Have you ever craved the crispy texture of fries, but yearned for a healthier alternative? I know I have. I’ve always viewed my air fryer as a culinary magic carpet, capable of transforming even the most mundane ingredients into low-fat, crispy treats. With that in mind, I decided to turn to an oft-underestimated vegetable – the humble eggplant – and create a recipe that not only satisfies your cravings but is also packed with nutrients.
Why eggplant, you may ask? Well, why not? It’s a culinary chameleon, able to take on any flavour you throw at it. It’s like a blank canvas for your gustatory masterpiece. And besides, who says vegetables can’t be fun and indulgent too?
The Inspiration Behind Air Fryer Eggplant Fries
This recipe was born out of my incessant desire to create a healthier alternative to classic fries. Besides, my air fryer had been sitting idle for a while and I was eager to put it to good use. The idea of eggplant fries came to me after I had successfully tried zucchini fries. It seemed like a natural progression, considering the similar texture and moisture content of both vegetables.
Moreover, eggplant is a nutrient powerhouse. It’s packed with fiber, vitamins and minerals, and is low in calories. You can indulge in these fries without guilt, knowing you’re doing your body a favor. They’re a great snack or side dish and they’re sure to be a hit with kids and adults alike.
Why Use an Air Fryer?
Using an air fryer lends a crispy texture to the eggplant fries without the added fat and calories of traditional deep frying. The rapid air technology evenly circulates hot air around the food, which results in a beautifully crispy exterior and a tender interior. Moreover, it’s a much quicker process than oven baking, which means you can have your fries ready in no time.
Moreover, air frying not only retains the nutritional value of the foods but also reduces the risk of producing harmful compounds that are often associated with deep frying. So, if you haven’t gotten on the air fryer bandwagon yet, I suggest you do. It’s a game-changer!
Choosing and Prepping Your Eggplant
Eggplants come in various shapes and sizes. For this recipe, you want to choose eggplants that are firm to the touch and have a smooth, shiny skin. Avoid those with blemishes or soft spots. Also, smaller eggplants are often less bitter and have fewer seeds than larger ones, which makes them perfect for this recipe.
Once you’ve chosen your perfect eggplant, rinse it well and pat it dry. Cut it into thick slices and then into fries. Eggplants have a high water content, so it’s important to salt them and let them sit for about 15-20 minutes. This process draws out the moisture and makes your fries extra crispy.
Ingredients
- 1 medium eggplant
- 1/2 cup flour
- 2 eggs, beaten
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 tsp each of garlic powder, onion powder, and dried basil
- Salt and black pepper to taste
- Olive oil spray
Instructions
- Preheat the air fryer to 375°F (190°C).
- Cut the eggplant into fries and salt them. Let sit for 15-20 minutes, then rinse and pat dry.
- In a shallow bowl, mix the flour with a pinch of salt and black pepper. In another bowl, beat the eggs. In a third bowl, mix the panko breadcrumbs, Parmesan cheese, and spices.
- Dredge each eggplant fry in the flour, then dip in the egg, and finally coat in the breadcrumb mixture. Repeat with all the fries.
- Place the fries in a single layer in the air fryer basket. Spray lightly with olive oil.
- Cook for 10-12 minutes, flipping halfway through, until golden and crispy. Serve hot.
Cook and Prep Times
- Prep Time: 25 minutes
- Cook Time: 12 minutes
- Total Time: 37 minutes
Tips for Air Fryer Eggplant Fries
Always preheat your air fryer for best results. Remember to not overcrowd the basket; the fries should be in a single layer for even cooking. Finally, experiment with the spices to suit your taste. You could add smoked paprika, chili powder or even curry powder for a unique twist.
Why This Recipe is a Must-Try
This recipe is a delicious and healthier alternative to regular fries. The air fryer makes them wonderfully crispy while keeping them low in fat and calories. Plus, you get the added benefit of the nutrient-rich eggplant. The combination of textures and flavors is sure to make these fries a new favorite in your household.
Nutrition Information
- Calories: 150 kcal
- Fat: 4.5 g
- Cholesterol: 45 mg
- Sodium: 200 mg
- Carbohydrate: 20 g
- Fiber: 3 g
- Sugar: 3 g
- Protein: 6 g