Baked Vegetable Tempura

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The wide variety of veggies in this tempura recipe provides vitamins, minerals, and health-promoting plant compounds. The mustard in the dipping sauce contains curcumin, a compound that makes mustard yellow and exhibits anticancer and anti-inflammatory properties.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Additional Time:

10 mins

Total Time:

40 mins

Servings:

Yield:

10 servings

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

Nonstick cooking spray
2 eggs
1 ½ cups panko (Japanese-style) breadcrumbs
¼ teaspoon salt
1 ½ cups cauliflower florets
1 ½ cups small fresh mushrooms, stems removed
1 medium sweet potato, peeled and cut into 3x1/2-inch strips
1 small zucchini, cut into 1/4-inch-thick slices
1 small red onion, cut into 1/2-inch-thick slices and separated into rings
1 cup fresh green beans
1 cup sugar snap peas
¼ cup all-purpose flour
2 tablespoons butter or margarine, melted

Honey-Mustard Sauce:

1 cup Dijon-style mustard
2 tablespoons honey

Directions

Preheat oven to 450 degrees Fahrenheit. Coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a shallow bowl, beat eggs with a fork. In a medium bowl, combine panko bread crumbs and salt.
In a large bowl, toss the vegetables in flour, shaking to remove any excess flour. Dip the vegetables, a few at a time, into the eggs; dip into the panko crumb mixture to coat. Place the vegetables in a single layer in the prepared baking pan.
Drizzle the vegetables with melted butter. Bake for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice.
Meanwhile prepare Honey-Mustard Sauce: In a small bowl, stir together Dijon-style mustard and honey. Serve immediately vegetable tempura.

Tips

To make ahead: Prepare as directed through step 2. Cover and chill for up to 3 hours. Honey-Mustard Sauce may be prepared ahead. Cover and chill for up to 3 days. Stir before serving.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

148	Calories
4g	Fat
23g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 10
Serving Size 1 cup vegetables and 2 tablespoons sauce
Calories 148
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 2g	8%
Total Sugars 6g
Protein 9g	19%
Total Fat 4g	5%
Saturated Fat 2g	8%
Cholesterol 49mg	16%
Vitamin A 2134IU	43%
Vitamin C 15mg	16%
Folate 34mcg	9%
Sodium 702mg	31%
Calcium 66mg	5%
Iron 2mg	8%
Magnesium 14mg	3%
Potassium 244mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Baked Vegetable Tempura

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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