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Veggie Tempura

Recipe Image

In this tasty version of tempura, vegetables are first dipped in a seaweed batter then deep fried. Veggie Tempura resembles fried oysters in flavor — only better.

Preparation facts

Cooking Time: 10 minutes

Prep Time: 15 minutes

Total Time: 25 minutes

Yield: 4 servings


1 tsp (4g) baking soda

1 cup (120g) whole wheat flour

1 cup (240mL) milk (or water)

2 eggs (optional)

2 Tbs (30mL) soy sauce (to taste)

Hot sauce or hot sesame oil (to taste)

1 cup or 1-ounce (30g) dried nori

1 onion, sliced

3 cups (115g) sliced carrots, sweet potatoes, small broccoli pieces, other vegetables as desired

1 1/2 cups (360mL) safflower or other cooking oil

Dipping sauce:

2 large cloves garlic, crushed

1 Tbs (7g) grated gingerroot

1/2 cup (120mL) tamari

2 Tbs (30mL) honey

1/2 cup (120mL) water

1 tsp (5mL) roasted sesame oil


Combine flour and baking soda. Stir in milk, eggs, soy sauce and hot sauce. Tear nori into small pieces and stir the pieces into the batter. The batter should be the consistency of pancake batter. As nori absorbs moisture and flavor, the mixture becomes gooey. Stir in onions and vegetables.

Heat cooking oil in a saucepan. To fry vegetables, pick pieces out of batter with chopsticks. Fry two or three pieces at a time in hot oil until golden brown and crisp on both sides. Remove vegetables with chopsticks and drain on paper towels. Repeat with remaining vegetables. Serve immediately with Tempura Dipping Sauce.

To make dipping sauce:

Sauté garlic and ginger in vegetable oil for 30 seconds. Stir in tamari, honey, water and sesame oil. Remove from heat and set aside until ready to serve tempura.

Nutrition facts

Serving Size 1 serving
Calories 450
Calories from Fat 174 (39%)
% Daily Value*
30%Total Fat 20g
13%Saturated Fat 2.6g
Polyunsaturated Fat 3.2g
Monounsaturated Fat 12.3g
43%Cholesterol 128mg
114%Sodium 2737mg
16%Potassium 556mg
18%Total Carbohydrate 54g
25%Dietary Fiber 6.1g
Sugars 18g
Sugar Alcohols 0g
31%Protein 16g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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