Vegetable Fritters

This preparation is similar to tempura, except that the batter-dipped vegetables are sautéed in a small amount of oil, rather than deep-fried. Though this is presented as an appetizer, it would also be a welcome vegetable side dish, especially for enticing picky eaters.

Serves: 4 to 6

  • 6 cups vegetables (choose from the options, below)
  • 2/3 cup whole wheat pastry flour or garbanzo flour
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • 1 teaspoon salt-free seasoning blend (such as Frontier or Mrs. Dash)
  • Olive or safflower oil, as needed
  • Sauce of your choice (try homemade or store-bought
    Teriyaki Marinade, Tangy Dijon Sauce, or Spinach or Arugula-Miso Pesto)

Prepare vegetables of your choice as described below.

Combine the flour in a mixing bowl with the salt. Add 3/4 water and whisk together until completely smooth. Stir in flaxseeds along with 2 tablespoons additional water.

Stir the vegetables into the batter until evenly coated.

Heat just enough oil to coat the bottom of a wide skillet. When hot, arrange the coated vegetable pieces in the skillet in a single layer (you may need to cook them in batches). Cook over medium-high heat, turning frequently until the pieces are golden brown and crisp.

Keep each batch warm in a covered container while preparing the next.

Vegetables for fritters:
Here are some vegetables suitable for fritters. Disappointingly, broccoli just doesn’t work well. The porous florets absorb too much batter, resulting in a fritter that’s soggy rather than crisp. for a nice side dish, choose a combination of two or three. Note that some will cook up more quickly than others — test occasionally with a fork; they should be just fork-tender when removed from the pan.

The following vegetables need to be first lightly steamed:

  • Cauliflower: Cut into bite-sized florets and steamed until just tender-crisp
  • Green beans: Trimmed and steamed just until tender-crisp
  • Sweet Potato: Peel and cut a long, narrow sweet potato into 1/4-inch rounds

The following vegetables can be raw when dipped in batter :

  • Zucchini and yellow summer squash: Cut into 1/4-inch-thick rounds
  • Carrots: Cut into 1/4-inch-thick slices on a long diagonal
  • Japanese eggplant: Cut into 1/2-inch-thick rounds
  • Regular eggplant: This can also be cut into 1/2-inch rounds, but if the eggplant is more round than long, you can cut each round into wedges
  • Whole small to medium mushrooms: Just stem and clean
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