by Shon Brooks
Directions:
Heat up a pan with the oil over medium heat, add herbs and heat them up for 2 minutes.
Add mushrooms and garlic powder, stir, introduce pan in your air fryer’s basket and cook at 360 degrees F for 25 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 152, fat 2, fiber 4, carbs 9, protein 7
Easy Broccoli Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 broccoli heads, florets separated
Juice of ½ lemon
1 tablespoon olive oil
2 teaspoons sweet paprika
Salt and black pepper to the taste
3 garlic cloves, minced
1 tablespoon sesame seeds
Directions:
In a bowl, mix broccoli with lemon juice, olive oil, paprika, salt, pepper and garlic, toss to coat, transfer to your air fryer’s basket, cook at 360 degrees G for 15 minutes, sprinkle sesame seeds, cook for 5 minutes more and divide between plates.
Serve right away.
Enjoy!
Nutrition: calories 156, fat 4, fiber 3, carbs 12, protein 5
Zucchini And Squash Salad
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
6 teaspoons olive oil
1 pound zucchinis, cut into half moons
½ pound carrots, cubed
1 yellow squash, cut into chunks
Salt and white pepper to the taste
1 tablespoon tarragon, chopped
2 tablespoons tomato paste
Directions:
In your air fryer’s pan, mix oil with zucchinis, carrots, squash, salt, pepper, tarragon and tomato paste, cover and cook at 400 degrees F for 25 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 170, fat 2, fiber 2, carbs 12, protein 5
Indian Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
3 cups cauliflower florets
Salt and black pepper to the taste
A drizzle of olive oil
½ cup veggie stock
¼ teaspoon turmeric powder
1 and ½ teaspoon red chili powder
1 tablespoon ginger paste
2 teaspoons lemon juice
2 tablespoons water
Directions:
In your air fryer’s pan, mix stock with cauliflower, oil, salt, pepper, turmeric, chili powder, ginger paste, lemon juice and water, stir, cover and cook at 400 degrees F for 10 minutes and at 360 degrees F for another 10 minutes.
Divide between bowls and serve.
Enjoy!
Nutrition: calories 150, fat 1, fiber 2, carbs 12, protein 3
“Baked” Potatoes
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 3
Ingredients:
3 big baking potatoes
1 teaspoon dill, chopped
1 tablespoon garlic, minced
Salt and black pepper to the taste
2 tablespoons olive oil
Directions:
Prick potatoes with a fork, season with salt and pepper to the taste, rub with the oil, garlic and dill, place them in your air fryer’s basket and cook at 392 degrees F for 40 minutes.
Divide them between plates and serve.
Enjoy!
Nutrition: calories 130, fat 2, fiber 3, carbs 23, protein 4
Squash Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
2 carrots, chopped
1 yellow onion, chopped
2 celery stalks, chopped
2 green apples, cored, peeled and chopped
4 garlic cloves, minced
2 cups butternut squash, peeled and cubed
6 ounces canned chickpeas, drained
6 ounces canned black beans, drained
7 ounces canned coconut milk
2 teaspoons chili powder
1 teaspoon oregano, dried
1 tablespoon cumin, ground
2 cups veggie stock
2 tablespoons tomato paste
Salt and black pepper to the taste
1 tablespoon cilantro, chopped
Directions:
In your air fryer, mix carrots with onion, celery, apples, garlic, squash, chickpeas, black beans, coconut milk, chili powder, oregano, cumin, stock, tomato paste, salt and pepper, stir, cover and cook at 370 degrees F for 30 minutes
Add cilantro, stir, divide into bowls and serve hot.
Enjoy!
Nutrition: calories 332, fat 6, fiber 8, carbs 12, protein 6
Chinese Green Beans Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 pound green beans, halved
1 cup maple syrup
1 cup tomato sauce
4 tablespoons stevia
¼ cup tomato paste
¼ cup mustard
¼ cup olive oil
¼ cup apple cider vinegar
2 tablespoons coconut aminos
Directions:
In your air fryer, mix beans with maple syrup, tomato paste, stevia, tomato paste, mustard, oil, vinegar and aminos, stir, cover and cook at 365 degrees F for 35 minutes.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 23, fat 7, fiber 12, carbs 17, protein 13
Chinese Tofu Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
2 pounds firm tofu, pressed and cut into medium cubes
1 tablespoons sesame oil
3 tablespoons coconut aminos
½ cup veggie stock
1 cup pineapple juice
¼ cup rice vinegar
2 tablespoons stevia
1 tablespoon ginger, grated
3 garlic cloves, minced
6 pineapple rings
Directions:
In your air fryer, mix tofu with sesame oil, coconut aminos, stock, pineapple juice, vinegar, stevia, ginger, garlic and pineapple rings, stir, cover and at 366 degrees F for 20 minutes
Divide into bowls and serve.
Enjoy!
Nutrition: calories 231, fat 5, fiber 7, carbs 16, protein 4
Tomato Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 green bell pepper, chopped
1 cup okra
1 small yellow onion, chopped
2 garlic cloves, minced
3 celery ribs, chopped
16 ounces canned tomatoes, roughly chopped
1 and ½ cups veggie stock
½ teaspoon paprika
A pinch of salt and black pepper
Directions:
In your air fryer, mix bell pepper with okra, onion, garlic, celery, tomatoes, stock, paprika, salt and pepper, stir, cover and cook at 360 degrees F for 20 minutes
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 232, fat 4, fiber 6, carbs 12, protein 4
Ratatouille
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 yellow onions, chopped
1 eggplant, sliced
4 zucchinis, sliced
2 garlic cloves, minced
2 green bell peppers, cut into medium strips
6 ounces tomato paste
2 tomatoes, cut into medium wedges
1 teaspoon oregano, dried
1 teaspoon stevia
1 teaspoon basil, dried
Salt and black pepper to the taste
2 tablespoons parsley, chopped
2 tablespoons olive oil
Directions:
In your air fryer, mix oil with onions, eggplant, zucchinis, garlic, bell peppers, tomato paste, basil, oregano, salt and pepper, don’t stir, cover and cook at 365 degrees F for 20 minutes.
Add parsley, stir gently, divide between plates and serve right away.
Enjoy!
Nutrition: calories 189, fat 7, fiber 6, carbs 17, protein 4
Exotic Black Beans Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
1 yellow onion, chopped
1 tablespoon olive oil
1 red bell pepper, chopped
1 jalapeno, chopped
2 garlic cloves, minced
1 teaspoon ginger, grated
½ teaspoon cumin
½ teaspoon allspice, ground
½ teaspoon oregano, dried
30 ounces canned black beans, drained
½ teaspoon stevia
1 cup water
A pinch of salt and black pepper
3 cups brown rice, cooked
2 mangoes, peeled and chopped
Directions:
In your air fryer’s pan, combine onion with the oil, bell pepper, jalapeno, garlic, ginger, cumin, allspice, oregano, black beans, stevia, water, salt and pepper, stir, cover and cook at 370 degrees F for 25 minutes.
Add rice and mangoes, toss, divide between plates and serve.
Enjoy!
Nutrition: calories 260, fat 6, fiber 20, carbs 16, protein 17
Creamy Beans Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
2 tablespoons coconut oil
28 ounces canned black beans, drained
2 yellow onions, chopped
4 garlic cloves, minced
1 green bell pepper, chopped
1 teaspoon thyme, dried
2 teaspoons chili flakes
1 tablespoon stevia
4 potatoes, cut into medium cubes
A pinch of salt and cayenne pepper
28 ounces canned tomatoes, chopped
1 cup veggie stock
14 ounces coconut milk
Directions:
In your air fryer’s pan, combine oil with beans, onions, garlic, bell pepper, thyme, chili, stevia, potatoes, salt, pepper, tomatoes, stock and coconut milk, stir, cover and cook at 365 degrees F for 25 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: 275, fat 16, fiber 15, carbs 16, protein 14
Greek Okra And Eggplant Stew
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 10
Ingredients:
2 cups eggplant, cubed
1 butternut squash, peeled and cubed
2 cups zucchini, cubed
10 ounces tomato sauce
1 carrot, sliced
1 yellow onion, chopped
½ cup veggie stock
10 ounces okra
1/3 cup raisins
2 garlic cloves, minced
½ teaspoon turmeric powder
½ teaspoon cumin, ground
½ teaspoon red pepper flakes, crushed
¼ teaspoon sweet paprika
¼ teaspoon cinnamon powder
Directions:
In your air fryer, mix eggplant with squash, zucchini, tomato sauce, carrot, onion, okra, garlic, stock, raisins, turmeric, cumin, pepper flakes, paprika and cinnamon, stir, cover and cook at 360 degrees F for 25 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 260, fat 3, fiber 4, carbs 24, protein 3
Indian Chickpeas
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 14
Ingredients:
6 cups canned chickpeas, drained
1 cup veggie stock
1 yellow onion, chopped
1 tablespoon ginger, grated
20 garlic cloves, minced
8 Thai peppers, chopped
2 tablespoons cumin, ground
2 tablespoons coriander, ground
1 tablespoons red chili powder
2 tablespoons garam masala
2 tablespoons vegan tamarind paste
Juice of ½ lemon
Directions:
In your air fryer, mix chickpeas with stock, onion ginger, garlic, Thai peppers, cumin, coriander, chili powder, garam masala, tamarind paste and lemon juice, toss, cover and cook at 365 degrees F for 25 minutes.
Divide between plates and serve hot.
Enjoy!
Nutrition: calories 255, fat 5, fiber 14, carbs 16, protein 17
White Beans Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 10
Ingredients:
2 pounds white beans, cooked
3 celery stalks, chopped
2 carrots, chopped
1 bay leaf
1 yellow onion, chopped
3 garlic cloves, minced
1 teaspoon rosemary, dried
1 teaspoon oregano, dried
1 teaspoon thyme, dried
A drizzle of olive oil
Salt and black pepper to the taste
28 ounces canned tomatoes, chopped
6 cups chard, chopped
Directions:
In your air fryer’s pan, mix white beans with celery, carrots, bay leaf, onion, garlic, rosemary, oregano, thyme, oil, salt, pepper, tomatoes and chard, toss, cover and cook at 365 degrees F for 20 minutes.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 341, fat 8, fiber 12, carbs 20, protein 6
Squash Bowls
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 5
Ingredients:
1 big butternut squash, peeled and roughly cubed
2 cups broccoli florets
1 tablespoon sesame seeds
For the salad dressing:
1 and ½ tablespoon stevia
3 tablespoons wine vinegar
3 tablespoons olive oil
1 tablespoon coconut aminos
1 tablespoon ginger, grated
2 garlic cloves, minced
1 teaspoon sesame oil
Directions:
In your blender, mix stevia with vinegar, oil, aminos, ginger, garlic and sesame oil, pulse really well and leave aside for now.
In your air fryer, mix squash with the dressing you’ve made, broccoli and sesame seeds, toss, cover and cook at 370 degrees F for 20 minutes.
Divide salad into bowls and serve.
Enjoy!
Nutrition: calories 250, fat 4, fiber 6, carbs 26, protein 6
Cauliflower Stew
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
30 ounces canned cannellini beans, drained
4 cups cauliflower florets
1 yellow onion, chopped
28 ounces canned tomatoes and juice
4 ounces canned roasted green chilies, chopped
½ cup hot sauce
1 tablespoon stevia
2 teaspoons cumin, ground
1 tablespoon chili powder
A pinch of salt and cayenne pepper
Directions:
In your air fryer’s pan, mix cannellini beans with cauliflower, onion, tomatoes and juice, roasted green chilies, hot sauce, stevia, cumin, chili powder,
salt and cayenne pepper, stir, cover and cook at 360 degrees F for 15 minutes.
Divide into bowls and serve hot.
Enjoy!
Nutrition: calories 314, fat 6, fiber 6, carbs 29, protein 5
Simple Quinoa Stew
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
½ cup quinoa
30 ounces canned black beans, drained
28 ounces canned tomatoes, chopped
1 green bell pepper, chopped
1 yellow onion, chopped
2 sweet potatoes, cubed
1 tablespoon chili powder
2 tablespoons cocoa powder
2 teaspoons cumin, ground
Salt and black pepper to the taste
¼ teaspoon smoked paprika
Directions:
In your air fryer, mix quinoa, black beans, tomatoes, bell pepper, onion, sweet potatoes, chili powder, cocoa, cumin, paprika, salt and pepper, stir, cover and cook on High for 6 hours.