solsarin

the complate explain

air fryer broccoli and cauliflower

Air Fryer Broccoli and Cauliflower

Air Fryer Broccoli and Cauliflower

Hello friends. We are back with a social subject in solsarin. This is about “Air Fryer Broccoli and Cauliflower”. Please comment at the end of the text.

 

Air Fryer Broccoli and Cauliflower
Air Fryer Broccoli and Cauliflower

 

Air Fryer Broccoli and Cauliflower

Bite-sized pieces of lightly seasoned broccoli and cauliflower come out tender and crispy in just a few minutes in the air fryer. Healthy snacks and sides have never been easier to make. No muss, no fuss, just delicious, flavorful vegetables!

Why You Will Love this Recipe

  • Easy! The air fryer is an easy way to cook vegetables.
  • It’s a healthy recipe with only four ingredients.
  • It’s a delicious side dish! The air fryer brings out the natural sweetness of the vegetables.

Ingredients and Variations

VEGGIES Broccoli and cauliflower are such a popular pair because they’re healthy sides to any protein! Other veggies to add to the medley are carrots, brussels sprouts, and bell peppers.

SEASONINGS These vegetables are lightly coated in oil and tossed with garlic, salt, and pepper. Experiment by roasting veggies with other seasoning blends like lemon pepper, spicy cajun, or this universal blend for seasoned salt that can be used for anything.

  • Cauliflower: First up, grab one small cauliflower head and cut it into small-to-medium-sized florets. Once air-fried, cauliflower becomes tender on the inside with crispy edges.
  • Broccoli: Don’t forget broccoli! You need one medium head of broccoli. Once cut up into medium-sized florets, we’ll season them and air fryer them to crispy perfection.
  • Extra-Virgin Olive Oil: This helps the cauliflower and broccoli crisp up on the outside and make it nice and tender as it cooks. Don’t skip this ingredient because if not, the broccoli will burn! You need 2 Tablespoons.
  • Garlic Powder: The secrete to making this recipe taste so good! You need one teaspoon of garlic powder. If you want a stronger flavor, add a little more!
  • Salt & Black Pepper: For seasoning, of course.
  • Optional Garnishes: Once done, feel free to garnish your air fryer broccoli and cauliflower with a squeeze of fresh lemon juice, a sprinkle of parmesan cheese, or a dash of red chili flakes.

kitchen tools required

This is the easiest broccoli and cauliflower recipe! You need a mixing bowl, some measuring cups, and an air fryer. Here is a list:

  • Air Fryer
  • Large Mixing Bowl
  • Measuring Tools: 1/2 teaspoon, 1 teaspoon, and 1 Tablespoon.

How to make air fryer broccoli and cauliflower

To begin, line your air fryer the basket with grease proof baking paper and set aside. This helps for easy clean up.

Cut your veggies: Cut the cauliflower and broccoli into florets. TIP: Cauliflower takes longer to cook, so make sure the broccoli florets are slightly larger.

Season veggies: Toss the cauliflower and broccoli florets in a bowl with olive oil, garlic powder, salt, and pepper. Use wet hands to rub the seasonings in.

Air fry: Add the veggies to an air fryer basket lined with baking paper. Air fry at 160°C/320°F for 15 minutes, checking, shaking the basket every 3 – 4 minutes – this is necessary so everything cooks evenly. Remove broccoli florets early if they start to burn.

Add cheese: Remove from the air fryer, sprinkle with the parmesan cheese on top and squeeze with lemon juice.

Return to the air fryer and cook for a further 2 minutes.

Serve immediately and enjoy!

Tips and tricks

  1. Florets size. Make sure the cauliflower florets are smaller than the broccoli florets. Cauliflower takes longer to air fry, so the broccoli can cook faster and burn.
  2. Don’t skip the olive oil. The olive oil is essential to make sure the broccoli doesn’t burn, and the cauliflower is nicely tender. I find it easier to use oil spray so the veggies are well coated.
  3. Shake the basket every 3- 4 minutes! This makes sure that both the broccoli and cauliflower cook evenly in the air fryer. Otherwise one side will be tender and crispy and the other side raw!
  4. Don’t overcrowd. If your air fryer basket is small, air fry broccoli and cauliflower in batches and put them back in the air fryer for 2-3 minutes right before serving.
  5. A little water: when rubbing the seasonings onto the florets, add a splash of water to help everything coat!

How to store leftovers

  • Fridgeallow the broccoli and cauliflower to cool and then transfer any leftovers to an airtight container and store in the refrigerator for up to 4 days.
  • Reheat: While I love eating roasted veggies cold the next day, you can reheat them in the air fryer for a couple minutes or in the microwave (though they won’t be crisp).

 

Air Fryer Broccoli and Cauliflower
Air Fryer Broccoli and Cauliflower

 

Here’s how to Make Air Fryer Broccoli and Cauliflower in the oven

If you don’t have an air fryer, you can easily make this recipe in the oven with just a few easy steps.

Arrange the vegetables in an even layer on a parchment-lined sheet pan and bake at 400 degrees F for approximately 20 minutes. Turn the vegetables over after 10 minutes of cooking time.

What to Serve Air Fryer Broccoli and Cauliflower With

This recipe tastes great garnished with a sprinkle of black pepper, a splash of lemon juice or lemon zest as a side with grilled chicken, pork, or beef.

It can also be tossed into a bowl of pasta with pesto sauce , Asian chicken pasta salad or used for meal prep in salads with shredded chicken or served as a topper to baked potatoes with a dollop of sour cream and shredded cheese.

Is this recipe healthy?

This recipe is certainly healthy since both broccoli and cauliflower have many health benefits — vitamins, fiber, antioxidants. We also use olive oil which is a great source of healthy fats.

Is broccoli paleo?

Yes! Both broccoli and cauliflower are paleo-friendly. They are both gluten-free too.

Is it vegan?

Yes, air fryer broccoli and cauliflower is a vegan recipe.

Can I use frozen broccoli?

I do not recommend using frozen broccoli. It will be softer and can get mushy.

Can I make air fryer cauliflower and broccoli ahead of time?

Yes, you can make this recipe ahead of time and store it in the fridge for meal prep. Check out the instructions below!

How to store leftovers:

Store leftovers in an airtight container in the refrigerator for up to 4 days.

How to make air fryer frozen broccoli and cauliflower?

Simply air fry the frozen veggies for 2-3 minutes then remove. Add the seasonings and follow the directions listed in the recipe.

Can I make air fryer cauliflower and broccoli ahead of time?

Yes, you can make this recipe ahead of time and store it in the fridge for meal prep. Check out the instructions above.

ROASTED CAULIFLOWER AND BROCCOLI (OVEN AND AIR FRYER METHODS)

The first time I tried roasted vegetables and their tender-crisp, lightly caramelized, mildly sweet, flavor-packed splendor, I was hooked! Not only are they super versatile, both to season and serve, but they’re also super simple to prepare. Which is how this roasted cauliflower and broccoli (air fryer method included) has become one of my favorite meal-prep-friendly, all-purpose side dishes.

Not only do broccoli and cauliflower pair perfectly, but when tossed in a simple garlic and lemon seasoning, you’ve officially reached crowd-pleasing, child-approved levels of crave-worthy perfection! Even if you aren’t a garlic fan, keep reading for other seasoning inspiration, including crispy roasted broccoli and cauliflower with parmesan, Asian dressing, garam masala, and more.

Best of all, you can enjoy this oven-baked or air fryer broccoli and cauliflower from fresh or frozen, with just minutes of hands-on prep and as little as 12 minutes for the air fried broccoli and cauliflower or 25-30 minutes in the oven. Simply chop the florets, toss with your seasonings of choice, and bake/air fry to perfection. Then, enjoy immediately, use for a week of meal-prep meals, or even freeze the leftover for up to 6 months!

 

Air Fryer Broccoli and Cauliflower
Air Fryer Broccoli and Cauliflower

 

Ingredients

    • 12 oz broccoli 2 medium heads
    • 1.5 lb cauliflower 1 large head
    • 1.25 oz garlic 2 cloves
    • 4 tablespoon olive oil or another neutral cooking oil (avocado, etc.)
    • 1/2 teaspoon salt
    • 1/2 teaspoon black pepper

Instructions

  • Preheat the oven (or air fryer, if needed) to 350ºF/180ºC.
  • Chop the broccoli and cauliflower into equal-sized florets, trimming any woody ends. Then transfer the florets to a large bowl.

    When separating the florets, I like to start by pulling them apart with my hand, then using a knife to chop any larger pieces down to size.

  • Mince or grate the garlic into a small bowl and combine with the olive oil, salt, and pepper, and mix. Once ready, pour the dressing over the florets and toss to combine.

To Roast in the Oven

  • Spread the florets across a parchment paper-lined baking sheet, making sure not to overcrowd it (otherwise, they’ll steam rather than become wonderfully caramelized and lightly crisp).
  • Roast for 25-30 minutes at 350ºF/180ºC, flipping halfway, until the broccoli and cauliflower are tender in the middle with a crisp, lightly browned outside.

    Cauliflower takes slightly longer to cook than broccoli, so feel free to (optionally) remove the broccoli 5-8 minutes in advance. For additional crisp/crunchy pieces, you could broil the veggies for a minute or two right at the end, to your desired level.

Using an Air Fryer

  • Spread the florets across the bottom of your air fryer basket in a single layer, cooking in batches to avoid overcrowding the basket.
  • Cook at 350ºF/180ºC for around 12 minutes, flipping them/shaking the basket halfway through. It’s best to remove the broccoli a couple of minutes in advance, to avoid overcooking it.

    For slightly more tender-crisp results, you can add a tablespoon or two of water to the bottom of the basket. It will steam the florets as they cook while still allowing them to crisp up somewhat.

  • Enjoy with some lemon juice.

 

 

related posts

No more posts to show
healthy dinner for vegetarians x read more about