[2017] Vegan Air Fryer Cookbook
Page 4
Cooking time: 12 minutes
Servings: 2
Ingredients:
Cooking spray
3 shallots, chopped
2 garlic cloves, minced
½ teaspoon sweet paprika
½ teaspoon smoked paprika
½ teaspoon cinnamon powder
Salt and black pepper to the taste
2 tomatoes, chopped
2 cup chickpeas, cooked
1 tablespoon parsley, chopped
Directions:
Spray your air fryer with cooking spray and preheat it to 365 degrees F.
Add shallots, garlic, sweet and smoked paprika, cinnamon, salt, pepper, tomatoes, parsley and chickpeas, toss, cover and cook for 12 minutes.
Divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 4, fiber 6, carbs 12, protein 5
Pumpkin Breakfast Muffins
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 and ½ cups rolled oats
½ cup pumpkin, peeled and cubed
¼ cup maple syrup
1 teaspoon cinnamon powder
¼ teaspoon nutmeg, ground
¼ teaspoon ginger powder
1/3 cup cranberries
Directions:
In your blender, mix oats with pumpkin, maple syrup, cinnamon, ginger and nutmeg and pulse well.
Fold cranberries into the mix, spoon the whole mix into muffin cups, place them in your air fryer’s basket, cover and cook at 360 degrees F for 10 minutes.
Serve them for breakfast.
Enjoy!
Nutrition: calories 192, fat 4, fiber 5, carbs 14, protein 2
Delicious Porridge
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 4
Ingredients:
3 cups brown rice, cooked
1 and ¾ cups almond milk
2 tablespoons coconut sugar
2 tablespoons flaxseed meal
2 tablespoons raisins
¼ teaspoon cinnamon powder
¼ teaspoon vanilla extract
Directions:
In your air fryer, mix rice, milk, sugar, flax meal, raisins, cinnamon and vanilla, stir, cover and cook at 360 degrees F for 16 minutes.
Stir porridge again, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 221, fat 4, fiber 6, carbs 11, protein 4
Strawberry Quinoa
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
¾ cup water
1 cup strawberries, halved
¼ cup cashews
1 stevia packet
1 cup quinoa
Directions:
In your air fryer’s pan, mix water with cashews, quinoa and stevia, stir, cover and cook at 400 degrees F for 10 minutes.
Add strawberries, stir, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 177, fat 2, fiber 5, carbs 10, protein 4
Breakfast Broccoli And Tofu Bowls
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 block firm tofu, pressed and cubed
1 teaspoon rice vinegar
2 tablespoons coconut aminos
1 tablespoon olive oil
1 cup quinoa, cooked
4 cups broccoli florets
2 tablespoons vegan avocado pesto
Directions:
In a bowl, mix tofu cubes with vinegar, coconut aminos, oil and broccoli, toss and leave aside for 10 minutes.
Transfer tofu to your air fryer’s basket and cook at 400 degrees F for 10 minutes.
Add broccoli, cover fryer again and cook for 5 minutes more.
Divide quinoa into bowls, add tofu and broccoli, top with avocado pesto and serve for breakfast.
Enjoy!
Nutrition: calories 188, fat 3, fiber 5, carbs 8, protein 2
Cool Tofu Breakfast Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
3 ounces firm tofu, pressed and crumbled
1 cup kale, torn
½ cup broccoli florets
½ cup mushrooms, halved
¼ cup cherry tomatoes, halved
½ cup carrot, grated
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon yellow curry powder
¼ teaspoon sweet paprika
Salt and black pepper to the taste
Cooking spray
¼ cup micro greens
Directions:
Heat up your air fryer at 380 degrees F, grease its pan with cooking spray, add tofu, kale, broccoli, mushrooms, tomatoes, carrot, garlic powder, onion powder, curry powder, paprika, salt and pepper, toss, cover and cook for 10 minutes.
Divide between plates, add micro greens, toss and serve.
Enjoy!
Nutrition: calories 199, fat 2, fiber 5, carbs 12, protein 3
Cinnamon Oatmeal
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
3 cups water
1 cup steel cut oats
1 apple, cored and chopped
1 tablespoon cinnamon powder
Directions:
In your air fryer, mix water with oats, cinnamon and apple, stir, cover and cook at 365 degrees F for 15 minutes.
Stir again, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 200, fat 1, fiber 7, carbs 12, protein 10
Coconut Rice
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 cup Arborio rice
2 cups almond milk
1 cup coconut milk
1/3 cup agave nectar
2 teaspoons vanilla extract
¼ cup coconut flakes, toasted
Directions:
In your air fryer, mix rice with almond milk, coconut milk, agave nectar, vanilla extract and coconut flakes, cover and cook at 360 degrees F for 15 minutes.
Divide into bowls and serve warm.
Enjoy!
Nutrition: calories 192, fat 1, fiber 1, carbs 20, protein 4
Vegan Air Fryer Main Dish Recipes
Easy Flavored Potatoes Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 2
Ingredients:
4 potatoes, thinly sliced
2 tablespoons olive oil
1 fennel bulb, thinly sliced
1 tablespoon dill, chopped
8 cherry tomatoes, halved
Salt and black pepper to the taste
Directions:
Preheat your air fryer to 365 degrees F and add the oil.
Add potato slices, fennel, dill, tomatoes, salt and pepper, toss, cover and cook for 25 minutes.
Divide potato mix between plates and serve.
Enjoy!
Nutrition: calories 240, fat 3, fiber 2, carbs 5, protein 12
Eggplant Sandwich
Preparation time: 30 minutes
Cooking time: 30 minutes
Servings: 2
Ingredients:
1 eggplant, sliced
2 teaspoons parsley, dried
Salt and black pepper to the taste
½ cup vegan breadcrumbs
½ teaspoon Italian seasoning
½ teaspoon garlic powder
½ teaspoon onion powder
2 tablespoons almond milk
4 vegan bread slices
½ cup avocado mayo
¾ cup tomato sauce
A handful basil, chopped
Directions:
Season eggplant slices with salt and pepper, leave aside for 30 minutes and then pat dry them well.
In a bowl, mix parsley with breadcrumbs, Italian seasoning, onion and garlic powder, salt and black pepper and stir.
In another bowl, mix milk with vegan mayo and also stir well.
Brush eggplant slices with mayo mix, dip them in breadcrumbs mix, place them on a lined baking sheet, spray with cooking oil, introduce baking sheet in your air fryer’s basket and cook them at 400 degrees F for 15 minutes, flipping them halfway.
Brush each bread slice with olive oil and arrange 2 of them on a working surface.
Add baked eggplant slices, spread tomato sauce and basil and top with the other bread slices, greased side down.
Divide between plates and serve.
Enjoy!
Nutrition: calories 324, fat 16, fiber 4, carbs 19, protein 12
Veggie Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
1 green bell pepper, cut into medium chunks
1 orange bell pepper, cut into medium chunks
1 zucchini, sliced
1 red bell pepper, cut into medium chunks
Salt and black pepper to the taste
1 yellow squash, chopped
1 red onion, roughly chopped
4 ounces brown mushrooms, halved
1 teaspoon Italian seasoning
1 cups cherry tomatoes, halved
½ cup kalamata olives, halved
3 tablespoons balsamic vinegar
2 tablespoons basil, chopped
¼ cup olive oil
Directions:
In a bowl, mix all bell peppers with squash, zucchini, mushrooms, onion, half of the olive oil, salt, pepper and Italian seasoning, toss to coat, transfer to the air fryer, cook at 380 degrees F for 15 minutes and shake them halfway.
In a bowl, mix the veggies with the olives, tomatoes, salt, pepper, vinegar and the rest of the oil, toss to coat and keep in the fridge until you serve.
Sprinkle basil on top, divide between plates and serve.
Enjoy!
Nutrition: calories 260, fat 8, fiber 4, carbs 14, protein 15
Chickpeas Burgers
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
12 ounces canned chickpeas, drained and mashed
2 teaspoons mustard
Salt and black pepper to the taste
3 tablespoons onion, chopped
4 teaspoons tomato sauce
8 dill pickle chips
Directions:
In a bowl, mix chickpeas with salt, pepper, tomato sauce, onion and mustard and stir well.
Divide this into 4 pieces, flatten them, top each with dill pickle chips, place burgers in your air fryer’s basket and cook at 370 degrees F and cook for 20 minutes, flipping them after 10 minutes.
Divide cheeseburgers on vegan buns and serve.
Enjoy!
Nutrition: calories 251, fat 5, fiber 7, carbs 12, protein 4
Potato Stew
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 carrots, chopped
6 potatoes, chopped
Salt and black pepper to the taste
1 quart veggie stock
½ teaspoon smoked paprika
A handful thyme, chopped
1 tablespoon parsley, chopped
Directions:
In your air fryer, mix carrots, potatoes, stock, salt, pepper, paprika, parsley and thyme, stir and cook at 375 degrees F for 25 minutes.
Divide into bowls and serve right away.
Enjoy!
Nutrition: calories 200, fat 5, fiber 1, carbs 20, protein 14
Greek Veggie Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
A handful cherry tomatoes, halved
Salt and black pepper to the taste
1 parsnip, roughly chopped
1 zucchini, roughly chopped
1 green bell pepper, cut into strips
1 carrot, sliced
2 tablespoons stevia
1 tablespoon parsley, chopped
2 teaspoons garlic, minced
6 tablespoons olive oil
1 teaspoon mustard
Directions:
In your air fryer, mix zucchini with bell pepper, parsnip, carrot, tomatoes, half of the oil, salt and pepper and cook at 360 degrees F for 15 minutes.
In a bowl, mix the rest of the oil with salt, pepper, stevia, mustard, parsley and garlic and whisk
Pour this over veggies, toss to coat, cook for 5 minutes more at 375 degrees F, divide between plates and serve.
Enjoy!
Nutrition: calories 234, fat 2, fiber 4, carbs 12, protein 7
Herbed Mushrooms
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 3
Ingredients:
10 oyster mushrooms, stems removed
1 tablespoon mixed oregano and basil dried
1 tablespoon cashew cheese, grated
A drizzle of olive oil
1 tablespoon dill, chopped
Salt and black pepper to the taste
Directions:
Season mushrooms with salt, pepper, mixed herbs, drizzle the oil over them, place them in your air fryer and cook at 360 degrees F for 6 minutes.
Add cashew cheese and dill, cook for 6 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 210, fat 7, fiber 1, carbs 12, protein 6
Corn With Tofu
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 cups corn
Salt and black pepper to the taste
1 tablespoon olive oil
Juice of 2 limes
2 teaspoon smoked paprika
½ cup soft tofu, crumbled
Directions:
In your air fryer, mix oil with corn, salt, pepper, lime juice and paprika, toss well, cover and cook at 400 degrees F for 15 minutes.
Divide between plates, sprinkle tofu crumbles all over and serve hot.
Enjoy!
Nutrition: calories 160, fat 2, fiber 2, carbs 12, protein 4
Garlicky Potatoes
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 3
Ingredients:
3 big potatoes, peeled and cut into wedges
Salt and black pepper to the taste
2 tablespoons olive oil
1 teaspoons sweet paprika
2 tablespoons garlic, minced
1 tablespoon parsley, chopped
Directions:
Put the potatoes in your air fryer’s basket, add salt, pepper, garlic, parsley, paprika and oil, toss to coat and cook at 392 degrees F for 40 minutes.
Divide them between plates and serve hot.
Enjoy!
Nutrition: calories 123, fat 1, fiber 2, carbs 21, protein 3
Tasty Veggie Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 red onions, cut into chunks
2 zucchinis, cut into medium chunks
3 tomatoes, cut into wedges
¼ cup black olives, pitted and cut into halves
¼ cup olive oil
Salt and black pepper to the taste
1 garlic clove, minced
1 tablespoon mus
tard
1 tablespoon lemon juice
½ cup parsley, chopped
Directions:
In your air fryer’s pan, mix onion with zucchini, olives, tomatoes, salt, pepper, oil, garlic, mustard and lemon juice, toss, cover and cook at 370 degrees F for 15 minutes.
Add parsley, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 210, fat 1, fiber 4, carbs 7, protein 11
French Mushroom Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 pounds mushrooms, halved
2 teaspoons herbs de Provence
½ teaspoon garlic powder
1 tablespoon olive oil