Description
Mediterranean vegetable medley emerges as a quick, nutritious air fryer dish packed with fresh ingredients. Colorful zucchini, bell peppers, and eggplant roast perfectly, delivering robust flavors you’ll savor without extensive kitchen time.
Ingredients
Scale
- 1 zucchini or yellow squash, cut into 0.5-inch half-moons
- 1 red bell pepper, stemmed, seeded, and chopped into 1-inch pieces
- 1 small red onion, chopped into 1-inch pieces
- 1 carrot, sliced into thin rounds
- 1 heaping cup small broccoli florets
- 1 heaping cup small cauliflower florets
- 4 oz (113 g) cremini mushrooms, quartered
- 3 tbsps (45 ml) extra virgin olive oil
- 1 tsp Italian seasoning
- 0.5 tsp garlic powder
- 0.5 tsp sea salt
- Freshly ground black pepper
- 1 lemon wedge for squeezing
- Grated Parmesan cheese for serving (optional)
- Chopped fresh parsley for garnish
Instructions
- Preparation: Preheat air fryer to 375°F (190°C), creating an ideal cooking environment for the vibrant vegetable medley.
- Seasoning: Combine zucchini, red pepper, mushrooms, onion, carrot, broccoli, and cauliflower in a large bowl, drizzling extra virgin olive oil and sprinkling Italian seasoning, garlic powder, kosher salt, and black pepper to infuse rich, aromatic flavors.
- Arrangement: Thoroughly coat vegetables with seasonings, then carefully distribute in a single layer within the air fryer basket, ensuring each piece has ample space for optimal air circulation and even caramelization.
- Cooking: Roast vegetables for 12 minutes, pausing midway to shake or flip, promoting uniform browning and preventing potential burning while maintaining the vegetables’ natural textures and vibrant colors.
- Finishing: Once cooking is complete, transfer the golden-brown vegetable medley to a serving platter, elevating the dish with a bright squeeze of fresh lemon juice, a sprinkle of grated Parmesan cheese, and a scattering of chopped fresh parsley for a final touch of elegance.
Notes
- Optimize Air Fryer Spacing: Spread vegetables in a single layer without overcrowding to ensure crispy, evenly cooked edges and maximum caramelization.
- Seasoning Secret: Massage oil and spices thoroughly into vegetables to guarantee deep flavor penetration and prevent bland spots.
- Midway Mixing Technique: Shake or flip vegetables halfway through cooking to prevent burning and promote uniform golden-brown coloration.
- Temperature Precision: Maintain 375°F for perfect vegetable roasting, balancing quick cooking with gentle caramelization without destroying nutritional value.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Lunch, Dinner, Snacks
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 150
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Protein: 3 g
- Cholesterol: 0 mg