Crispy Vegan Breaded Zucchini is a delicious and healthy dish that combines great taste with high nutritional value. This recipe relies on fresh zucchini slices coated with a crunchy layer of breadcrumbs mixed with spices and herbs, then fried until golden and delicious. Vegan breaded zucchini is an ideal choice for both vegetarians and health-conscious food lovers, offering numerous health benefits due to its content of Vitamin C, Vitamin A, and essential minerals such as potassium and magnesium. Zucchini also has antioxidant properties that promote skin health and boost the immune system. This dish can be served as a snack, side dish, or even as a main course for vegetarians, providing a healthy alternative to many traditional fried foods.
Ingredients:
1- Vegetable oil for frying
2- 3 zucchinis, sliced into 1 cm thick slices
3- Half a cup of flour
4- One and a half cups of breadcrumbs
5- 2 tablespoons of chopped parsley
6- 2 teaspoons of ground red pepper
7- Salt and black pepper to taste
8- Quarter cup of water
Preparation Method:
1- Heating the Oil: Heat the vegetable oil in a pan over medium heat.
Preparing the Coatings:
1- In a deep bowl, mix the breadcrumbs with red pepper, salt, and black pepper.
2- Place the water in another bowl.
3- Pour the flour into a third bowl.
Dipping the Zucchini:
1- Dip the zucchini slices first into the flour.
2- Then dip them into the water.
3- Afterward, coat them with the breadcrumb mixture until fully covered.
Frying: 1- Fry the zucchini slices in the hot oil until golden, for about 3-4 minutes.
2- Remove the zucchini from the pan and place them on paper towels to absorb the excess oil.
Suggested Additions:
1- Garlic Powder: You can add 1 teaspoon of garlic powder to the breadcrumb mixture to enhance the flavor.
2- Dried Herbs: You can add 1 teaspoon of dried oregano or basil to the breadcrumb mixture for a unique flavor.
Note: This dish is suitable for fans of fried foods and vegetarians, but it is not recommended for people following a low-fat diet or those with wheat or gluten allergies.
Health Benefits of the Ingredients:
- Vegetable Oil for Frying: Contains unsaturated fatty acids, such as omega-3 and omega-6, which help reduce bad cholesterol levels and promote cardiovascular health.
- Zucchini: Rich in dietary fiber, which supports digestive health and helps prevent constipation. It also contains Vitamin C, which boosts immunity, and Vitamin A, which contributes to better eye and skin health.
- Flour: A good source of carbohydrates that provide energy to the body. It also aids in the digestion process and promotes a feeling of fullness.
- Breadcrumbs: Provides a rich source of carbohydrates, supplying the body with the energy needed for daily activities.
- Parsley: Contains Vitamin K, which enhances bone health and helps with natural blood clotting. It also supports digestive health and helps detoxify the body.
- Ground Red Pepper: Contains antioxidants like capsaicin, which helps boost metabolism and burn fat, in addition to improving blood circulation.
- Salt and Black Pepper: Black pepper helps improve digestion and nutrient absorption, while salt provides an essential amount of sodium to maintain fluid balance in the body.
- Water: Essential for maintaining proper hydration, improving organ functions, and eliminating toxins from the body.
Nutritional Values and Calories:
- Vegetable Oil for Frying (3 tablespoons):
- Calories: 360 kcal
- Fat: 42g
- Carbohydrates: 0g
- Protein: 0g
- 3 Zucchini (about 588g):
- Calories: 100 kcal
- Fat: 1.76g
- Carbohydrates: 18.23g
- Protein: 7.06g
- 1/2 cup Flour (62.5g):
- Calories: 227.5 kcal
- Fat: 0.75g
- Carbohydrates: 47.7g
- Protein: 6.45g
- 1 1/2 cups Breadcrumbs (180g):
- Calories: 640.5 kcal
- Fat: 9g
- Carbohydrates: 140.4g
- Protein: 21g
- 2 tablespoons Chopped Parsley (8g):
- Calories: 4 kcal
- Fat: 0.08g
- Carbohydrates: 0.8g
- Protein: 0.4g
- 2 teaspoons Ground Red Pepper (5.4g):
- Calories: 12 kcal
- Fat: 0.6g
- Carbohydrates: 2.8g
- Protein: 0.6g
- Salt and Black Pepper to Taste:
- Calories: 0 kcal (nutritional values are negligible)
- 1/4 cup Water (60g):
Total Nutritional Values for the Meal:
- Calories: 1344 kcal
- Fat: 54.19g
- Carbohydrates: 210.03g
- Protein: 35.51g
These nutritional values are approximate estimates and may vary depending on the brand of ingredients and the actual preparation method.
