Gekarameliseerde, geurige groente met sagte binnekante en liggies geskroeide kante — in die helfte van
die oondtyd. ‘n Veelsydige, gesonde begeleiding vir enigiets van pasta tot braai.
Porsies: 4 porsies
Pan/Pot: 5 L of groter
Voorbereidingstyd: 15 min
Moeilikheidsgraad: Baie Maklik
BESTANDDELE
• 1 courgette (rugberry), in halfmaantjies gesny
• 1 rooi soetrissie, in blokkies
• 1 geel soetrissie, in blokkies
• 1 rooi ui, in wiggies
• 150 g kersietamaties
• 150 g sampioene, gehalveer
• 1 koppie brokkoli-blommetjies
• 25 ml olyfolie
• 4 knoffelhuisies, fyngekap
• 5 ml gedroogde Italiaanse kruie
• 5 ml gerookte paprika
• Sout en swartpeper na smaak
• 15 ml vars suurlemoensap (na kook)
• Vars basiliekruid of pietersielie (om te versier)
METODE
1. Sny alle groente in eenvormige stukke (±2–3 cm) sodat hulle gelyk gaar word. Droë groente rooster beter — pat droog indien nat
2. Meng groente in groot bak met olyfolie, knoffel, kruie, paprika, sout en peper. Sorg dat alles eenvormig bedek is
3. Voorverhit lugbraaier tot 200°C. Plaas groente in mandjie — 'n enkele laag gee die beste resultaat. Bak in twee sarsies indien nodig.
4. Bak 8 minute, skud mandjie goed, bak nog 7–10 minute tot goudbruin en sagte rande.
5. Gooi warm groente in bak, sprinkel suurlemoensap oor en versier met vars kruie. Bedien dadelik.
VOEDINGSWAARDE
Kalorieë: 140 kcal
Proteïen : 4 g
Koolhidrate : 14 g
Vet: 8 g
Vesel: 5 g
Natrium: 180 mg
Wenk: Moenie groente oorlaai nie — oorlaai skep stoom, nie roostering nie. Gebruik eerder twee sarsies vir
perfekte gekarameliseerde groente. Voeg fetakaas by die laaste 3 minute vir ‘n lekker aanvulling.
English
Air Fryer Roasted Vegetables
Caramelised, flavourful vegetables with soft centres and lightly charred edges — in half the oven time. A
versatile, healthy accompaniment for anything from pasta to braai.
Servings: 4 porsies
Pan/Pot: 5 L of groter
Prep time: 15 min
Difficulty: Vary Easy
INGREDIENTS
• 1 courgette (baby marrow), sliced into half-moons
• 1 red bell pepper, cubed
• 1 yellow bell pepper, cubed
• 1 red onion, in wedges
• 150 g cherry tomatoes
• 150 g mushrooms, halved
• 1 cup broccoli florets
• 25 ml olive oil
• 4 garlic cloves, minced
• 5 ml dried Italian herbs
• 5 ml smoked paprika
• Salt and black pepper to taste
• 15 ml fresh lemon juice (after cooking)
• Fresh basil or parsley (to garnish)
METHOD
1. Cut all vegetables into uniform pieces (±2–3 cm) so they cook evenly. Dry vegetables roast better — pat dry if wet.
2. Toss vegetables in a large bowl with olive oil, garlic, herbs, paprika, salt and pepper. Ensure everything is evenly coated.
3. Preheat air fryer to 200°C. Place vegetables in basket — a single layer gives the best result. Cook in two batches if needed.
4. Cook 8 minutes, shake basket well, cook another 7–10 minutes until golden and with slightly charred edges
5. Toss hot vegetables in bowl, sprinkle lemon juice over and garnish with fresh herbs. Serve immediately
NUTRITION
Calories: 140 kcal
Protein : 4 g
Carbohydrates: 14 g
Fat: 8 g
Fiber: 5 g
Sodium : 180 mg
Tip: Don’t overcrowd the vegetables — overcrowding creates steam, not roasting. Use two batches for perfectly
caramelised vegetables. Add feta cheese in the last 3 minutes for a lovely addition.
