Healthy Dinners Archives - The Yummy Bowl

Vegetable Fried Rice

Julia | The Yummy Bowl — Tue, 28 Feb 2023 02:16:39 +0000

With every bite, you'll savor the delicate crunch of fresh vegetables, perfectly cooked rice, fluffy scrambled egg, and the burst of simple flavors that create a delicious dish. Serve this Vegetable Fried Rice as a side dish to any meal or add protein of choice to make it a complete meal.

⭐ It tastes great with Chili Garlic Shrimp, Chicken Lettuce Wraps and Crispy Tofu.

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Why It's Yummy

Quick and easy.
Low calorie and suitable for kids as a meal on its own, with or without protein addition.
Make it a full dinner. Add protein of choice: chicken strips or cubes, ground beef, pork, tofu, white fish or shrimp. Cook these separately and add to the dish.
Perfect side dish for whatever.

Ingredients

Vegetables - I like to cut carrots, bell peppers, and bok choy into small bite-sized cubes. And lots of sliced scallions instead of regular onion.
Plain Rice - Short or long grain rice? Long grain rice: Jasmine rice is what most restaurant use. Basmati rice is more rare but also common. Short grain rice: ok to use, but is more starchy than long grain rice.
Soy Sauce - we used gluten-free soy sauce aka tamari which is a Japanese soy sauce made by fermenting soybeans and is gluten-free. Compared to regular soy sauce, it’s darker and has less salt.
Egg - large eggs but for more fluffy yellow eggs, use egg yolks instead.

The full recipe and ingredients can be found in the recipe card below this post.

📋 JULIA'S TIP: if you can’t find gluten-free soy sauce (tamari), use one of these alternatives: coconut aminos, fish sauce, or Worcestershire sauce.

Vegetable Fried Rice - My Version

What this recipe is: my own version of something between Chinese fried rice and vegetable rice pilaf. This recipe uses simple ingredients, just veggies, rice and soy sauce.
What this recipe isn't: an authentic Chinese Egg Fried Rice or traditional Pilauf.
Feel free to add your spin with more Asian cuisine-inspired sauces or make it pilaf style by cooking the rice in meat or vegetable broth and adding your favorite herbs and seasonings.

How To Make Vegetable Fried Rice

Whisk together the eggs in a small bowl. Set aside.

Heat up a nonstick skillet over medium-high heat until very hot. Add cooking oil.

Fry the vegetables (carrots, scallions, bell pepper, bok choy), until just softened (just 1-2 minutes), and season with black pepper and a little salt.

Push the veggies on one side of the pan and pour in the beaten eggs. Use a spatula to scramble the eggs into small pieces.

Once cooked, stir everything together.

Stir in the rice, and soy sauce, and toss until it's hot and fully coated in sauce and mixed with the veggies and eggs.

Taste for seasoning and add extra soy sauce, salt or black pepper if needed. Serve with more scallions on top. Enjoy!

What Rice To Use For Egg Fried Rice

In short: Any short or long-grain rice that has been cooked, either in a rice cooker, multicooker, boiled or steamed to ‘’al dente’’ which means a little drier and not sticky.

A day-old rice (leftover rice): best results
Freshly cooked rice: If cooled and dried correctly, will give great results too. Just don't overcook it and you’ll be fine.
Pre-cooked packaged rice: as a backup option, but I highly recommend cooking the rice yourself as it is fresh and healthy this way without any preservatives.

Once the rice is cooled and stored, it is easier to work with as it is dryer, less starchy, and shouldn’t become clumpy once fried again with veggies.

Day-old rice will absorb the sauce and moisture from the veggies better without becoming overly sticky.

Tips For The Best Vegetable Fried Rice

A day-old rice is preferred but not essential. Use same-day freshly cooked rice that has been cooled and refrigerated.
For this recipe, you don’t need to soak the rice, however, you need to wash/rinse it until the water runs clear. Not properly washed rice will be clumpy and is simply not healthy as it contains bacteria that can survive cooking. Washed rice will result in a fluffy and al dente texture.
Keep it healthy by adding plenty of fresh seasonal veggies from local market (or frozen veg that can have even higher nutrition profile than fresh).
Cook the dish over medium-high or high heat. Similar to wok-style cooking, cook it on high just until veggies become softened and egg fluffy. Lower heat will only make your rice and veggies stick to each other and the pan. I prefer a nonstick skillet but if you cook the fried rice in a large wok pan then I highly recommend using the highest heat. This is a very quick stir fry that takes you only 3-5 minutes to cook.
Let the rice sit a bit on the bottom of the pan between the stirs. It will create more texture and make the recipes crispy like from takeaway.
Keep it light - use low sodium soy sauce and add more salt if necessary towards the end of cooking.

What To Serve With Fried Rice

Egg fried rice makes a perfect traditional Asian-style breakfast on its own. Serve with more sauces or toppings. I mentioned a couple in this paragraph: Variations.

Serve it as:

A Side Dish: with pork chops, napa cabbage, wraps, fish, tuna, eggplant.
As a Main: add some protein of choice either meat or make it all vegetarian (add beans, lentils, tofu, tempeh or seitan (not GF))

Freezing And Storing Instructions

To Store. For the best flavor, consume within 3-4 days. Store in an airtight container in the fridge.
To Freeze: Freeze up to 1-2 months in an airtight container/sealable bag in the freezer. Make sure to squeeze out any air from the bag. Thaw in the fridge and cook immediately.
To Reheat: Reheat in the pan until piping hot. For health and safety reasons avoid reheating rice meals more than once.

What Are Some Good Egg Fried Rice Vegetables?

Peas, snap peas, frozen peas
Carrots
Green beans (any type)
Fresh or frozen Corn or baby corn
Cauliflower or Broccoli florets
Bean sprouts, mung beans or any sprouts really
Chili peppers
Fresh spinach, basil or kale
Zucchini, butternut squash, pumpkin
Celery
Kimchi - stir in some kimchi towards the end of cooking. Delicious!

Variations

Tasty additions: crispy onions, sesame seeds, toasted nuts, especially Peanuts. or dried fruit if you going for pilaf style.
Vegan: scrambled tofu and tempeh are my favorite, I like to use these instead of ground chicken when making my popular Thai Basil.
Other Protein choices: fish (we love shrimp), beef, ham, pork, and sausage, or for leaner options try turkey or chicken breast. I like to use ground meat for this kind of dish as I did in my Chicken Cabbage Skillet recipe.
Salted or unsalted Butter or Ghee: makes everything taste simply better but for a healthy option, use good virgin olive oil.
Sesame oil: as a finishing touch add a drizzle of toasted sesame oil to your fried rice. You can make your own or order through Amazon.
Fruit: add grilled or fresh pineapple cubes to make it Thai style rice.
Hot sauce: Valentina, Sriracha or flavored oils such as Chili Oil.
Asian inspired flavors: Oyster sauce, Teriyaki sauce, Fish sauce, Mirin, White rice vinegar.
You can make same rice with rice noodles and adding more soy sauce, delicious!
Low calorie: skip the rice and use cauliflower rice or cooked quinoa instead

By Cuisine

You can easily adjust this recipe to make your own homemade version of a traditional takeaway inspired from around the world:

Indian fried rice: otherwise known as Indian pilaf. Popular combinations include ghee, mustard seeds, lots of fresh garlic and chilis, cumin, coriander, curry, and turmeric powder that makes the rice turn beautiful yellow color. It can be with or without veggies.
Indonesian fried rice: traditional Nasi Goreng is often made with kecap manis (sweet soy sauce), shrimp paste, chilis, chicken, or seafood and served with cucumbers, tomatoes, prawn crackers or satay skewers.
Chinese fried rice: combine garlic, onion, veggies, soy sauce, oyster sauce, fish sauce, and toasted sesame oil.
Japanese fried rice: aka Yakimeshi is very similar to Chinese but Japanese fried rice is made using with short-grain rice, such as sushi rice, yielding a chewy texture. Popular recipes include the addition of ham, veggies, and kewpie mayo.
Korean fried rice: or Bokkeumbap is often made with kimchi, bacon, eggs, veggies, gochujang, soy sauce, and oyster sauce.
Filipino: aka Sinangag, is simple rice with lots of garlic and eggs.
Jamaican-style rice: Scotch bonnet pepper, dried kidney beans, ginger, coconut, and lots of seasonings.

Favorite Rice Recipes

I would appreciate it so much if you left a comment about this recipe below! Subscribe to join the TYB newsletter and receive free recipes straight to your inbox! Let's connect via Facebook, IG & Pinterest!

Recipe

Vegetable Fried Rice Recipe

With every bite, you'll savor the delicate crunch of fresh vegetables, perfectly cooked rice, fluffy scrambled egg and the burst of simple flavors that create a delicious dish. Serve this Vegetable Fried Rice as a side dish to any meal or add protein of choice to make it a complete meal.

Course Main Course, Side Dish

Cuisine American, Asian

Keyword egg fried rice, vegetable fried rice recipe, vegetable rice recipe

Prep Time 10

Cook Time 5

Total Time 15

Servings portions

Calories 271kcal

Author Julia | The Yummy Bowl

Ingredients

3 cups cooked rice (its about 1 ½ cup uncooked rice)
3 large eggs
¼ cup bell peppers cubed
3 tablespoons sliced scallions or green onions just white part, green for serving
¼ cup carrot cubed
3 tablespoon low sodium soy sauce or tamari
2 small bok choy cabbage chopped
black pepper to taste

Instructions

Whisk together the eggs in a small bowl. Set aside.
Heat up a nonstick skillet over medium-high heat until very hot. Add cooking oil.
Fry the vegetables (carrots, scallions, bell pepper, bok choy), until just softened (just 1-2 minutes), and season with black pepper and a little salt (or leave as is and season later once soy sauce is added).
Push the veggies on one side of the pan and pour in the beaten eggs. Use a spatula to scramble them into small pieces. Once cooked, stir everything together.
Stir in the rice, soy sauce, and toss until it's hot and fully coated in sauce and mixed with the veggies and eggs.
Taste for seasoning and add extra soy sauce, salt or black pepper if needed. Serve with more scallions on top. Enjoy!

Notes

To Store. For the best flavor, consume within 3-4 days. Store in an airtight container in the fridge.
A day old rice is preferred but not essential. Using same-day freshly cooked rice is totally fine if the rice has been cooled and refrigerated.
For this recipe, you don’t need to soak the rice, however, you need to wash/rinse it until the water runs clear. Not properly washed rice will be clumpy and is simply not healthy as it contains bacteria that can survive cooking. Washed rice will result in a fluffy and al dente texture.
Cook the dish over medium-high or high heat. Similar to wok-style cooking, cook it on high just until veggies become softened and egg fluffy. Lower heat will only make your rice and veggies stick to each other and the pan. I prefer a nonstick skillet instead of a wok. If you do use a wok, make sure you are using the highest heat. This is a very quick stir fry that takes you only 3-5 minutes to cook.
Does rice have to be cold for fried rice? Yes, for best results it is better to use cooked and cooled rice. Cook the rice using steaming, boiling or rice cooker method. Cool it first and then refrigerate it until cold. When frying, use medium-high heat and a non-stick pan. If you are worried that rice clumps together it is best to avoid wok, especially if you are a beginner.

Nutrition

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

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Salmon In Air Fryer

Julia | The Yummy Bowl — Mon, 12 Dec 2022 04:46:44 +0000

This easy garlic butter salmon in an air fryer consists of wild salmon fillets coated in garlic butter and simple seasonings, with the health benefits of being cooked in an air fryer with little oil.

This juicy salmon provides a healthy meal for the entire family that can be served with a squeeze of fresh lemon juice or lemon butter sauce and a side of green beans, white rice, or other side dishes to suit your personal preference.

I am on a mission to create more air fryer recipes in near future which you can find in my Air Fryer Recipe list.

Our family loves salmon recipes and air fryer recipes and some of our favorites include Air Fryer Zucchini Skins, Skillet Fried Salmon Patties and Air Fryer Sweet Potato Fries.

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Ingredients

Salmon filets - I’ve used two filets (about 6 oz each) for this recipe, but you could easily increase this when serving to more people, it just means that you will need to air fry the fresh fish in batches so that you don’t overcrowd the basket. You can air fry these filets from fresh or frozen. If you don't enjoy salmon skin, use skinless salmon fillets.
Butter - Use salted or unsalted butter to melt. It's a good idea to omit the salt called for in the ingredients when using salted butter.
Garlic - Freshly minced garlic from fresh garlic cloves will provide the best garlic flavor, but you can use grocery store minced garlic instead or garlic powder.
Herbs - Use freshly chopped parsley or dill in the melted butter seasoning.
Seasoning salt and black pepper - To taste.
Red pepper chili flakes - This is optional and provides a lovely kick of spicy heat without being overpowering.

The full recipe and ingredients can be found in the recipe card below this post.

How To Make Salmon In Air Fryer

Preheat the air fryer to 390 F according to manufacturer instructions. (Mine was 400 F for 5 minutes) Cosori 5.8 quart.

Season the filets with salt and pepper. In a small bowl, mix together melted butter, parsley, and garlic.

With a small basting brush, generously coat the filets with the mixture.

Once the air fryer is preheated, transfer the salmon filets into the air fryer basket and cook for 10 minutes.

The salmon is ready when it’s easily flaking, and its internal temperature should reach 145 F.

Enjoy right away.

JULIA'S TIP You don’t need to flip the salmon filets while cooking. I place the filets with the salmon skin side down.

Tips

Space the salmon filets out in the air fryer basket, so they are not overcrowded. Proper circulation of hot air will ensure an even cook on all sides. You could also turn the filets over mid-cook, although it’s optional.
You can easily double or triple this recipe if serving a larger crowd. You will likely then need to fry the filets in batches.
I’ve used regular salmon filets in this recipe. If you opt for thicker or larger filets, adjust the cooking time.
You can use fresh or frozen salmon filets for this recipe. Thaw frozen filets overnight in the refrigerator first. Add 3-5 minutes to the cooking time when cooking salmon filets from frozen.
Honey can be added to the buttery lemon sauce to make air fryer honey garlic salmon.

JULIA'S TIP The salmon is cooked adequately when the flesh flakes easily using a fork. If you aren’t sure, use a food thermometer by inserting it into the thickest section of the salmon. The internal temperature should register 145F or more for the salmon to be done.

Freezing And Storing Instructions

Keep the leftover salmon in the fridge for up to 3 days. You can flake it and add to salads or reheat it in the oven or air fryer until piping hot all the way through.

For freezing it is best to freeze uncooked fillets.

Serving Suggestions

What is a good side dish with salmon?

Well, almost anything to be honest. It really comes down to your likes, seasonal produce and the time you have in total to make the dinner.

Cold side and quick to make. For a quick side dish and sauce substitute Habanero Mango Salsa, Pico De Gallo, or even Avocado Crema - these are all great and easy-to-make sides. Add a dollop or two on top of the salmon when serving.
Air fryer sides. For a more complex, but still quick option, consider making salty Air Fryer Fingerling Potatoes or crispy Brussels Sprouts With Chipotle Aioli, and air fryer Cauliflower in the same air fryer you made salmon. Easy and quick.
The classics. And of course, always favorite staple foods such as rice, mashed potatoes (or sweet potatoes), cabbage and potatoes, steamed vegetables, and quinoa.
My personal favorites - Cajun Corn On The Cob, zucchini casserole, easy and cheesy Asparagus, Mediterranean Cucumber Salad or juicy and refreshing Spinach Strawberry Salad during summer.

Common Readers Questions

How long should you cook salmon in the air fryer?

10 minutes is all you need to cook regular fresh salmon fillets in the air fryer. Cooking for any longer will dry the fish out.

How do I keep salmon from drying in my air fryer?

I’ve used melted butter with seasoning and fresh herbs to flavor the lemon garlic salmon filets, keep them moist, and prevent them from drying out while cooking. Be careful not to cook the salmon filets for longer than 10 minutes, so the meat doesn’t dry out.

Should salmon be defrosted before air frying?

While you can use fresh or frozen salmon for this recipe, I prefer to allow frozen filets to thaw in the refrigerator before adding them to the preheated air fryer.

If you go ahead and cook the filets from frozen, you run the risk of the fish not being cooked through completely. While you could add extra cooking time, you could end up drying out certain parts of the filets while the center remains undercooked.

Do you have to flip salmon in the air fryer?

You don’t need to flip the salmon filets while cooking. I place the filets with the salmon skin side down.

Easy Seafood Recipes

We love all sorts of seafood recipes, from our 5-minute pan seared Tuna Tacos, to juicy and melting in your mouth and perfect Eggs Royale With Salmon for breakfast. We serve almost all our seafood with a refreshing and a little spicy Mango Salsa.

Or simply go to ALL AIR FRYER recipes for more inspiration.

Recipe

Garlic Butter Salmon In Air Fryer

This easy air fryer salmon recipe consists of wild salmon fillets coated in garlic butter and simple seasonings, with the health benefits of being cooked in an air fryer with little oil.

Course Main Course

Cuisine American

Keyword air fryer salmon, air fryer salmon fillets, garlic butter salmon air fryer

Prep Time 5

Cook Time 10

Total Time 15

Servings servings

Calories 344kcal

Author Julia | The Yummy Bowl

Ingredients

2 6 oz Salmon fillets
2 tablespoon butter melted
1 teaspoon garlic minced
1 teaspoon freshly chopped parsley or dill
Salt and black pepper to taste
¼ teaspoon Red Pepper Chili flakes optional

Instructions

Preheat the air fryer to 390 F according to manufacturer instructions. (Mine was 400 F for 5 minutes) Cosori 5.8 quart
Season the filets with salt and pepper. In a small bowl, mix together melted butter, parsley, and garlic. With a small basting brush, generously coat the filets with the mixture.
Once the air fryer is preheated, transfer the salmon filets into the air fryer basket and cook for 10 minutes. The salmon is ready when it’s easily flaking, and its internal temperature should reach 145 F.
Enjoy right away.

Video

Notes

Space the salmon filets out in the air fryer basket, so they are not overcrowded.
Proper circulation of hot air will ensure an even cook on all sides. You could also turn the filets over mid-cook, although it’s optional.
You can easily double or triple this recipe if serving a larger crowd. You will likely then need to fry the filets in batches.
I’ve used regular salmon filets in this recipe. If you opt for thicker or larger filets, adjust the cooking time.

Nutrition

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

This recipe has been inspired by The Manual.

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Cabbage Steaks

Julia | The Yummy Bowl — Thu, 22 Jun 2023 11:32:00 +0000

These Roasted Cabbage Steaks are so easy and delicious. Made with only five ingredients, this simple recipe makes a flavorful snack or side that you're going to just love!

Eaten raw, cabbage is bland and can often taste bitter. But when sautéed, made in air fryer or roasted, cabbage undergoes a delicious transformation, just like Brussels sprouts or cauliflower.

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Ingredients

Cabbage - Green cabbage is the best choice for this recipe, but you can use red cabbage as well. Choose a young green cabbage head that is a little loose. I prefer green cabbage for its mild flavor as red cabbage tends to have more peppery and stronger flavor than green cabbage.
Olive oil - Oil tenderizes the cabbage slices as they bake. I like to use good quality olive oil for its flavor and nutrition profile.
Spices - Salt, paprika, and for a little spicy kick you can add optional red pepper flakes. For the most natural flavor, choose kosher salt or sea salt and not table salt.
Lemon - Always use fresh and not bottled. The acid in lemon juice offsets the inherent bitterness of cabbage. However, it is still optional or you can add just a little drizzle while serving. In our family, everyone just loves lemon on almost anything savory and sweet! Try these delicious lemon cookies for dessert.
Garlic - Can't skip this one! Garlic and parmesan add so much more flavor to these cabbage steaks.
Toppings - Freshly grated Parmesan cheese, fresh herbs, or chopped nuts make delicious garnishes.

The full recipe and ingredients can be found in the recipe card below this post.

Garnish the cabbage with freshly chopped parsley and serve with garlic bread and a side salad. This avocado chickpea salad is quick and easy to make and the kids love them. Another great side dish recipe!

Tip: To optimize storage, avoid washing the cabbage until you're ready to eat it.

How To Cut Cabbage For Cabbage Steaks

Cut off the thick bottom end of the cabbage and transfer it flat on the cutting board.

Slice the cabbage from top to bottom into ¾ to 1-inch thick slices, starting from the center and working your way out.

Now cabbage steaks are ready for roasting.

How To Make Cabbage Steaks

Preheat your oven to 400 degrees Fahrenheit.

Line a large baking sheet with parchment paper and set it aside.

Prepare the cabbage by removing the root end.

Slice the cabbage into medium-thick disks, about ¾ to 1 inch thick. I like to rinse the cabbage slightly before cooking and let it dry on the kitchen counter first.

You should have around 5 disks. Place them on the prepared baking sheet.

In a small bowl, whisk together the olive oil, minced garlic, paprika, salt, and pepper.

Use a brush to generously coat both sides of the cabbage steaks with this mixture.

Related: Fried cabbage with bacon

Bake the cabbage steaks in the preheated oven for approximately 25-30 minutes.

Keep an eye on them and remove steaks when the leaves are nicely browned and the center is tender.

Once the cabbage steaks are done, sprinkle them with grated Parmesan cheese and garnish with fresh parsley.

Squeeze some lemon juice over the top for added flavor.

Serve the cabbage steaks warm with mashed potatoes, quinoa, pork chops, steak, seafood or pasta salads. Enjoy!

How To Make Cabbage Steaks on the Grill

Prepare the cabbage as instructed for the oven method (check the recipe card below).
Heat your grill to medium-high heat (around 400 to 425 degrees Fahrenheit) and lightly brush it with oil.
Place each cabbage steak directly onto the grill.
Cook for about 5-8 minutes per side until the steaks are crispy on the outside and tender on the inside. The cabbage should be still crunchy and not too soft.
Top the grilled cabbage steaks with parmesan cheese, your favorite dipping sauce (check below for my fave options).

How to Keep Cabbage From Tasting Bitter

If you find that your cabbage steaks taste slightly bitter, there are a few tricks to overcome this.

Adding a pinch of sugar, a sprinkle of sea salt, or a generous squeeze of lemon juice can help offset the bitterness and enhance the overall taste of the dish.
Make a simple garlic butter and drizzle on top which will mask the bitterness excellently.

Tips For The Best Cabbage Steaks

Choose fresh and crisp cabbage heads for the best results.
Don't skip the oil as it helps tenderize the cabbage and prevents the seasonings from burning.
Cut the steaks evenly to ensure they cook at the same time. If you cut them too thick they won’t roast within the given timeframe (25-30 min) and if you cut them too thin, they will cook too fast and will become dry and not juicy as they should be.
Add toppings: toasted nuts (cashew, pecans, hazelnuts, peanut or almond flakes), sesame seeds, fresh herbs (parsley, basil, cilantro, thyme or rosemary), and grated Parmesan cheese.
Sometimes cabbage can taste bitter and this is where lemon comes into play. Lemon will balance off the bitterness and tastes great when paired with cabbage. Lime juice can be used as well.

What to Serve With Cabbage Steaks

Our favorite way to serve cabbage steaks is with grilled meats, pork chops, pork tenderloin, rump roast or as an all veggie meal with other vegetable sides and grains.

To create a complete meal read my delicious roundup about what to serve with cabbage steaks.

Freezing And Storing Instructions

To Store. Place the cooled steaks in an airtight storage container and keep them refrigerated for up to 1 week.
To Reheat. Preheat the oven to 350 degrees Fahrenheit and place the steaks on a piece of aluminum foil sprayed with vegetable oil or simply use parchment paper. Let the cabbage warm up for about 4-5 minutes and serve.
To Freeze. I’d recommend freezing them slightly unbaked (cook them halfway through), place in airtight containers, and add the cheese later. They can stay frozen for up to 3 months.
To Make Ahead. If you want to get a head start on your cabbage steaks, you can slice the cabbage and whisk together the olive oil mixture ahead of time (ideally 1-2 days tops). Take care to store them separately in airtight containers in the refrigerator.

What To Do With Leftovers

If you have any leftover cabbage steaks, chop them into smaller pieces and repurpose them into a stir fry base similar to napa cabbage with mushrooms or used in my lazy cabbage casserole instead of sauteed cabbage.

Variations

Seasonings - feel free to swap out my basic spices for taco seasoning, use celery salt instead of regular salt or delicious cajun seasoning.
Cabbage Steaks with Cheese - Parmesan is not the only option and you can use more melty cheeses such as mozzarella, sharp cheddar, or Gruyere. Grate the cheeses from a block so they can melt perfectly.
Cabbage Steaks with Bacon - Sprinkle crumbled bacon over the finished steaks.
Red Cabbage Steaks - Swap green cabbage for red cabbage. You may need to cook it for a little longer as the purple cabbage has often tougher leaves.
Cabbage Steaks with Balsamic - Add balsamic vinegar or balsamic glaze for a tangy twist.
Make It Sweet - You can also experiment with adding some sweetness to the cabbage with a drizzle of maple syrup or honey + generous sprinkle of toasted nuts. Balsamic glaze will taste great on these too!

Favorite Cabbage Recipes

Cabbage recipes are the most popular recipes on my blog and this is by far my favorite ingredient for dinners! Try these scrumptious cabbage recipes next.

Read on for some great ideas about what to make with cabbage.

Recipe

Easy Roasted Cabbage Steaks

These Roasted Cabbage Steaks are so easy and delicious. Made with only six ingredients, this simple recipe makes a flavorful snack or side that you're going to just love! A whole head of cabbage is transformed into thick slices, roasted until tender and caramelized on the inside, and irresistibly crispy on the outside. Whether you make it in the oven or on the grill, this dish is a crowd-pleaser that pairs well with any meal.

Course Main Course, Side Dish

Cuisine American

Keyword baked cabbage steaks, cabbage steaks, cabbage steaks in oven, roasted cabbage steaks

Prep Time 20

Cook Time 30

Total Time 50

Servings servings

Calories 169kcal

Author Julia | The Yummy Bowl

Ingredients

1 small green cabbage cored and cut crosswise into ¾-inch slices, about 2 pounds
⅓ cup extra virgin olive oil
2 cloves garlic minced
1 teaspoon smoked paprika see notes
½ teaspoon salt or to taste
¼ teaspoon ground black pepper
2 tablespoons fresh parsley finely chopped

For Serving

Lemon wedges optional
Grated Parmesan cheese optional

Instructions

Preheat your oven to 400 degrees Fahrenheit. Line a large baking sheet with parchment paper and set it aside.
Prepare the cabbage by removing the root end. Slice the cabbage into medium-thick disks, about ¾ to 1 inch thick. You should have around 5 disks. Place them on the prepared baking sheet.
In a small bowl, whisk together the olive oil, minced garlic, paprika, salt, and pepper. Use a brush to generously coat both sides of the cabbage steaks with this mixture.
Bake the cabbage steaks in the preheated oven at 400°F for approximately 25-30 minutes. Keep an eye on them and remove them when the leaves are nicely browned and the center is tender.
Once the cabbage steaks are done, sprinkle them with grated Parmesan cheese and garnish with fresh parsley. Squeeze some lemon juice over the top for added flavor.
Serve the cabbage steaks while hot and enjoy!

Notes

Cabbage - Green cabbage is the best choice for this recipe, but you can use red cabbage as well. Choose a young green cabbage head that is a little loose. I prefer green cabbage for its mild flavor as red cabbage tends to have more peppery and stronger flavor than green cabbage.
Olive oil - Oil tenderizes the cabbage slices as they bake. I like to use good quality olive oil for its flavor and nutrition profile.
Spices - Salt, paprika, and for a little spicy kick you can add optional red pepper flakes. For the most natural flavor, choose kosher salt or sea salt and not table salt.
Lemon - Always use fresh and not bottled. The acid in lemon juice offsets the inherent bitterness of cabbage. However, it is still optional or you can add just a little drizzle while serving.
Garlic - Can't skip this one! Garlic and parmesan add so much more flavor to these cabbage steaks.
Toppings - Freshly grated Parmesan cheese, fresh herbs, or chopped nuts make delicious garnishes.

Grilling instructions:

Prepare the cabbage as instructed for the oven method.
Heat your grill to medium-high heat (around 400 to 425 degrees Fahrenheit) and lightly brush it with oil.
Place each cabbage steak directly onto the grill.
Cook for about 5-8 minutes per side until the steaks are crispy on the outside and tender on the inside. The cabbage should be still crunchy and not too soft.
Top the grilled cabbage steaks with parmesan cheese, your favorite dipping sauce (check below for my fave options)

Nutrition

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

You'll Also Love

💗I would appreciate it so much if you left a comment about this recipe below! Subscribe to join the TYB newsletter and receive free recipes straight to your inbox! Let's connect via Facebook, Instagram, Pinterest!💗

The post Cabbage Steaks appeared first on The Yummy Bowl.

Baked Cauliflower Tacos With Spicy Avocado Crema

Julia | The Yummy Bowl — Sun, 28 Aug 2022 20:24:32 +0000

These healthy Baked Cauliflower Tacos are incredibly easy to make and are loaded with flavors thanks to spices and silky smooth avocado crema. Make it as spicy or mild as you like.

This is a new spin on traditional Taco Tuesday night or a meatless Cinco De Mayo recipe. You gonna love it.

Cauliflower is one of the easiest veggie dishes to make, roast it in the oven or air fryer or just steam it. Serve it as is, with side dishes, sauces or in tacos. And boy, we do love tacos out here.

Add your favorite toppings like this avocado crema, simple guacamole, or pico de gallo and serve in soft or crisp taco shells or make a taco salad.

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These baked cauliflower tacos will win you over with their:

Minimal prep, cheap ingredients, and easy process.
Minimal effort: While baked cauliflower is cooking in the oven you have enough time to whip up the avocado crema and dice the toppings. Or even better, make these ahead a day or two.
The cauliflower is roasted so it’s crisp and not dry, with plenty of flavors.
And any leftovers can be reheated in the oven until crisp again. Or in an air fryer, even faster!

Roasted Cauliflower Tacos

And more details on how great these vegan tacos are.

Texture: oven-roasted cauliflower comes out crisp, especially if you use the grill function towards the last 5-10 minutes of baking time. Crunchy veggies add a more interesting texture that avocado crema balances off its smooth silky texture. For ultra crisp cauliflower I recommend using an air fryer.

Flavor: Enjoy a little spicy and very flavorful spiced cauliflower bites. The addition of avocado crema (it’s a little spicy, made with jalapeno but you can make it without too!) adds creamy flavor to it.

Time: the actual baking time takes you about 20-25 minutes. This time is enough to blend the avocado crema, prep the toppings, and reheat the corn tortillas.

Avocado crema uses plain Greek yogurt but it can be easily substituted with 100% plant-based yogurt too. Still tastes delicious, every time.

Ingredients

The full recipe and ingredients can be found in the recipe card below this post.

Cauliflower - a medium head of cauliflower (it comes out about 5 cups of florets) is what you need here for this amount of seasonings. But even a simple salt and black pepper will work just fine with cauliflower.

Spices and herbs - I love a healthy amount of mixed spices and herbs when roasting vegetables in the oven or in an air fryer. A little of each spice adds its unique flavor and combining all of them together makes even a very ‘’boring’’ veggie bursting with flavor.

If you don’t have everything I’d still recommend not skipping the ground coriander and smoked paprika. And of course, garlic too (if you love its flavor though). Paprika adds color, and lots of flavors (especially smoked paprika), whereas coriander combines with avocado crema beautifully.

Avocado crema - I made it with a little amount of jalapeno just to make it more interesting. But traditional avocado crema just needs some avocados, yogurt, seasoning, cilantro, and plenty of lime juice.

Avocado Crema With Jalapeno

These baked cauliflower tacos are vegetarian but to make them vegan, simply swap out yogurt for a plant-based option like coconut yogurt instead.

Toppings - anything that comes to your mind when serving tacos works! And not only tacos. I used my favorite Mexican Slaw here, but just a simple pre-packaged coleslaw mix will work. And the addition of shredded cheese in tacos works even better.

Mexican Slaw

Alternatively, this popular Cabbage And Cucumber Salad With Dill goes very well inside and outside of those tacos.

Warm corn tortillas - I used corn tortillas, but any wheat option is suitable of course for non-gluten-free folks. For gluten-free tortillas, I would rather go for 100% corn tortillas with gluten-free labels on them.

Make sure you use certified gluten-free corn tortillas (look for appropriate packaging label. Not all of these are gluten-free. Some are actually a blend of wheat and corn flour or made using shared non-gluten-free equipment.

Instructions

Preheat the oven to 450 F.

Make baked cauliflower. In a large bowl combine spices, oil and salt and pepper, and cauliflower bites. Toss until all the florets are fully coated (more or less).

Arrange the seasoned cauliflower florets in a single layer on a baking sheet lined with parchment paper or aluminum foil. Keep an inch or two in between florets (important as it helps them to crisp up better).

Bake for 20-25 minutes.

Meanwhile, combine avocado crema ingredients in a food processor and pulse until smooth.

Assemble the baked cauliflower tacos.

In a warm tortilla (you can warm up the tortillas wrapped in foil in the oven right after the cauliflower is baked. Just for a couple of minutes or on the grill).

Add a thick layer of avocado crema, toppings, red pepper flakes (optional) and roasted spicy cauliflower. Serve while cauliflower is warm.

Air Fryer Instructions

Air fryer cauliflower will make your florets even more crispy, almost as deep fryer is crispy. But without a ton of oil.

For this method, follow the recipe instructions as they are, and instead of the oven, roast the florets in a preheated air fryer at 375 degrees Fahrenheit for 15 minutes.

I like to spray the florets lightly with cooking spray right before air frying. Shake the basket halfway, but if you forget that’s fine, they still crisp up nicely.

After 15 minutes the florets should look quite crispy and golden brown. If it feels not enough crispy enough, air fry for extra 3-5 minutes.

Depending on your air fryer you’ll need to cook these cauliflower bites in batches. Keeping some space between them helps with better crispy results.

Tips

Avocado crema (with or without jalapenos) is one of the pairing options I recommend here. But you can definitely use a simple creamy-based sauce here. Or use a fresh salsa or a splash of hot sauce instead. Buffalo sauce is delicious for baked cauliflower too! In this case, use only a pinch or none of the chili powder that I mention in the cauliflower seasoning instructions.

Cheese - if you love cheese, I have two great options for you. You can either add shredded cheese to your assembled tacos or bake the cauliflower with cheese! Generously sprinkle grated parmesan all over the cauliflower towards the last 5-10 minutes of baking.

I love using parmesan as it holds up the texture well and helps with making cauliflower even crisper. On this note, you can experiment with adding melty cheese instead (cheddar, gouda) for a totally different look and flavor.

Baking time will depend on the size of the florets, their thickness and desired end result. I recommend a little bigger than bite-size pieces. And for even baking, try breaking the florets up into more or less the same uniform sizes. For very small florets you’d need only 15-20 minutes of baking.

For small cauliflower florets - bake for 15-20 minutes Medium to large florets - 20-25 minutes.

Refrigerate cauliflower in an airtight container for up to 3 days. Reheat in an air fryer or oven at about 350 F until crisp again.

For even baking, try to cut the florets into similar sizes. Smaller pieces will cook faster.

You can use cumin instead of ground coriander or add both for more flavor.

Cheat sheet. If you don't have plenty of seasonings at home, a quick fix solution is to use a store-bought or homemade taco seasoning. Or burrito and fajita, also fine! Although you'll have to play around with the quantities.

This roasted cauliflower recipe is a healthy side dish on its own. Cut into bite-sized pieces makes an excellent snack for both adults and kids.

I love to make parmesan roasted cauliflower. It's so easy! Follow the recipe as is and add parmesan cheese towards the end of baking (towards the last 5-7 min). Bake until florets have golden brown edges. Serve with fresh herbs and a simple creamy sauce or this avocado crema. Kids love this too (just use less or no chili powder at all)!

Serving Suggestions

These cauliflower tacos are a great meatless addition to my Taco Dinner Party Board or served with plenty of Tex-Mex style side dishes and salsas.

Freezing And Storing Instructions

Store. I recommend making this cauliflower taco recipe as fresh as it comes. And just enough to consume within one go. Keep everything separate, cauliflower, avocado crema, and toppings.

Store in an airtight container in the fridge for up to 2-3 days.

Reheat. The best is to reheat the cauliflower just once. I’d use an oven or air fryer for this. Or if none is available then just over the stovetop in the skillet with a little butter or ghee.

For meal prep chop the cauliflower (but wash only before mixing in the seasoning, will last longer) into bite-size pieces, and store it refrigerated in a food container for up to 2 days. Toss in seasoning once ready to cook.

Avocado crema will have its best flavor on day 1, but you can refrigerate it for 48 hours.

The lime juice will help the avocados from browning too much but the top layer may still change color. It is still safe to eat but I usually just spoon the top layer off and the crema is perfectly green and fresh underneath.

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Recipe

Baked Cauliflower Tacos With Spicy Avocado Crema

These healthy Baked Cauliflower Tacos are incredibly easy to make and are loaded with flavor thanks to spices and delicious avocado crema with jalapeno. Make it as spicy or mild as you like. A new crispy spin on traditional Taco Tuesday night or a meatless Cinco De Mayo recipe.

Course Main Course

Cuisine American, Tex-Mex

Keyword avocado crema, baked cauliflower, cauliflower tacos

Prep Time 15

Cook Time 25

Total Time 40

Servings tacos

Calories 349kcal

Author Julia | The Yummy Bowl

Ingredients

For Baked Cauliflower

1 medium cauliflower head cut into florets (about 5 cups) 560 g
3 tablespoon olive oil or avocado oil
1 teaspoon ground chili or chipotle
1 teaspoon smoked paprika
1 teaspoon dried oregano
1 teaspoon coriander
1 teaspoon onion powder
1 teaspoon fresh garlic minced
Salt to taste
Black pepper to taste

For Serving

7 8-10 inches corn tortillas
1 recipe Avocado Crema With Jalapeno
2 cups coleslaw store bought or homemade coleslaw
Jalapeno for serving
Avocado diced
Lime slices/wedges
red onions
fresh cilantro or green onions for serving

Instructions

Preheat oven to 450 F.
In a large bowl combine spices, oil and salt and pepper and cauliflower bites. Toss until all the florets are fully coated (more or less).
Arrange the seasoned cauliflower florets in a single layer on a baking sheet lined with parchment paper or aluminum foil. Keep an inch or two in between florets (important as it helps them to crisp up better).
Bake for 20-25 minutes.
Meanwhile combine avocado crema ingredients in a food processor and pulse until smooth.
Assemble the tacos. In a warm tortilla (you can warm up the tortillas wrapped in foil in oven right after the cauliflower is baked. Just for a couple minutes or on the grill) add a thick layer of avocado crema, toppings and roasted spicy cauliflower. Serve while cauliflower is warm.

Video

Notes

Nutrition value is without the Avocado Crema.
Store in an airtight container in the fridge for up to 2-3 days.
Reheat. The best is to reheat the cauliflower just once. I’d use an oven or air fryer for this. Or if none is available then just over the stovetop in the skillet with a little butter or ghee.
For even baking, try to cut the florets into similar sizes. Smaller pieces will cook faster.
Baking time: For small cauliflower florets - bake for 15-20 minutes. Medium to large florets - 20-25 minutes.

Nutrition

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

More Healthy Tacos

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The post Baked Cauliflower Tacos With Spicy Avocado Crema appeared first on The Yummy Bowl.

Vegetarian Lentil Stew

Julia | The Yummy Bowl — Fri, 24 Mar 2023 16:52:14 +0000

Wholesome One-Pot Vegetarian Lentil Stew - a cozy blend of sweet potatoes, coconut milk, spices, kale, and lentils. Perfect comfort food in a bowl!

This recipe is Vegetarian, Vegan, Dairy-free, and Gluten Free.

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Why it's yummy

Comfort food in a bowl.
Made with simple ingredients - sweet potatoes, lentils, coconut milk, some basic ingredients that you already have sitting in your pantry. This combination makes a very rich and flavorful lentil stew.
Versatile. I love how easy it is to customize this one-pot meal, you can sub the sweet potatoes with pumpkin, butternut squash, regular potatoes, chickpeas, green beans. Serve with ciabatta, cornbread, chili flakes, and freshly chopped cilantro. Simply delicious!

Ingredients

Dried brown lentils - unlike green lentils, they're tastier and cook faster. Save red lentils for soups.
Vegetable broth - or whatever broth you want to use.
Aromatics - garlic, onion and ginger are the best base for this kind of soup.
Coconut milk - shake the can before adding to the soup. You need all of it - the crema and the milk for a hearty stew.
Spices - coriander, cumin, turmeric, chili flakes, black pepper add complexity.
Sweet potatoes - thanks to their sweetness and tender texture, they are by far the best for creamy coconut milk-based stews or soups. .

How To Make Vegetarian Stew

In a large pot over medium heat, sauté onions until translucent.

Then add ginger, garlic, chili flakes, coriander, cumin, and turmeric.

Add the sweet potatoes to the pot and stir to coat in the spices.

Follow with lentils and stir to combine all the ingredients.

Pour in the vegetable stock, cover with the lid and bring to a boil.

Reduce the heat to low and simmer until lentils become tender but the potatoes almost cooked.

Stir in the coconut milk and kale.

Add the lime juice. Continue to simmer with closed lid until kale is softened slightly about 3 minutes.

Season with salt if needed and simmer for a few minutes more.

Squeeze 1-2 lime wedges into the soup.

Pour into individual bowls and garnish with fresh sliced jalapenos, chili flakes, lime wedges, cilantro.

Serve with fresh bread or cornbread.

Tips

Soak the lentils for a couple of hours or overnight to reduce cooking time and easy digestion.
Use more flavorful vegetables. In addition to kale, garlic, onion and sweet potatoes, carrots, and celery, butternut squash, pumpkin, zucchini, peas, and fresh or canned tomatoes are tasty options to fill up this soup with even more fiber and nutritional benefits!
Let the soup simmer enough to thicken and become even more aromatic once the ingredients had enough time to blend.
This stew thickness can be easily adjusted by using more or less broth or coconut milk.

How To Serve Vegetarian Stew

Crusty bread + roasted pepper hummus
Biscuits
Cornbread
Green salad
Tomatoes
Lime
Fresh Herbs
kale salad

Variations

You can add a vegan sausage or ground meat to your soup. Before adding these to the soup, brown the meat in the skillet with little cooking oil.
Swap sweet potato to butternut squash, acorn squash, pumpkin, cauliflower (I have a similar and very delicious Chickpea and Cauliflower Coconut Curry recipe if you want to try next), carrots, turnip, rutabaga, kabocha.
Swap lentils to barley, chickpeas, red lentils (should be added on very last step when simmering)
Swap kale for spinach, green beans, mushrooms, parsnips, celery.

Storing and Freezing Instructions

To Store. Let the lentil stew cool completely, and transfer it to airtight containers, refrigerate, and consume within 2-3 days.
To Freeze. If you want to freeze it the best time for it is to do it right after making. Let the stew cool down first, and transfer to airtight containers. Freeze for 2-3 months. You may need to add more liquid when reheating it after thawing.

Hearty Stew & Soup Recipes

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Recipe

Vegetarian Stew With Lentils

Warm and hearty One-Pot Vegetarian Lentil Stew with sweet potatoes is packed with good-for-you ingredients: delicious tender sweet potatoes, creamy coconut milk, aromatic spices, kale, and lentils! This lentil stew is incredibly fulfilling and true comfort food in one bowl. This recipe is Vegetarian, Vegan, Dairy-free, and Gluten Free.

Course Main Course

Cuisine American, Indian

Keyword coconut lentil stew, one pot meals, sweet potato lentil stew, vegan stew

Prep Time 10

Cook Time 25

Total Time 35

Servings portions

Calories 307kcal

Author Julia | The Yummy Bowl

Ingredients

2 medium sweet potatoes
½ cup brown lentils properly rinsed
4 cup kale stems removed and leaves chopped
3 ¾ cup vegetable stock
13.5 oz can coconut milk
1 tablespoon vegetable or coconut oil
1 tablespoon lime juice
1 teaspoon chili flakes
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground turmeric
1 teaspoon ginger minced
3 garlic cloves minced
1 small onion
salt to taste
cilantro chili flakes, fresh jalapeno, lime wedges for garnish

Instructions

In a large pot over medium heat, add oil and saute onions until translucent. Add ginger, garlic, chili flakes, coriander, cumin, turmeric.
Add the sweet potatoes to the pot and stir to coat in the spices. Follow with lentils and stir to combine all the ingredients.
Pour in the vegetable stock, cover with the lid and bring to a boil.
Reduce the heat to low and simmer until lentils become tender but the potatoes almost cooked.
Stir in the coconut milk and kale. Add the lime juice. Continue to simmer with closed lid until kale is softened slightly about 3 minutes. Season with salt if needed and simmer for a few minutes more. Squeeze 1-2 lime wedges into the soup.
Your stew is ready! Pour into individual bowls and garnish with fresh sliced jalapenos, chili flakes, lime wedges, cilantro. Serve with fresh bread or cornbread.

Notes

Don’t add salt if you have already salted vegetable stock or add it in the later stage if needed.

Nutrition

Calories: 307kcal

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

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Zucchini Casserole

Julia | The Yummy Bowl — Thu, 01 Feb 2024 10:22:25 +0000

Topped with a golden layer of melted cheese, this Zucchini Casserole provides lots of flavor in every bite.

Try other zucchini recipes like zucchini boats and parmesan zucchini slices.

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Why It's Yummy

Delicious -delightful texture of crisp breadcrumbs and tender zucchini.
Easy to make, simply mix the ingredients and spread them in a casserole dish - no pre-cooking required!

Ingredients

Zucchini - skip peeling the zucchini. I like to use two types of zucchini but feel free to substitute one with yellow squash.
Herbs - oregano, and thyme (a blend of fresh and dried herbs for enhanced flavor).
Heavy cream - we need a liquid ingredient to bind the zucchini casserole. Heavy cream or half-and-half work well, but using lower-fat options like milk may not produce the desired outcome.
Parmesan - helps to thicken the filling adding savory flavor.
Mozzarella -To complete the dish, top it with Mozzarella cubes (or extra parmesan) towards the end of baking.

My few comments on the ingredients + don't forget to read the Tips section!

The full recipe and ingredients can be found in the recipe card below this post.

How To Make Zucchini Casserole

Saute aromatics. In a skillet over medium heat, melt butter, sauté diced yellow onion until translucent.

Then add minced garlic and sauté for another minute.

Pour in the heavy cream and add sea salt, black pepper, thyme, and oregano.

Bring the mixture to a boil.

Add Parmesan. Stir in the shredded Parmesan cheese and mix until fully incorporated. Remove from heat.

Prep zucchini. Trim the ends of the zucchinis and slice them into rounds.

Prevent watery casserole (optional step): To prevent this, cut zucchini into ½-inch slices, quarter them, sprinkle with salt, let drain for 10 minutes, blot, and then incorporate into the recipe.

Transfer to dish. Arrange the zucchini slices side by side in a round baking dish; the one used here has a 9-inch diameter.

Top with sauce. Pour the prepared sauce over the zucchini, spreading it evenly to cover the slices.

Bake. Place the mozzarella cheese pieces on top and bake in a preheated oven at 400°F for 40-45 minutes.

Check that the zucchini is fork-tender before removing the casserole from the oven.

Tips

Add crunchy topping (ritz crackers, panko) similar to my cabbage casserole or chicken casserole.
If the sauce remains watery, bake longer by covering the casserole, reducing the temperature to 350 degrees F, and baking for an additional 10-20 minutes until the sauce thickens.
If you happen to have leftover zucchini, I have some great tips on how to store zucchini.

Freezing And Storing Instructions

To Store. Allow the casserole to cool completely before storing. Cover it tightly with plastic wrap or transfer it to an airtight container. Store in the refrigerator for up to 3-4 days.
To Freeze. Cream-based zucchini casseroles can undergo texture changes when frozen, but it's possible. After cooling, wrap it tightly in plastic wrap and aluminum foil or use a freezer-safe container. Label with the date and freeze for 2-3 months.

How To Reheat

Oven (best!). Cover the casserole with aluminum foil to prevent drying, and heat for about 20-25 minutes in preheated oven to 350°F (175°C) or until warmed through.
Microwave (great for individual portions). Cover the portion with a microwave-safe cover or a damp paper towel to retain moisture. Heat in 1-minute intervals, checking and stirring between intervals until thoroughly reheated.
Stovetop. Reheat smaller portions on the stovetop in a saucepan over medium-low heat. Stir frequently to ensure even heating.

What To Serve With Zucchini Casserole

Zucchini Casserole Variations

Zucchini Casserole Meat - in 1 pound of seasoned and sautéed ground beef, pork, or Italian sausage after adding zucchini slices. Bake in a 9x13 inch pan and double the breadcrumb topping.
Chicken Zucchini Casserole

Recipe

Zucchini Casserole

Topped with a golden layer of melted cheese, this Zucchini Casserole provides lots of flavor in every bite.

Course Side Dish

Cuisine American

Keyword chicken zucchini casserole, creamy zucchini, how to make zucchini casserole, zucchini bake, zucchini recipes

Prep Time 15

Cook Time 1

Total Time 1 15

Servings servings

Calories 365kcal

Author Julia | The Yummy Bowl

Ingredients

1 tablespoon butter
1 yellow onion diced
2 garlic cloves minced
1 ½ cups heavy cream
1 teaspoon sea salt
½ teaspoon ground black pepper
½ teaspoon dried thyme
½ teaspoon dried oregano
½ cup shredded parmesan cheese
2 medium yellow zucchini
2 medium green zucchini
6 ounce mozzarella cheese

Instructions

Saute aromatics. In a skillet over medium heat, melt butter, sauté diced yellow onion until translucent. Then add minced garlic and sauté for another minute.
Pour in the heavy cream and add sea salt, black pepper, dry thyme, and dry oregano. Bring the mixture to a boil.
Add Parmesan. Stir in the shredded Parmesan cheese and mix until fully incorporated. Remove from heat.
Prep zucchini. Trim the ends of the zucchinis and slice them into rounds.
Transfer to dish. Arrange the zucchini slices side by side in a round baking dish; the one used here has a 9-inch diameter.
Top with sauce. Pour the prepared sauce over the zucchini, spreading it evenly to cover the slices.
Bake. Place the mozzarella cheese pieces on top and bake in a preheated oven at 400°F for 40-45 minutes. Check that the zucchini is fork-tender before removing the casserole from the oven.

Video

Notes

Prevent watery casserole (optional step). To prevent this, cut zucchini into ½-inch slices, quarter them, sprinkle with salt, let drain for 10 minutes, blot, and then incorporate into the recipe.
To Store. Allow the casserole to cool completely before storing. Cover it tightly with plastic wrap or transfer it to an airtight container. Store in the refrigerator for up to 3-4 days.
To Freeze. Cream-based zucchini casseroles can undergo texture changes when frozen, but it's possible. After cooling, wrap it tightly in plastic wrap and aluminum foil or use a freezer-safe container. Label with the date and freeze for 2-3 months.

Nutrition

More Zucchini Recipes You’ll Love

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

The post Zucchini Casserole appeared first on The Yummy Bowl.

Easy Air Fryer Chickpeas (Crispy!)

Julia | The Yummy Bowl — Tue, 21 Mar 2023 15:34:50 +0000

These crispy air fryer chickpeas are well seasoned, crunchy, and perfect for a snack or enjoyed as a salad topper in this Kale Salad Recipe.

These crunchy air fryer chickpeas are a great source of protein for a quick snack post-workout or to add volume to a vegetarian dish.

⭐ Looking for more chickpea recipes? Try our hearty Cauliflower Chickpea Curry quick Mediterranean Salad, or Chickpea Burger next!

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Ingredients

My few comments on the ingredients + don't forget to read the Tips section!

The full recipe and ingredients can be found in the recipe card below this post.

Chickpeas - I’ve used canned chickpeas (also known as garbanzo beans), which should be drained and rinsed. If you decide to use dry chickpeas, I recommend soaking them in water for 24 hours. And cooking them until almost done before air frying.
Seasoning - Garlic powder, paprika, onion powder, ground cumin, salt and black pepper are used to season the chickpeas. You can easily adapt these spices to make different seasoning blends that suit your flavor preferences.
Olive oil - Use high-quality olive oil to coat the can of chickpeas. The oil is necessary for the spices to adhere to the air-fried chickpeas. Another neutral-tasting oil can be used, such as avocado oil.

📋 JULIA'S TIP Don't be shy with your seasonings. Chili powder and cayenne pepper can also be used for a kick of heat. Bagel seasoning, taco seasoning, curry powder, or even cinnamon sugar (for a sweeter alternative) will taste incredible.

Instructions

In a medium bowl combine olive oil and spices.

Add chickpeas and toss until fully covered in the mixture.

Preheat the air fryer to 350 degrees Fahrenheit, and once ready, air fry chickpeas for 15-20 minutes until crispy and golden brown.

Don't miss these healthy snacks next: honey roasted pumpkin seeds and kale chips.

Recommended Equipment

Air Fryer Basket Liners
Measuring cups and spoons
Airtight Foodc ontainers
Mixing Bowls
Ninja Foodi
Air Fryer Cosori - mine is 5.8 quart

📋 JULIA'S TIP If you don't have an air fryer, add the chickpeas with a little bit of oil and spice blend in a single layer to a baking sheet and roast in the oven. About 400 degrees Fahrenheit for 15 minutes or until crunchy.

Tips

If you like a spicy kick, skip the spices listed in the recipe and use cajun seasoning instead!
Eliminate excess water from the chickpeas by patting them dry with paper towels once the canned chickpeas have been drained and rinsed. If chickpeas will be wet they will not crisp up in the air fryer.
Chickpeas are generally quite bland as is, which is why it’s important to season them generously.
While the air fryer can cook the chickpeas without the addition of oil, I’ve found the coating of olive oil helps to achieve very crispy and flavorful chickpeas and also helps the seasoning and spices stick to the chickpeas.
For best results, shake the air fryer basket or toss the chickpeas with a spoon every 5-10 minutes while cooking to ensure that all sides of the chickpeas are exposed to hot air for a maximum crispy texture.
Chickpeas do have a tendency to turn from crispy to burnt quickly, so it’s worth checking on the crunchy chickpeas during the cooking time.
Allowing the chickpeas to cool for a few minutes in the air fryer basket before removing them will assist in a crispy texture and prevent them from becoming soggy. It’s also good to allow them to cool slightly before adding them to other ingredients such as a leafy green salad like this Kale Salad Recipe with Lemon Tahini Dressing.
These crispy chickpeas can be stored in an airtight container at room temperature or in the fridge to be enjoyed the next day.
Or you can toast the chickpeas in a skillet - get the instructions from this Chickpea Salad recipe.

Freezing And Storing Instructions

To Store. Store them at room temperature for up to 4-5 days. If you need to refresh their crispiness, pop them back in the air fryer for a couple of minutes. But it is best to consume right away, as fresh (and crisp) as they come.

FAQs

Do dried chickpeas need to be soaked before roasting?

Yes! If you’ve decided to use dry chickpeas instead of canned chickpeas, it’s best to soak the dried chickpeas in water for about 24 hours before cooking them in the air fryer. And then you'll need to still cook them until almost done before air frying. Without soaking, the chickpeas won’t be cooked through adequately.

Why are my chickpeas popping in air fryer?

Chickpeas will pop in the air fryer if there is any excess moisture inside the chickpeas. As the chickpeas heat, the moisture inside will steam and need to escape from the chickpeas which cause the “popping”. To prevent the chickpeas from popping, make sure to pat the chickpeas dry, don’t overcrowd the air fryer basket, and cook using the temperature instructed.

Why are my roasted chickpeas not crispy?

If the chickpeas are not crispy by the end of the cooking time, it could be due to overcrowding the air fryer basket which will cause the chickpeas to steam. Excess moisture in the chickpeas can also result in soft chickpeas.

How healthy are roasted chickpeas?

Chickpeas are a great source of plant-based protein, fiber, and healthy carbs. Air frying the chickpeas is although a healthy way to cook them since less oil can be used in this cooking method. As with any food, eating chickpeas in moderation is key for a healthy and balanced diet.

Easy Air Fryer Recipes

For all air fryer recipes, hop on to our Air Fryer collection.

Recipe

Easy Air Fryer Chickpeas (Crispy!)

These 15-minute crispy air fryer chickpeas are well seasoned, crunchy, and perfect for a snack or enjoyed as a salad topper in this Kale Salad Recipe.

Course Appetizer

Cuisine American

Keyword air fryer chickpeas, chickpeas in air fryer, crispy chickpeas

Prep Time 5

Cook Time 15

Total Time 20

Servings snack servings

Calories 35kcal

Author Julia | The Yummy Bowl

Ingredients

1 can (15 oz) chickpeas drained and rinsed
½ teaspoon garlic powder
1 ½ teaspoon paprika
1 teaspoon onion powder
¼ teaspoon ground cumin
1 tablespoon olive oil
salt and black pepper to taste

Instructions

In a medium bowl combine olive oil and spices. Add chickpeas and toss until fully covered in the mixture.
Preheat air fryer to 350 degrees Fahrenheit, and once ready, air fry chickpeas for 15-20 minutes until crispy and golden brown.

Notes

Chickpeas do have a tendency to turn from crispy to burnt quickly, so it’s worth checking on the crunchy chickpeas during the cooking time.
These crispy chickpeas can be stored in an airtight container at room temperature or in the fridge to be enjoyed the next day.
Why are my roasted chickpeas not crispy? If the chickpeas are not crispy by the end of the cooking time, it could be due to overcrowding the air fryer basket which will cause the chickpeas to steam. Excess moisture in the chickpeas can also result in soft chickpeas.
How healthy are roasted chickpeas? Chickpeas are a great source of plant-based protein, fiber, and healthy carbs. Air frying the chickpeas is although a healthy way to cook them since less oil can be used in this cooking method.

Nutrition

The post Easy Air Fryer Chickpeas (Crispy!) appeared first on The Yummy Bowl.

Best Salmon Burger Recipe With Fresh Salmon (No Eggs, No Potato)

Julia | The Yummy Bowl — Tue, 21 Feb 2023 09:23:54 +0000

Best Salmon Burger Recipe - A juicy salmon patty made with fresh salmon, and seasonings, and topped with a blend of fresh greens, red onion, tomato, and a generous dollop of homemade spicy mayonnaise. We like to serve these burgers inside a soft toasted bun or for a healthy dinner option over rice, mashed potatoes, or cauliflower rice.

Simple ingredients, yet so much flavor!

We do have a similar recipe for fried salmon cakes that is something between salmon croquettes and burgers. For more seafood recipes, be sure to try our Tuna or Shrimp Tacos, Shrimp Pasta or Garlic Butter Salmon.

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Are Salmon Burgers Healthy?

It depends on what ingredients go inside and how the salmon burgers are prepared. Salmon has some essential nutrients for our bodies: it's a good source of protein, omega-3 fatty acids, and vitamins B and D.

For a healthier salmon patty, use less breadcrumbs or leave them out completely; use less oil when cooking; and substitute mayo for thicker yogurt such as greek or use egg or flax seed egg (vegan egg) instead.

⭐ Like this salmon sandwich? Make these next time: crispy Panko Chicken Sandwich, curried Chickpea Burgers and perfect Ciabatta Sandwiches.

Ingredients

My few comments on the ingredients + don't forget to read the Tips section!

The full recipe and ingredients can be found in the recipe card below this post.

Salmon - fresh or frozen. For a quick solution, you can use leftover salmon, or canned salmon (well-drained prior). If the salmon is pre-cooked, you'll have to watch the patties and cook them for a little less. Salmon alternatives: any white fish fillets is what I'd normally go for, such as haddock or tilapia. But for best results always use raw salmon.
Breadcrumbs - breadcrumbs together with mayo, act as a binder and no eggs or potatoes are needed here! For extra crunch try regular Panko breadcrumbs (gluten-free or regular, both will work amazing), or your favorite seasoned crumbs (try these gluten-free Italian breadcrumbs).
Mayonnaise - gives the salmon an extra tender texture and binds the patties.
Dijon mustard - optional but I'd still recommend adding 1 teaspoon, if you like the flavor, increase to 2 or more spoonfuls. Do not use regular American mustard as the flavor is completely different.
Lemon or lime juice - lemon usually goes well with any seafood, however, I find that using both lime and lemon juice combined makes it even better.
Seasoning - a generous amount of salt (especially seasoned salts like Celery Salt) and pepper is essential. I also added cayenne and paprika just for that little extra flavor. You can use red chili flakes, chili powder, or stick with the hot sauce. Just a pinch or drizzle is all you need. If making these for kids add less or omit the spicy seasoning.
Burger buns - brioche buns, bagels. We used store-bought gluten-free buns, toasted lightly on the grill or skillet. If you have more time, make these delicious GF fluffy buns at home from scratch.

📋 JULIA'S TIP Salmon - Depending on your location, whether you have local fish markets or not, I recommend going for frozen wild salmon. Frozen food technology has come a long way. The fish is often processed and frozen right away after being caught in the sea. Many supermarkets display on their counters frozen fish that has been thawed hours earlier.

Instructions

Cut salmon into smaller chunks and put it into a container of a food processor. Turn it on and let it run until the mixture becomes pasty, stopping to scrape down the sides if needed.

Once done, add mayonnaise, 4 tablespoons of breadcrumbs, salt, pepper, lemon juice, mustard, cayenne, and onion to the food processor.

(If using parsley, add it in now).

Pulse a few times until all the ingredients are combined.

Add the remaining breadcrumbs to a medium bowl. Divide ground salmon mixture into 6 equal parts or 4 large and gently form into balls.

To make it easier (they can be slightly sticky but still should shape nicely!) have a small bowl with warm water next to you to dip your fingers in it.

Once the balls formed, dip each patty into breadcrumbs and flatten slightly.

Warm-up ⅓ cup oil over medium-high heat in a large skillet and once hot fry patties on both sides until crisp and golden brown (about 2-3 minutes per side).

You'll need to do this in batches.

Transfer the patties to a plate lined with paper towels to drain the excess oil.

Squeeze fresh lemon juice on each patty before serving (optional).

Assemble the burgers with your favorite lettuce and vegetables, add mayonnaise and a drizzle of hot sauce on both the bottom and top buns, and serve while warm.

Related: Stovetop Burgers

How To Tell When Fried Salmon Burgers Are Done?

The best way is to use a kitchen thermometer, once it registers 145 degrees Fahrenheit they are done.

The key to juicy salmon burgers is not to overcook them. The salmon patties should become golden brown on the outside with a pink center inside.

What’s The Best Way To Cook A Salmon Burger?

If yoU are making salmon patties, the best way is to cook them on the stove in a skillet. It is quick and easy, if you work fast, it will be only 5-10 minutes.

If you make salmon fillet burgers without additional ingredients, then the best option is to bake them in oven or air fryer.

🥗Make It Healthier

Swap the burger buns for large leafy lettuce wraps or serve the salmon patties with rice, quinoa, or a fresh and simple salad.

Use half less breadcrumbs or leave them out completely - crumbs create texture, help to bind things together and create a delicious crispy exterior.

Salmon - I like to go for frozen salmon from a known reputable brand or buy fresh fish (it can also be any white fish fillet) from the local fish market.

Like in my skillet salmon patties, you can increase your veggie intake by adding fresh veggies to the mix: bell peppers, peas, corn, grated carrot, and cooked mushrooms.

Use good quality oil when cooking and make sure to drain the excess oil with paper towels.

Substitute mayonnaise for thicker yogurt such as greek or use 1 egg. I only use good quality mayo, with very few ingredients and no fillers. Did you know it takes just 10 minutes to make homemade mayo from scratch?

Variations

What enhances the flavor of salmon?

When it comes to salmon, you don’t need much and can get away with simple seasoning and herbs.

Some mix-ins and seasoning we recommend:

Spices: ground chipotle, chili powder, cayenne, old bay seasoning, dried or fresh herbs, seasoned salt (I like to use my celery salt seasoning).
Mix-ins for salmon patties: mayonnaise, dijon mustard, hot sauce, lemon juice.
Condiments and toppings for burgers: sauerkraut, caramelized onions, chutney, pickled onions, radishes, capers, pickles, cucumber, carrot, micro greens, tomato, arugula, spinach, kale, avocado, fried egg.
Sauces to serve with: garlic aioli, barbecue sauce, spinach dip, jalapeno avocado crema, lemon dill sauce, herb dressing. Read more in Serving Suggestions.
Cheese: a good melty cheese option to serve with burger buns: cheddar, Havarti, or Gouda cheese

Want to try something different? With a few adjustments, you can enhance these salmon burgers with Asian flavors.

To make Asian Salmon Burgers replace a couple of ingredients:

Instead of lemon juice: lime or lemon zest, lime juice, or orange zest (to taste)
Instead of garlic and onion powder: freshly minced garlic, grated fresh ginger (1 teaspoon),
Instead of brown onion: thinly sliced green onions (2-3 tablespoons),
Instead of parsley: freshly chopped cilantro
Leave the dijon out. For binding agent, you can leave the mayo in or replace it with a raw egg.
Add mushrooms like In my Chickpea Burgers.

Recommended Equipment

Food Processor
Large Nonstick Skillet
Parchment Paper for storing
Mixing Bowls
Measuring Cup and Spoons

Tips

Don't overcook the burgers. The key to juicy salmon burgers is simple, watch them closely and don't let them dry out! If you make 6 burger patties out of this recipe, they should take about 2-3 minutes per side. For thicker ones about 3-5 minutes.
For the best texture, make salmon in a food processor. As an alternative, you can dice the raw salmon fillets into very small cubes, but the texture of the patties will change.
These salmon burger patties can be made without a food processor, a good sharp knife will be handy. Chop the fresh fish into small cubes.
I recommend using fresh or frozen salmon here. I don't like to recook fish twice and avoid using canned or cooked salmon. I do understand that it is convenient, but try to use fresh/frozen whenever possible. It affects the flavor too.
The salmon mixture should be not dry and quite moist before you shape them into patties.
Don't make the burgers too big, thick, or flat. Thicker patties will take longer to cook and may have a raw center. And if too thin, they will turn dry.
If you find that it is too difficult to work with the salmon patties, chill them in the fridge for 30 minutes before cooking or shaping them.

📋 JULIA'S TIP If using frozen salmon, I like to thaw it in a zip lock bag in a bowl with cold water. It should defrost rather quickly, but do change the cold water out every 20 minutes. Do not use warm water (just like with any raw fish or meat produce) as this will make allow the bacteria to grow rapidly.

Serving Suggestions

We love to enjoy our crispy salmon fish cakes in a burger bun with our favorite toppings. We like to keep it simple: microgreens, kale, lettuce, or Mexican coleslaw, tomato, and cucumber.

Salmon burger serving ideas

For a healthier low-calorie choice: serve these patties between lettuce wraps or with quinoa or cauliflower rice.
Over a salad: coleslaw, Mediterranean salad, chickpea salad, pasta salad, spinach strawberry salad, arugula salad, Kale or pesto potato salad.
With potatoes: French fries, potato slices, potato wedges, potato skins, smashed potatoes, baked potato, sweet potato fries or mashed potatoes.
With veggies: You can never go wrong with sauteed, steamed, roasted, or fried vegetables. Try my glazed Carrots, beets, roasted pumpkin, and asparagus recipes.

Favorite Toppings

Crispy onions
Green salad
Coleslaw
Cheese
Onion, Tomato, Cucumber
Pickled onion and radishes
Grilled pineapples
Green or other sprouts

Sauces

Honey mustard
Ranch dressing
Aioli - you can make my chipotle garlic aioli that I used for my Brussels Sprouts recipe
Cold Spinach dip
Avocado crema
Burger Sauce
Horseradish sauce
Buffalo sauce - homemade, tangy, spicy and delicious
Lemon Dill sauce
Tartar sauce
Garlic Herb sauce
Pesto
Pickled jalapenos, onions

📋 JULIA'S TIP For an easy side dish, try my recipe for Air Fryer Fingerling Potatoes or Slices. You can keep the potatoes warm in the air fryer, and they cook quite fast!

Freezing And Storing Instructions

These salmon patties freeze beautifully. Make a bunch of patties, cook only how much you need, and freeze the rest.

To Store. Wrap each patty with plastic wrap or spread it out on a baking sheet/larger food container and divide each patty with a cut-out circle sheet of parchment paper. It will prevent patties from sticking to each other. For a fresher taste, store the patties uncooked for 3-4 days in the fridge.
To Freeze. Freeze the patties first on a baking sheet and once they are frozen on the outside, transfer them into a zip lock bag and freeze for up to 3-4 months.

Common Recipe Questions

How do you keep salmon patties from falling apart?

For best results I recommend using fresh or frozen thawed salmon, mixing it with the rest ingredients in a food processor. You'll end up with a smooth ground salmon which is already easy to work with and adding breadcrumbs and mayonnaise will allow you to shape perfectly round salmon patties.

Why are my salmon patties dry?

You may have added too much of crumbs or not enough eggs if using. Milk, lemon juice, or mayonnaise will help to moisten the dry mixture. However, if you have already cooked your salmon patties and they look and taste dry it is for the above reasons or you simply have overcooked them.

How do you bind patties without eggs?

We bind our salmon patties with bread crumbs, mayonnaise, and sour cream. The key here is to use the correct amounts and not go overboard, especially with wet ingredients as they add too much moisture to the patty, which will make it fall apart.

Can you freeze salmon patties after they are cooked?

And the best thing about salmon fish cakes is that they freeze beautifully. Make a bunch of patties, cook only how much you need and freeze the rest. Wrap each patty with plastic wrap or spread it out on a baking sheet or larger container and divide each patty from another with a smaller cut-out to each individual patty size sheet of parchment paper. It will prevent patties from sticking to each other. You can also flash freeze the patties and then transfer them into ziploc bag. They should be good for up to 3-4 months.

Do you put cheese on salmon burgers?

Sure, try popular melty cheese options such as Havarti cheddar, mozzarella, or Gouda.

Favorite Salmon Recipes

For all burger recipes, hop on to our Sandwich and Wraps collection.

Recipe

Best Salmon Burger Recipe With Fresh Salmon

Best Salmon Burger Recipe - A juicy salmon patty made with fresh salmon, and seasonings, and topped with a blend of fresh greens, red onion, tomato and a generous dollop of homemade spicy mayonnaise. We like to serve these burgers inside a soft toasted bun or for a healthy dinner option over rice, mashed potatoes or cauliflower rice. Simple ingredients, yet so much flavor!

Course Main Course

Cuisine American

Keyword salmon burger recipe, salmon patties with fresh salmon, salmon sandwich

Prep Time 15

Cook Time 20

Total Time 35

Servings patties

Calories 466kcal

Author Julia | The Yummy Bowl

Ingredients

1 pound salmon fillet skin and bones removed
1 cup breadcrumbs or panko divided, gluten free
1 medium brown onion diced
⅓ cup oil extra virgin olive oil
2 tablespoon mayonnaise
2 teaspoon fresh lemon juice
1 teaspoon dijon mustard
1 teaspoon ground paprika
1 pinch cayenne
2 teaspoon parsley or cilantro chopped
salt to taste
black pepper to taste

For Serving (customzie with your favorite burger toppings)

1 tablespoon mayonnaise for each burger
2 teaspoon hot sauce such as Sriracha a for each burger
6 Burger Buns gluten free if desired
2 cups Lettuce a choice of micro greens, kale, spinach
1 large red onion
2 medium Roma tomatoes

Instructions

Cut salmon into smaller chunks and put it into a container of a food processor. Turn it on and let it run until the mixture becomes pasty, stopping to scrape down the sides if needed.
Once done, add mayonnaise, 4 tablespoons of breadcrumbs, salt, pepper, lemon juice, mustard, cayenne, onion to the food processor. (If using parsley, add it in there now). Pulse a few times until all the ingredients are combined.
Add the remaining breadcrumbs to a medium bowl. Divide ground salmon mixture into 6 equal parts or 4 large and gently form into balls. To make it easier (they can be slightly sticky but should shape nicely) have a small bowl with warm water next to you to dip your fingers in it. Once the balls formed, dip each patty into breadcrumbs and flatten slightly.
Warm-up ⅓ cup oil over medium-high heat in a large skillet and once hot fry patties on both sides until crisp and golden brown (about 2-3 minutes per side). You may need to do it in batches. Transfer the patties to a plate lined with paper towels to drain the excess oil.
Squeeze fresh lemon juice on each patty before serving (optional).
Assemble the burgers with favorite lettuce and vegetables, add mayonnaise and a drizzle of hot sauce on both bottom and top buns, serve while warm.

Video

Notes

Nutrition is calculated without the buns and toppings.
Salmon - fresh or frozen. For a quick solution, you can use leftover salmon, or canned salmon (well-drained prior). If the salmon is pre-cooked, you'll have to watch the patties and cook them for a little less. Salmon alternatives: any white fish fillets is what I'd normally go for, such as haddock or tilapia. But for best results always use fresh raw salmon.
These salmon burger patties can be made without a food processor, a good sharp knife will be handy. Chop the fresh fish into small cubes.
To Store. Wrap each patty with plastic wrap or spread it out on a baking sheet/larger food container and divide each patty with a cut-out circle sheet of parchment paper. It will prevent patties from sticking to each other. For a fresher taste, store the patties uncooked for 3-4 days in the fridge.
These salmon patties freeze beautifully. Make a bunch of patties, cook only how much you need, and freeze the rest.

Nutrition

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

The post Best Salmon Burger Recipe With Fresh Salmon (No Eggs, No Potato) appeared first on The Yummy Bowl.

Healthy Zucchini Fritters

Julia | The Yummy Bowl — Sat, 02 Jul 2022 22:10:46 +0000

These healthy zucchini fritters are soft on the inside with a delicious crispy exterior, loaded with grated zucchini as the perfect way to sneak in a good dose of greens that even picky eaters will love! These fritters are Gluten free!

Serve these easy zucchini fritters as a tasty appetizer or side dish with a dollop of sour cream/yogurt and a sprinkle of fresh herbs.

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We love all kinds of fritters and patties for a quick weeknight dinner. From our Salmon Patties, Chicken Zucchini Fritters to our Vegetarian Patties.

Ingredients

My few comments on the ingredients + don't forget to read the Tips section!

The full recipe and ingredients can be found in the recipe card below this post.

Healthy Zucchini - You’ll need two zucchinis to make these fritters. Once grated, this should make about 4 cups. There are various kinds of zucchini that you can choose from depending on where you’re located in the world or what’s available. Feel free to use what you are familiar with. I've used medium zucchini in this recipe which came out about 4 cups.
Flour - Use gluten-free or all-purpose flour blend. Plant-based flour such as almond flour, coconut flour, or chickpea flour, will also work.
Eggs - The eggs help to bind the ingredients so that the fritters hold shape while cooking and eating.
Oil - Use a brand of olive oil of the highest quality to pan-fry these zucchini fritters. If you don't have olive oil, you can also use vegetable oil or avocado oil. There are some easy key factors to look into when purchasing olive oil.
Parsley - Fresh or dried parsley will do. You can also use dill or chopped green onion or fresh cilantro.
Vegeta - This is my favorite all-purpose seasoning. You could easily make your own seasoning blend by mixing 2 tablespoons of paprika, 2 teaspoons of onion powder, 2 teaspoons of garlic powder, 2 teaspoons of black pepper, 2 tablespoons of salt, 1 ½ teaspoons of dried basil, 1 ½ teaspoons of dried parsley, and 1 ½ teaspoons of dried oregano. This amount will last for multiple recipes. Here we use only about 1 teaspoon of Vegeta.
Seasonings - vegeta already contains salt but these fritters should have enough seasoning overall and you may need to add more salt separately.

Instructions

Grate zucchini into a fine mesh strainer (unpeeled) over a large bowl, season with salt and let stand for 15-30 minutes.

Squeeze out as much water as you can (I like to wrap grated zucchini into thin linen cloth, cheese cloth, or kitchen towel and squeeze out the excess liquid).

Transfer the zucchini into a bowl and add all the rest ingredients. Roll 8 balls, (about 1 ½ heaping tablespoon size of mixture per ball).

Heat cooking oil in a large skillet over medium heat and place each ball flattening it slightly on the pan. Cook for 4-5 minutes per side until golden brown and crispy exterior.

Transfer the healthy zucchini fritters to a plate lined with kitchen paper to remove the excess oil. Serve warm with a dollop of sour cream or yogurt.

Tips

Before serving the crispy zucchini fritters, place them in a single layer on paper towels so that any excess grease from the frying gets absorbed.
For uniform-sized fritter balls, use an ice cream scoop when measuring the zucchini mixture. The scoops that have squeeze levers work the best for easy removal of the fritter batter.
If you are concerned that the fritter patties will fall apart when frying, place the rolled balls in the freezer first for about 20 minutes which should help them to keep their shape.
Leftover zucchini fritters that have been frozen can be reheated in a skillet, toaster oven, or in an air fryer but you’ll need to keep a close watch as it’s easy to overcook them.
Cheesy fritters! A delicious add-in that you may like to consider is freshly grated cheddar cheese or Parmesan cheese (about 1 cup).
I like to leave the zucchini unpeeled but it is only if I have the best, new, and freshest zucchini available. Younger zucchini's skin is great in flavor and not bitter and tough like some bigger and older zucchinis. But this is rather a rare occurrence.

Serving Suggestions

What do you top Zucchini Fritters with?

I like to top my fritters very simply- with sour cream, green onions, and a little red salsa or a drizzle of hot sauce such as Frank's Red Hot Sauce or a tiny bit of Tabasco.

Don't forget to add lemon wedges to the serving! Freshly squeezed lemon juice on top of these fritters make one delicious combination.

If you want a more wholesome and bigger meal, serve these fritters as a part of various side dishes or together with main courses such as Chicken Soup and Healing Carrot Ginger Turmeric Soup (Vegan).

How Can I Prevent Soggy Zucchini Patties?

Soggy fritters are anything but enjoyable to eat. Here are some ways that you can prevent soggy zucchini fritters:

Shred the zucchini into smaller pieces. Larger grated pieces of zucchini will naturally hold extra water which can contribute to soggy fritters. Shred the zucchini as you would potato when making hash browns.
Once shredded, sprinkling the zucchini with salt will help to draw out excess moisture in the veggies. It’s important to let the freshly shredded zucchini sit in a fine sieve over a bowl for about 10-15 minutes so that the salt has enough of an effect and the liquid collects in the bowl below.
Wrap the shredded zucchini in a fine cheesecloth and physically press or squeeze any excess water out.
Make sure that you fry both sides of the fritters so that each side crisps up and turns a golden brown.
When reheating stored fritters, avoid the microwave which will turn the fritters soggy. Rather, reheat in a skillet, toaster oven, or air fryer.

Freezing And Storing Instructions

Store. Once the fritters are cooked, let them cool completely and store in a food airtight container for 3-4 days. If you have any leftover zucchini, store it properly in the fridge.
Reheat in the oven (best results), air fryer at 400 F for 5 minutes, microwave, or in a nonstick skillet with very little oil.
Make ahead. Zucchini fritter batter is very easy to make ahead. Zucchinis can be grated 1-2 days in advance and stored in the fridge.
The zucchini corn fritters batter mixed with all the ingredients will chill beautifully in the fridge for 2-3 days and will be ready for cooking. The chilled batter makes slightly crispier fritters!
Freeze. Transfer cooked fritters to a glass container with a lid (add layers of parchment paper in between the fritters) and pop them into the freezer.
They'll be good for up to 2 months.

FAQs

Are these crispy fritters low carb?

Absolutely! Apart from this zucchini fritters recipe being low calorie, it's also low in carbs and can easily be enjoyed as a keto snack or side dish, especially if you used gluten-free flour.

Can I cook these zucchini fritters in an air fryer?

Yes, you can. Preheat the air fryer at 350F and then place the zucchini fritters for 5 minutes, making sure that each fritter has space. Flip the zucchini pancakes over and cook for an additional 5-10 minutes or until they are crispy and golden brown.
The air fryer does a great job of achieving a crispy crust on these fritters thanks to the hot air circulated.

Should I peel the zucchini or leave the skin on?

This really depends on personal preference. Leaving the skin on adds fiber and nutrients to these fritters and also provides an interesting contrast in color. Choose organic produce whenever possible and if not available hold the veggies in room temperature water with apple cider vinegar for 10 minutes, and rinse thoroughly. You can definitely peel your zucchini before grating them if you don’t enjoy the skin.

Easy Zucchini Recipes

Easy Appetizer Recipes

ALL APPETIZERS.

For more easy gluten-free side dish recipes check out my Side Dish recipe index here.

Recipe

Healthy Zucchini Fritters

Course Appetizer

Cuisine American

Keyword healthy zucchini fritters

Prep Time 10

Cook Time 30

Total Time 40

Servings fritters

Author Julia | The Yummy Bowl

Ingredients

2 zucchinis grated makes about 4 cups
1 teaspoon salt
¼ teaspoon black pepper
¼ cup gluten free all purpose flour blend
1 medium garlic clove minced
2 large eggs
Oil for cooking
4 tablespoon parsley
1 teaspoon vegeta all purpose seasoning

Instructions

Grate zucchini into a fine mesh strainer (unpeeled) over a large bowl, season with salt and let stand for 15-30 minutes. Squeeze out as much water as you can (I like to wrap grated zucchini into a thin linen cloth, cheese cloth, or kitchen towel and squeeze out the excess liquid).
Transfer the zucchini into a bowl and add all the rest ingredients. Roll 8 balls, (about 1 ½ heaping tablespoon size of mixture per ball).
Heat cooking oil in a large skillet over medium heat and place each ball flattening it slightly on the pan. Cook for 4-5 minutes per side until golden brown and crispy exterior.
Transfer to a plate lined with kitchen paper to remove the excess oil. Serve warm with a dollop of sour cream or yogurt.

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

The post Healthy Zucchini Fritters appeared first on The Yummy Bowl.

Asian Lettuce Wraps With Shrimp And Peanut Sauce

Julia | The Yummy Bowl — Mon, 03 Oct 2022 20:47:22 +0000

Serve your shrimp lettuce wraps as a main dish for lunch time or dinner with a side of rice noodles.

We have a great collection of tasty sandwiches, low carb wraps, quesadillas and many more. You can find it here.

We like all sorts of sandwiches and wraps for a quick weeknight dinner fix or more often, on lazy weekends. From our Chicken Taquitos, Buffalo Chicken Wraps to Crispy Chicken Wrap recipe.

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Ingredients

My few comments on the ingredients + don't forget to read the Tips section!

The full recipe and ingredients can be found in the recipe card below this post.

Shrimp - You’ll need 1 pound of large or extra large shrimp (deveined) for this recipe, fresh or frozen and thawed. I’ve kept the tails on while cooking the shrimp and only remove them just before assembling the shrimp lettuce wraps. If you don't enjoy seafood, use ground beef, ground pork, ground turkey, or ground chicken for Asian chicken lettuce wraps.

Shrimp marinade - This marinade is a mixture of minced garlic, lime juice, olive oil, salt, and black pepper. Other ingredient options for this marinade could include cajun, smoked paprika, cumin, and melted butter. You can also try something different by making pan seared Cajun Shrimp.

Peanut sauce - The creamy shrimp peanut sauce is a mixture of creamy peanut butter, honey, and hot sauce such as sriracha, lime juice, cold water, and oil. It’s important to get the right mixture of water and oil for this sauce. Too much water or oil can cause the sauce to separate, although this can be remedied by adding more peanut butter. Add an extra kick of heat to the sauce by including some red pepper flakes or chili garlic sauce.

Lettuce - Choose a sturdy type of lettuce such as Butter lettuce, Iceberg lettuce, Boston lettuce, Bibb lettuce, or Romaine lettuce for the lettuce cups.

Salad ingredients - A combination of carrot, diced red onion, cabbage slaw, and red bell pepper, have been combined for a crunchy addition to the wrap filling. Other fresh ingredients could include bean sprouts and shiitake mushrooms.

For serving - Top your Asian shrimp lettuce wraps with sesame seeds and chopped roasted peanuts. And if you have time to make, my Easy Pickled Daikon Radish Recipe. Serve with freshly cut lime wedges. You could also top these wraps with water chestnuts and green onions.

Instructions

Rinse and pat dry the shrimp. I used tails on and removed them after cooking.

Combine all the marinade ingredients in a large bowl. Toss the shrimp until coated. Cover with plastic wrap and let marinate for 30 minutes in the fridge.

Make my homemade Thai Peanut Sauce. For a thinner sauce, add more water.

For better flavor, place the peanut sauce in the fridge for 15-30 minutes for the flavors to blend.

Or make it ahead of time (will keep in the fridge in an airtight container for up to 5 days).

Heat a large pan or large skillet over medium-high heat with regular oil or sesame oil.

Cook shrimp for 1-2 min per side until it turns opaque. For very large shrimp, 2-3 min per side.

Assemble the lettuce wraps with cabbage or coleslaw (try this Mexican Slaw), bell peppers, carrots, onions, cilantro, 3-4 shrimp per lettuce leaf wrap, and drizzle peanut sauce on top.

Enjoy Asian lettuce wraps with shrimp as fresh as they come!

Tips

My homemade Thai Peanut Sauce.

Feel free to use any sturdy kind of lettuce that will hold up under the weight of the filling. Mini Romaine lettuce is great for smaller wraps, but you could even use something like Butter lettuce, Boston Bib, or Iceberg lettuce for slightly larger lettuce leaves.

Tossing the cooked shrimp in additional hot sauce after it has pan-fried is a great way to add extra flavor and more sauce to these lettuce wraps. You can use any brand of hot sauce in the sauce mixture. Something like Frank’s or Valentina is a good option.

This recipe makes 10 shrimp lettuce wraps. You could easily double this recipe if feeding a larger crowd.

Make sure that you wash the lettuce well to eliminate any possible grit remaining, and pat very gently with a paper towel. You can prepare your lettuce leaves just before assembling the wraps, so they are as fresh and crispy as possible.

Shrimp cooks very fast, so be careful not to overcook them. When they turn pink, then they are ready to be taken off the heat.

While you can make the creamy peanut butter sauce just before assembling these lettuce wraps, I prefer allowing the sauce to sit in the fridge for about 30 minutes which helps the flavors to blend and intensify.

Fresh or frozen raw shrimp can be used in this recipe. If you use frozen, make sure to first thaw the shrimp for about 20 minutes in cold water before cooking. This will help prevent any undercooked shrimp.

30 minutes of marinating is enough to create great flavor. Extended marinating time can cause the shrimp meat to break down and become mushy due to the acidity of the marinade, so I don't recommend marinating for more than a couple of hours.

Serving Suggestions

What to serve with Asian lettuce wraps for dinner?

I love a good hearty Asian main course to start with!

I serve these shrimp lettuce wraps with boiled or fried veggies, white or brown rice, wonton or miso soup, spring rolls, egg rolls, Asian Napa Cabbage Salad,Orient and more same-themed appetizers.

As these wraps contain some protein and veggies, ideally for a wholesome meal you’d need to add grains and possibly another side of steamed or stir-fried veggies.

Think rice, rice noodles, quinoa, seeds, nuts. These can all go into the same wrap for an incredibly juicy bite.

Freezing And Storing Instructions

Lettuce wraps that have been assembled should be consumed right away. These will not keep and hold their shape after a while, at room temperature, or in the fridge for a long time.

The sauce will moisten the lettuce and it will easily break.

However, if you keep the shrimp and the rest ingredients separately in the fridge, they should last for 2-3 days. Of course, it's best to cook the shrimp fresh!

No freezing.

FAQ

What is lettuce wrap sauce made of?

These easy lettuce wraps consist of pan-fried shrimp in a garlic marinade, salad-filling ingredients with a creamy peanut sauce. The ingredients are carefully assembled on cripsy fresh lettuce leaves and topped with roasted peanuts and sesame seeds with a side of lime wedges.

What kind of lettuce makes the best lettuce wraps?

The best type of lettuce for lettuce wraps is the sturdy variety that has deep enough leaves to comfortably hold a good amount of filling without wilting from warm ingredients.

Rather skip any lettuce varieties that are floppy, thin, or wilt easily.

What goes good with lettuce wraps?

These Asian shrimp lettuce wraps can be enjoyed with a side of garlic bread or low-carb stir-fried vegetables if you want a low-carb meal.

Easy Wraps Recipes

Asian Dinner Recipes

More delicious and incredibly easy Asian-style dinners we love making during lazy weekends.

I hope you'll enjoy these Asian lettuce wraps as much as we do. Please leave a rating on this recipe below and leave a comment, take a photo of your food and tag me on Instagram @theyummy_bowl. I love seeing your creations!

Thank you for reading,

Love,

Julia

Recipe

Asian Lettuce Wraps With Shrimp And Peanut Sauce

Asian lettuce wraps with succulent garlic shrimp, creamy peanut butter sauce, and crunchy salad ingredients, are low-carb, gluten-free, and mouth-watering! These healthy lettuce wraps make easy meals that the whole family will love. Serve your shrimp lettuce wraps as a main dish for lunch time or dinner with a side of rice noodles.

Course Main Course

Cuisine Asian

Keyword asian lettuce wraps, Asian shrimp lettuce wrap, shrimp lettuce wraps

Prep Time 20

Cook Time 6

Marinate Shrimp 30

Total Time 56

Servings wraps

Calories 50kcal

Author Julia | The Yummy Bowl

Ingredients

For Shrimp

1 pound large or extra large shrimp I used 31/40, frozen and thawed
1 heaping tablespoon garlic clove minced
1 tablespoon lime juice
1 teaspoon olive oil
¼ teaspoon salt
1 pinch black pepper

For Serving

1 large head of butter lettuce boston bib or large romaine lettuce
1-2 cups cabbage slaw
1-2 cups carrot matchsticks
1 bell pepper red cut into thin slices
½ cup red onion diced fine
lime wedges for serving
sesame seeds (optional) or chopped roasted peanuts
Thai Peanut sauce

Instructions

Rinse and pat dry the shrimp. I used tails on and removed them after cooking.
Combine all the marinade ingredients in a large bowl. Toss the shrimp until coated. Cover with plastic wrap and let marinate for 30 minutes in the fridge.
Make my homemade Thai Peanut Sauce. For a thinner sauce, add more water. For better flavor, place the peanut sauce in the fridge for 15-30 minutes for the flavors to blend. Or make it ahead of time (will keep in the fridge in an airtight container for up to 5 days).
Heat a large pan or large skillet over medium-high heat with regular oil or sesame oil. Cook shrimp for 1-2 min per side until it turns opaque. For very large shrimp, 2-3 min per side.
Assemble the lettuce wraps with cabbage or coleslaw, bell peppers, carrots, onions, cilantro, 3-4 shrimp per lettuce leaf wrap, and drizzle peanut sauce on top.

Nutrition

Note: Nutrition information is estimated and varies based on products used.

Full Nutrition Disclaimer can be found here.

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