Fried Vegetables

2015-03-02
  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 30m
  • Ready In : 45m

Fried vegetables are popular in Italian and other cuisines like Japanese and Thai. The biggest differences is the types of vegetables used by Italians, the batter ingredients, and frying in olive oil.

Frying any food dramatically increases calories, but the fat calories come from healthy fats like olive, avocado, or canola oil. Italians do not eat fried foods daily.

Typical batter fried vegetables include: cauliflower, asparagus, artichoke hearts, zucchini and eggplant. Italians also love fried potatoes.

You can serve fried vegetables as a side dish or use them in sandwiches.

The nutrition values provided are for fried zucchini, a popular appetizer served in the United States. Actual nutrition values will vary considerably depending on the type of vegetable, the size of the vegetable pieces, the batter thickness, and oil temperature. Frying in hot oil and small batches seals the batter reducing oil absorption and calories. Oily vegetables indicates the oil temperature was to low.

Larger vegetables, like sliced eggplant, requires more batter increasing the number of calories. But the larger size means you can eat fewer slices of fried eggplant compared to fried zucchini.

Ingredients

  • 1 lb. (450 g) eggplant, zucchini, cauliflower, okra, or artichoke hearts
  • 1 cup (130 g) all-purpose flour
  • 2 large eggs
  • ¾ cup (180 ml) water
  • Vegetable or olive oil for frying
  • Kosher salt

Method of Preparation

Step 1

Rinse vegetables in cold water. Remove ends of the eggplant, zucchini and okra. Slice eggplant about ¼ inch thick, zucchini about ⅛ inch, and okra ½ to ¾ inch long. For cauliflower, cut into flowerets and slice flowerets about ½ inch thick or leave whole.

Step 2

Heat oil to 360º to 375°F (182º to 190°C).

Step 3

In a medium bowl, combine the flour, eggs and water using a fork or whisk to form a thin, smooth batter. Add water if necessary.

Step 4

Add the vegetables and coat with batter. Allow excess batter to drip off and placing in the hot oil. Fry 2 to 3 minutes per side or until golden. Drain on paper towels. Sprinkle with salt and serve immediately.

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Nutritional Info

This information is per serving.

  • Calories

    350
  • Calories from Fat

    235
  • Total Fat

    27g
  • Saturated Fat

    4g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    270mg
  • Carbohydrates

    25g
  • Dietary Fiber

    2g
  • Sugar

    1g
  • Protein

    5g
  • Serving Size:

    1/4th recipe