much as possible.
Cooking frozen Brussels sprouts is a relatively new way of preparing vegetables in the convection oven. It is an alternative to the traditional method of cooking vegetables in oil or butter. The process is simple and requires very little time and effort. For a great recipe using Brussels sprouts, consider trying the air fryer Brussels sprouts recipe. This recipe will guide you to perfectly cook Brussels sprouts in your air fryer.
You’ll need to place the sprouts in a single layer in the air fryer basket, season them with salt and pepper, and cook them in a preheated air fryer. The key is shaking the basket halfway through to ensure they are evenly coated and reach your desired doneness. For extra flavor, add some freshly ground black pepper and Dijon mustard to the sprouts before cooking. Once air-fried, you can serve them as a perfect side dish to any meal.
Refrigerate leftovers after storing them in an airtight container. You can even re-crisp them later to enjoy them again. This recipe is a testament to the versatility of the air fryer. To explore more recipes, look up various online resources that specialize in this type of cuisine. Remember, the prep time is minimal, and you can enjoy crisp, delicious air fryer veggies with just a touch of seasoning and maybe even a drizzle of honey for a sweet twist.
Health Benefits
Brussels sprouts were initially cultivated in Brussels, the capital of Belgium, in the 16th century. This is how they got their name. Do not be fooled by their modest size, even if they resemble miniature cabbages. Each bite offers a substantial amount of the nutrients that the body needs. Sprouts are related to cauliflower, broccoli, kale, and collard greens since they are members of the same family: the cruciferous family. They range in diameter from 1 to 2 inches, are green and spherical, and have closely packed leaves.
When they are prepared properly, these have a subdued flavor. They are slightly sweet and nearly nutty. However, it is relatively simple to overcook them, which can result in an unpleasant flavor, mushy texture, and a potent odor similar to sulfur. Because of this, they have a reputation for being unappealing.
Why You Should Add More Cruciferous Vegetables To Your Diet
The chemical compound known as glycosinolate glucobrassicin is found in high concentrations in these vegetables. This substance is naturally derived from sulfur and has a name that can be difficult to pronounce. According to research, this molecule may protect against damage to your DNA, which might increase your risk of developing cancer. Additionally, it may prevent the development of new blood vessels inside tumors.
Consuming a diet rich in these greens and other cruciferous veggies may reduce the risk of developing some types of cancer, including those of the breast, lungs, stomach, kidney, breast, prostate, and bladder. Crispy roasted veggies have the potential to help ward off further health problems, including high cholesterol, heart disease, high blood pressure, and diabetes. Carotenoids, colored pigments in plants that are beneficial to eye health, are also present in cooked vegetables.
Making The Perfect Air Fryer Brussels Sprouts
Look for vivid green sprouts. Decay can be identified by the presence of black patches or yellow leaves. Once you bring vegetables into your home, as for storage tips, they may be stored in the refrigerator for up to two weeks or even longer if it recommends freezing. If you leave them out for much longer than that, they could start to smell. Reheat your side dish if it’s stored in the refrigerator.
Before you boil your vegetables, thoroughly wash them to eliminate dirt. Remove any wilted leaves from the outside and cut off the bottom, which retains its fibrous quality even after being cooked. Make sure to cook evenly.
Coat them in olive oil and put them in the air fryer. You can also roast them in the oven until they are browned and toss the vegetables in the oven. You may steam them and cook them until they are tender inside. They are also simple to prepare in the microwave or a sauté pan. Shaved raw sprouts are a delicious addition to salads and soups alike.
Avoid boiling the vegetables in your side dish. This can result in the taste that many people despise, which is mushy and harsh. It also destroys a good deal of the vegetable’s nutritional value. Use an air fryer instead.
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 pound sprouts, trimmed and halved through the stems (cut larger ones in quarters)
- 2 fresh garlic cloves, thinly sliced
- 1 teaspoon fresh lime juice
- ¼ teaspoon kosher salt
- ¼ cup balsamic vinegar
- ½ teaspoon soy sauce
- bacon (optional)
How To Cook Brussels Sprouts In An Air Fryer
- Preheat the air fryer for the Brussels sprouts. If preheating the air fryer is required, set the temperature of the air fryer to 400 degrees.
- Put the vegetables in the air fryer basket, sprinkle with salt and black pepper, and drizzle with 1 tablespoon of oil.
- Leave the Brussels sprouts for 15 minutes, shaking the air fryer basket or stirring them halfway through the cooking time.
- Garlic powder should be sprinkled on the sprouts in the air fryer. Continue to sauté the garlic for another two to four minutes until golden brown.
- In the meantime, place a tiny amount of balsamic vinegar in a saucepan and bring it to a simmer.
- Continue to simmer for another two to three minutes, adjusting the heat as needed to avoid burning, until the balsamic glaze vinegar has thickened and is beginning to resemble maple syrup.
- Take the pan off the heat and add 2 tablespoons of oil, the lime juice, and the soy sauce all at once while whisking.
- After they have been transferred to a serving tray, sprinkle the balsamic vinegar over the crispy Brussels sprouts.
- To taste, squeeze even more lime juice over the dish.
Air Fryer Brussels Sprouts With Parmesan
- Virgin olive oil
- Sprouts
- Freshly grated parmesan cheese
- Fresh garlic cloves or garlic powder
- Black pepper and red pepper flakes
- Kosher salt
Parmesan Crisps
- The air fryer vegetables can be prepared by halving them and then rinsing them in a large bowl.
- Throw away the outer leaves of the sprouts if they are loose leaves or discolored.
- Next, toss the tablespoon of olive oil and the minced garlic or garlic powder in a medium or large mixing bowl.
- Mix everything, making sure the air fryer vegetables are well-coated in olive oil.
- Put the vegetables in the air fryer and cook them at 400 degrees Fahrenheit.
- Keep the sprouts separate in the air fryer and avoid stacking them, or they won’t get crispy.
- Of course, you would want your air-fried veggies to be crispy on the outside and juicy on the inside.
- Cook the Brussels sprouts in the air fryer for 8-10 minutes at 400 degrees Fahrenheit, shaking the air fryer basket halfway through.
- After the vegetables have been cooking in the air fryer for about 2 minutes, sprinkle them with freshly grated parmesan cheese or feta cheese and continue heating in the air fryer until the cheese melts.
- You may pair the result with other side dishes as well. In getting the ingredients, buy cheap ones to avoid any additional cost.
Do you have the best air fryer recipe? Perhaps you’re a recipe developer who enjoys experimenting. Share your vegetable recipes with us!
Frequently Asked Questions (FAQs)
Do You Need To Soak Brussels Sprouts Before Cooking?
Why Are My Fried Veggies Not Crispy?
Can You Put Frozen Vegetables In An Air Fryer?
How Do You Roast Vegetables Without Getting Soggy?
Why Did My Fried Veggies Burn?
Why Won’t My Air Fryer Veggies Get Soft?
Can You Overcook Vegetables?
Are Fried Veggies Good For You?
Should You Slice Vegetables Before Cooking?
Is It Better To Steam, Fry, Boil Vegetables?
Should Vegetables Be Parboiled Before Roasting?
Do You Cut The Bottom Of Brussel Sprouts?
What Temperature Kills The Sprouts?
Should You Cut Veggies In Half Before Cooking?
When Should I Rinse My Vegetables?
Last Updated on April 13, 2023 by Jeanne Meets
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