Eat veggies

Vegetable Tempura

Tempura is a Japanese dish of battered and deep fried fish, seafood and vegetables. The secret is the lightness of the batter from the cold club soda to give it that crisp texture and the temperature of your canola oil.

Prep Time

Servings

Dipping Sauce

2 Tbsp low-sodium soy sauce (30 mL)

2 Tbsp water (30 mL)

1 tsp rice wine vinegar (5 mL)

Vegetables

4 cups canola oil (1 L)

1 head broccoli, cut into medium sized florets (1)

1 zucchini, sliced into ¼” (0.6cm) rounds

24 green beans, trimmed (24)

Other options can include: sweet potatoes, red onions

Batter

1 cup all-purpose flour (250 mL)

1 Tbsp cornstarch (15 mL)

1 ½ cups ice-cold club soda (375 mL)

½ tsp salt (2 mL)

1 egg (1)

In a small bowl, mix together soy sauce, water and rice wine vinegar. Set aside.
In a large pot over medium-high heat, add canola oil. With a deep-frying thermometer slowly raise temperature of oil to 350°F (175°C).
Line a cookie sheet with paper towel and place wire cooling rack on top.
Once oil has reached temperature, prepare batter. In a large bowl, sift together flour, cornstarch and salt. In another large bowl, whisk egg together with cold soda water. Slowly whisk in flour mixture until just combined. Be careful not to over-mix to keep batter light and crispy.
Make sure vegetables are dry before dipping in tempura batter. Working in small batches, use tongs to coat vegetables with batter, shake off excess batter. Gently place vegetables in hot oil.
Fry until lightly golden, about 2-3 minutes, turning occasionally. Remove from oil and set aside on wire cooling rack. Using a spider spoon or slotted spoon, remove any remaining bits of batter before frying the next batch. Discard any unused batter.
Serve immediately with dipping sauce.

Ingredients

Dipping Sauce

2 Tbsp low-sodium soy sauce (30 mL)

2 Tbsp water (30 mL)

1 tsp rice wine vinegar (5 mL)

Vegetables

4 cups canola oil (1 L)

1 head broccoli, cut into medium sized florets (1)

1 zucchini, sliced into ¼” (0.6cm) rounds

24 green beans, trimmed (24)

Other options can include: sweet potatoes, red onions

Batter

1 cup all-purpose flour (250 mL)

1 Tbsp cornstarch (15 mL)

1 ½ cups ice-cold club soda (375 mL)

½ tsp salt (2 mL)

1 egg (1)

Did you know?

Canola is used in biofuel production because it’s low-carbon, sustainable and renewable.

Did you know?

Canada exports 90% of its canola production (seed, oil, meal) to over 50 different countries.

Directions

In a small bowl, mix together soy sauce, water and rice wine vinegar. Set aside.
In a large pot over medium-high heat, add canola oil. With a deep-frying thermometer slowly raise temperature of oil to 350°F (175°C).
Line a cookie sheet with paper towel and place wire cooling rack on top.
Once oil has reached temperature, prepare batter. In a large bowl, sift together flour, cornstarch and salt. In another large bowl, whisk egg together with cold soda water. Slowly whisk in flour mixture until just combined. Be careful not to over-mix to keep batter light and crispy.
Make sure vegetables are dry before dipping in tempura batter. Working in small batches, use tongs to coat vegetables with batter, shake off excess batter. Gently place vegetables in hot oil.
Fry until lightly golden, about 2-3 minutes, turning occasionally. Remove from oil and set aside on wire cooling rack. Using a spider spoon or slotted spoon, remove any remaining bits of batter before frying the next batch. Discard any unused batter.
Serve immediately with dipping sauce.

Nutritional Analysis

Calories

209

Total Fat

13.5 g

Saturated Fat

1.2 g

Cholesterol

24 mg

Sodium

252 mg

Carbohydrates

17.9 g

Fiber

2.3 g

Protein

5.1 g

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When you get to know Canadian Canola, you just might fall in love.