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Appetizer

Vegan Vietnamese Jackfruit Salad

This vegan Vietnamese jackfruit salad has huge flavors and is seriously refreshing. Tender young jackfruit, meaty oyster mushrooms, fragrant fresh herbs, lime, and chile make for the perfect summer salad.

Easy Vegan Vietnamese jackfruit salad with chips

The Origin of this Jackfruit Salad

I recently picked up a copy of Vegetarian Viet Nam after meeting the author, Cameron Stauch, at a conference. Cameron spent several years in Vietnam exploring and researching the local cuisines and it really shows. The book is full of recipes for soups, salads, noodles, rolls, dumplings, drinks, and more. It also has a lot of useful info on Vietnamese ingredients. 

The recipes feature big flavors from fresh herbs, tropical fruits, and a wide variety of veggies and mushrooms. There is even a section on Vietnamese meat alternatives (for example tofu sausage and homemade seitan), of which there are many, given the country’s deep Buddhist traditions.

There were immediately 10 or 12 recipes that I wanted to try from the book, but I started with this jackfruit salad because I wanted to share a refreshing salad, and this one has so many good things happening in it.

Ingredients for the easy healthy vegan jackfruit salad

What’s in this Jackfruit Salad?

This salad is centered around young green jackfruit, which has a savory and slightly sour flavor. It’s actually not too different from an artichoke in terms of texture and flavor. 

To accompany, there are oyster mushrooms, which add a rich umami flavor, even a little bit of funkiness that reminded me of fish sauce, only much milder. 

Carrots lend a bit of crunch and color to the dish and a trio of fresh herbs (I used mint, cilantro, and basil) make it an irresistibly fragrant.

The dressing is a simple yet on-point combination of red chile pepper, garlic, lime, soy sauce, and sweetness. For just a bit more textural contrast, we sprinkle fried shallots and sesame seeds on top.

The Jackfruit Salad is Super Easy to Make

It’s possible to make this salad and only have to cook one item. Everything else can be eaten raw, canned, or prepackaged.

  • The oyster mushrooms need a saute in a skillet with some oil, salt, and pepper.
  • Fresh ingredients – carrot, onion, and herbs – just need to be washed, peeled, and chopped.
  • The jackfruit is canned, and you can use store-bought chips, toasted sesame seeds, and fried shallots.
  • To make the dressing, combine minced chile pepper, garlic, lime juice, vinegar, water, soy sauce, and sugar (or the sweetener of your choice).

Vegan jackfruit salad with mushrooms and chips Vietnam style

Eat this Salad with Chips

The original recipe calls for the salad to be spooned onto toasted sesame rice crackers and eaten together like chips and dip. I wasn’t able to find the correct sesame rice crackers, so I asked Cameron about it and he suggested a few helpful options:

  • Tortilla chips – this is probably the easiest option for most people in Western countries. It might not be “authentic” but it’s true to the spirit of the dish, which demands interesting textures.
  • Japanese rice crackers – these bite-size rice crackers are sold in packages like cookies and are coated with sesame seeds. These may be the closest substitute in terms of texture and flavor and many grocery stores sell them.
  • Fried rice paper summer roll wrappers – This is what I ended up using. When pan-fried in oil, this rice paper puffs up really nicely and have a crispy, airy texture. You do need to be careful because these are more fragile than the other “chips”.
  • Plain papadums – A common crispy Indian flatbread made from bean flour. Nutritionally it may be the best option. Papadums frequently come in flavors of herbs and/or spices, so be sure to get the plain kind or be aware of the extra flavors.
Frying crispy rice paper chips to go with salad

Frying rice paper to make chips

A Note About Canned Jackfruit

Be sure to use canned young green jackfruit in this recipe. It is quite different from the ripe kind, which has a completely different flavor profile. If you’re not sure, check that the fruit is packed in either brine or water. Don’t buy any jackfruit packed in syrup. Also, young green jackfruit is white or light brown in color, while the ripe kind is bright yellow.

More Refreshing Summer Recipes

More Plant-Based Southeast Asian Goodness

As always, if you try this recipe out, let me know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @gastroplant on Instagram! I’d love to see what you come up with.

Easy healthy vegan Vietnamese jackfruit mushroom salad
Print Recipe

Vegan Vietnamese Jackfruit Salad

This vegan Vietnamese jackfruit salad has huge flavors and is seriously refreshing. Tender young jackfruit, meaty oyster mushrooms, fragrant fresh herbs, lime, and chile make for the perfect summer salad.
Prep Time10 mins
Cook Time10 mins
Course: Appetizer, Dinner, Salad, Side, Snack
Cuisine: Vietnamese
Servings: 4

Ingredients

  • 1 can young green jackfruit 17-ounce/482-gram
  • 1 Tablespoon vegetable oil
  • 1/4 pound oyster mushrooms cut into bite-size pieces
  • 1/2 medium carrot cut into matchsticks, shredded, or julienned
  • 1/2 small white onion sliced very thinly
  • 1/4 cup fresh cilantro chopped
  • 1/4 cup fresh mint chopped
  • 1/4 cup fresh basil chopped
  • Salt and pepper

Dressing

  • 2 Tablespoons sugar or other sweetener (I used maple syrup)
  • 1/4 cup water
  • 2 Tablespoons rice vinegar
  • 1 teaspoon soy sauce
  • 4 teaspoons fresh lime juice
  • 1/4 teaspoon salt
  • 1 fresh Fresno chile pepper seeds removed and chopped very finely (or 1 fresh bird’s eye chile or 1/2 fresh long red chile pepper)
  • 1 clove garlic chopped finely

Garnish/To Serve

  • 1 Tablespoon toasted sesame seeds
  • 2 Tablespoons fried shallots

Choose one of the following “chips”

  • 1-2 Vietnamese sesame rice crackers
  • 1 pack Japanese sesame rice crackers
  • 1 bag tortilla chips
  • 8 plain papadums
  • 2-8 Vietnamese rice paper summer roll wrappers, quantity depends on the size

Instructions

Prepare the chips (as applicable)

  • If using toasted sesame Vietnamese rice crackers: Preheat the oven to 400 F (200 C). When heated, place the crackers on the baking rack in the middle of the oven and bake until it puffs up and curls a bit, 30 seconds to 1 1/2 minutes. Use tongs to turn the crackers over. Continue baking until the crackers are crisp and lightly browned.
  • If using Vietnamese rice paper (summer roll wrappers): Heat 2 Tablespoons of oil in a skillet large enough to hold one piece of rice paper over medium-high heat. When the oil is barely smoking, add a piece of rice paper. It should puff up almost immediately. If it doesn’t, the oil isn’t hot enough. Use a pair of tongs or chopsticks to press down on the rice paper so that every part of it crisps up. Cook until lightly browned on both sides, flipping as needed, about 20-30 seconds each. Transfer the rice paper to a paper-towel-lined plate to cool. Cook the rest of the rice paper in the same way. Add more oil if the skillet becomes dry at any point. If the oil starts to smoke, remove the skillet from the heat, reduce heat slightly before returning the skillet.
  • If using any of the other chips: No preparation is needed.

Prepare the jackfruit

  • Drain and rinse the jackfruit and gently squeeze out any excess water. Cut or tear it apart into bite-size pieces, removing and discarding any tough parts.

Saute the mushrooms

  • Heat the oil in a large skillet over medium-high heat. Add the mushrooms and season them generously with salt and pepper. Wait 2-3 minutes before moving the mushrooms at all, to get a nice brown blister on the bottom. Flip the pieces and cook for an additional 2-3 minutes until the other side is browned as well. Transfer the mushrooms to a large salad bowl to cool.

Make the dressing

  • Combine all the dressing ingredients in a small bowl. Stir well until the sugar is dissolved (if using) and the ingredients are well integrated.

Assemble the salad

  • Add the jackfruit, carrot, onion, cilantro, mint, and basil to the bowl with the mushrooms. Add half of the dressing, stir well, and taste the salad. Add more dressing as needed. Garnish with toasted sesame seeds and fried shallots.

Eat

  • Take a chip (or piece of the chip alternative you’re using) and spoon some of the salad onto it. Eat the salad and chip together in a single bite.

Notes

You can substitute store-bought fried onions for the fried shallots.
See the blog post for recommendations on the different types of chips
This recipe was adapted from the one in Vegetarian Viet Nam by Cameron Stauch.
Easy Healthy Vegan Vietnamese Jackfruit Salad Collage

Salad

Asian Pear Salad

This Asian Pear Salad is all about nourishing refreshment. It includes spring greens, cucumbers, beets, carrots, nori, and sesame seeds. Dressed in a clean-tasting apple cider vinaigrette, it’s perfect for a warm day or any time you need a light detox.

Summer Asian pear salad

The case for refreshing food

There are some times that I really crave refreshing food – typically things like watermelon, cucumber, celery, citrus, and greens. Sometimes it’s in the summer, when I may be dehydrated or overheated. Other times it may be in cooler weather, and I’ve been eating too much starchy food or salt. I’m not sure what exactly is going on, but these refreshing foods with high water content really do the trick. I immediately feel better after eating them.

Ingredients for Asian pear salad

The Asian Pear Salad was made to be refreshing

I recently found myself in one of these “parched” states, possibly as a result of testing too many pasta dishes? Who knows.

Anyway, I wanted to put together a simple and refreshing salad for lunch. Asian pears have such a great texture – it’s like a firm and sweet watermelon, crisp and super juicy. Cucumber has a similar but different refreshing texture and the shredded beets and carrots add color and crunch. Spring greens serve as the base. They provide a bit more variety, with no overpowering flavors. Sesame seeds add some nuttiness. The shredded nori seaweed adds a gentle umami and taste of the sea. And the apple cider vinaigrette dressing, tart and mildly sweet, ties the salad refreshingly together.

Quick and easy Asian pear salad

Cooking notes

If you don’t have access to Asian pears, you can try Western pears or apples, but the texture won’t be quite the same. Try to find the crunchiest pears (or apples) available.

The skin of the Asian pear can be relatively thick. You can peel the pear or leave the peel on, depending on preference. Slicing the pear very thinly

If you’re going to substitute the vinegar, try to use a fruity one, like white wine, balsamic, or clear rice vinegar.

You may not need all of the dressing prescribed, depending on personal preference.

Easy Asian pear salad for dinner

Other plant-based Asian recipes

If you try this recipe out, let me know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @gastroplant on Instagram! I’d love to see what you come up with.

Refreshing Asian pear salad with cucumber and beet
Print Recipe

Asian Pear Salad

This one is all about nourishing refreshment. It includes spring greens, cucumbers, beets, carrots, nori, and sesame seeds. Dressed in a clean-tasting apple cider vinaigrette, it’s perfect for a warm day or any time you need a light detox.
Prep Time10 mins
Course: Salad, Side Dish
Cuisine: Asian, Japanese, Korean
Servings: 4

Ingredients

  • 5 ounces spring mix salad greens (140 grams)
  • 1 Asian pear sliced thin
  • 2 small cucumbers (or 1 large cucumber), sliced thin
  • 1 cup carrot (80 grams) shredded or julienned
  • 1 cup beet (80 grams) shredded or julienned
  • 1/2 cup nori shredded
  • 2 Tablespoons sesame seeds

Dressing

  • 2 Tablespoons apple cider vinegar
  • 1 Tablespoon olive oil
  • 2 teaspoons maple syrup

Instructions

  • Combine the ingredients for the dressing in a small mixing bowl. Stir well to combine.
  • Combine all the ingredients except for the dressing in a large salad bowl.
  • Add the dressing to the salad, starting with 2 Tablespoons and mix well. Add more dressing as needed, mixing each time you add more.

Notes

If you don’t have access to Asian pears, you can try Western pears or apples, but the texture won’t be quite the same. Try to find the crunchiest pears (or apples) available.
The skin of the Asian pear can be relatively thick. You can peel the pear or leave the skin on, depending on preference. Slicing the pear very thinly will make the skin less noticeable.
If you’re going to substitute the vinegar, try to use a fruity one, like white wine, balsamic, or clear rice vinegar.
You may not need all of the dressing prescribed, depending on personal preference.
Refreshing and quick Asian pear salad collage

Appetizer

Hijiki Salad

This Hijiki Salad features mild hijiki seaweed, shelled edamame, shredded carrots, fried tofu puffs, and avocado cubes. It’s a really nice combination of textures with flavors ranging from nutty to creamy and a subtle taste of the sea. It’s also super nutritious.

Nutritious hijiki salad snack

Why Hijiki Salad

I didn’t know about hijiki seaweed until a few months ago but I’m glad I stumbled across it. I picked some up when I was getting another kind of seaweed, fueru wakame, for the Japanese Buddha Bowl Meal Prep Recipe. I experimented with hijiki and really enjoyed it. The flavor is not too different from other seaweeds, but maybe milder. And the texture is a bit like very tender wild rice.

Ingredients for healthy vegan hijiki salad

The nutrition of Hijiki Salad

Even a small amount of hijiki seaweed contains high amounts of valuable nutrients. Like most seaweeds, it is rich in iodine, which, depending on the type of salt you use, and how much of it you use, you may not get getting enough of. Other nutrients include iron, calcium, and fiber, which are beneficial to everyone, whether plant-based eaters or not.

The ingredients in the salad

When developing this recipe, I wanted to stay relatively true to the traditional Japanese flavors, with just some minor tweaks. Traditional ingredients include the carrot, fried tofu puff (aburaage), and sesame seeds. I added some avocado, which goes well with many Japanese sea flavors and adds some creaminess to the dish. The seasoning is almost traditional – sake, soy sauce, and maple syrup. Maple is not a Japanese ingredient but it does well in this case.

Nutritious hijiki salad appetizer

The preparation method

The method in this recipe is pretty traditional and involves rehydrating the seaweed, then sauteeing all the ingredients together, at the same time reducing the sauce in the same pan. It is possible to rehydrate the seaweed and eat it raw, but this method firms up the seaweed, so it’s less soggy, and concentrates the flavors of the sauce.

Some cooking notes

The hijiki needs at least 30 minutes to rehydrate. You can rehydrate it in advance, drain it, and store it in an airtight container in the fridge if you want the cooking to go quickly.

You can also store the completed salad in an airtight container in the fridge for up to five days.

The salad can be served warm, at room temperature, or chilled. If you plan to reheat it, I recommend removing the avocado before doing so, then adding it back.

You can replace the maple syrup for any other sweetener of your choice.

Healthy hijiki salad close-up

Other plant-based Japanese recipes

If you try this recipe out, let me know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @gastroplant on Instagram! I’d love to see what you come up with.

Healthy hijiki salad square
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Hijiki Salad

This dish features mild hijiki seaweed, shelled edamame, shredded carrots, fried tofu puffs, and avocado cubes. It’s a really nice combination of textures with flavors ranging from nutty to creamy and a subtle taste of the sea. It’s also super nutritious.
Prep Time10 mins
Cook Time15 mins
Rehydrating time30 mins
Total Time25 mins
Course: Appetizer, Side Dish
Cuisine: Japanese
Servings: 8

Ingredients

  • 1/2 cup dried hijiki seaweed
  • 1/2 large carrot julienned or shredded
  • 2 sheets aburaage fried tofu puff, cut into strips
  • 1/2 cup shelled cooked edamame
  • 1/2 large avocado cut into cubes
  • 1 teaspoon neutral cooking oil
  • 2 Tablespoons sake
  • 1 Tablespoon soy sauce
  • 2 teaspoons maple syrup
  • 1/4 cup vegetable broth or vegetarian dashi
  • 1 1/2 Tablespoons toasted sesame seeds

Instructions

  • Place hijiki in a large bowl and cover with at least 4 cups of water. Rehydrate for at least 30 minutes. Drain and rinse hijiki
  • Heat the oil in a large nonstick skillet over medium heat. When the oil is hot, add the carrot and stir for 1 minute. Add the aburaage and drained hijiki and stir for 1 more minute.
  • Add the sake, soy sauce, maple syrup, and vegetable broth (or dashi) and stir well. Turn to medium-high heat. Stir and cook until the liquid has nearly evaporated, 6 to 8 minutes. Add the edamame annd continue to stir until the liquid has evaporated, 2-3 minutes.
  • Remove skillet from heat and add the sesame seeds. Stir well. You can serve it immediately, allow it to cool, or even chill it before serving. Serve with avocado cubes.

Notes

You can store the salad in an airtight container in the fridge for up to 5 days.
You can rehydrate the hijiki in advance and store it after draining it.
I used maple syrup because of its ease of use. You can substitute sugar (more traditional) or any other sweetener you like.
Easy nutritious vegan hijiki salad collage

Dinner

Vegan Yaki Udon

This vegan yaki udon is made with thick, tender noodles, assorted veggies, and shiitake mushrooms, all in a sauce that is light but deeply umami. I guarantee it’s better than the one from your local takeout spot.

Easy plant-based stir-fried udon noodles

Stir-fried noodles are just great

I was trying to come up with the reason that stir-fried noodles are so satisfying, and I think that it comes down to mouthfeel. Something about hot oil-coated chewy-yet-tender noodles in a salty, sometimes spicy, sour, or sweet sauce is really enjoyable to eat. There are other additions – meat, vegetables, mushrooms, tofu – that add some character, but they are really just supporting cast. Whether we’re talking about lo mein, pad thai, char kway teow, japchae, or mee goreng, it’s the noodles that are the star of the dish.

Ingredients for a quick and easy vegan yaki udon

Udon is a special kind of noodle

Of the different shapes and sizes that noodles come in, few come close to udon in thickness. They are thicker than any solid Italian pasta. A few types of handmade Chinese noodles approach udon thickness, but they are flat, while udon is round.

Because of the thickness, udon has a unique “toothfeel”. It’s both soft and chewy. The noodles are so substantial that a meal might consist of just 10 or 15 strands. They absorb flavor really well and can stand up to a lot of heat without getting soggy or falling apart. Udon can be used in soup, stir-fried, or even served cold.

Serving easy plant-based stir-fried udon noodles for dinner

This vegan yaki udon recipe

I wanted to develop a fairly easy yaki (stir-fried) udon recipe that includes some variety of plant-based foods to make a complete meal. I went with napa cabbage because of its versatility, shiitake mushrooms for their intense flavor, carrots for their crunchy texture, and fried tofu puffs (aburaage) for their special texture.

The cooking process is straightforward. Either thaw or boil the frozen udon noodles. Mix the stir-fry sauce (or make your own – see below). Then begin stir-frying the vegetables. There are onions, mushrooms, carrots, cabbage, and green onions. Once those are mostly cooked, you add the noodles, the sauce, and some seasoning, and stir everything together. The whole cooking process takes just over 10 minutes.

Mega delicious vegan yaki udon on the table for dinner

The stir-fry sauce

I needed to develop a sauce for this recipe since the traditional version actually uses a soup base known as “mentsuyu”, which is not plant-based. The flavor of mentsuyu is quite nuanced with many layers of umami. It has soy sauce, kombu (kelp), and bonito flakes. Plus the boozy sweetness of sake and mirin. My goal was to replicate, as best I could, the fishy, smoky, umami of the bonito flakes. I did this two ways.

First, I tested the recipe using a homemade kombu dashi-based mentsuyu, which took some time to make but really captured the essence of the sea. I used kombu, nori, dried shiitake mushroom, and liquid smoke, in addition to the soy sauce, sake, mirin, and maple syrup. That mentsuyu was richly flavored and worked wonderfully in the yaki udon, but it is another recipe in itself. I’ll share it in the coming days.

The other mentsuyu I used was much quicker and easier. It didn’t require any cooking and consisted of soy sauce, mirin, sake, maple syrup, liquid smoke, and vegetarian stir fry sauce. Vegetarian stir fry sauce, aka vegetarian oyster sauce, is made from shiitake mushrooms and is quite concentrated. This quick mentsuyu also worked quite well.

Easy plant-based yaki udon with mushrooms and tofu

How to shop for the vegan yaki udon

If you have an Asian market nearby, I highly recommend paying it a visit. There you should be able to get the ingredients for this dish, including:

  • Frozen udon noodles (external link) – It’s important that you get the frozen kind. They may be labeled as “U-Dong” if produced by a Korean brand. This is fine. The noodles typically come in packs of five 8-ounce (250-gram) bricks. You can use dried udon noodles, which you’ll need to boil completely according to the instructions, but the result will be totally different. Dried udon is just not the same.
  • Frozen Fried tofu puffs aka aburaage (external) – these are sheets of fried tofu that can actually be made into pockets. They have a really nice chewy texture somewhere between firm tofu and a fried egg.
  • Vegetarian stir fry (oyster) sauce (external) – made from shiitake mushrooms, it is salty and umami
  • Japanese garnishes – I like to top my yaki udon with various seasonings which are used as condiments. My favorites are furikake – a mixture of shredded seaweed and sesame seeds, seven spice aka shichimi togarashi (external) – a spicy and nutty and savory all-around seasoning, ground sansho (external) – like Sichuan peppercorn but more citrusy, and Japanese chili oil (external) which has a fantastic nuttiness to it.
  • Ingredients for homemade plant-based dashi mentsuyu (to be shared shortly)

Easy vegetable yaki udon close-up

Other delicious plant-based Japanese recipes

  • Tonkotstu Ramen and Ramen Broth – so far, my favorite vegan ramen ever. It’s rich, velvety, and full of nutty umami flavor.
  • Curry Rice – a satisfying and comforting staple dish, this curry is mild and well-rounded and goes well with practically any savory food.
  • Japanese Buddha Bowl Meal Prep – a diverse and nourishing array of foods you can prepare in advance. Includes roasted sweet potatoes, mixed rice, seaweed salad, and a tangy sesame dressing.

If you try this recipe out, let me know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @gastroplant on Instagram! I’d love to see what you come up with.

Easy plant-based stir-fried udon noodles
Print Recipe

Vegan Yaki Udon

Thick, tender noodles, assorted veggies, and shiitake mushrooms, all in a sauce that is light but deeply umami. I guarantee it’s better than the one from your local takeout spot.
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: Dinner
Cuisine: Japanese
Servings: 2
Author: Thomas

Ingredients

  • 2 “bricks” frozen udon noodles 8 ounces / 250 grams per brick
  • 1 Tablespoon neutral cooking oil
  • 1/2 onion sliced thinly
  • 3 napa cabbage leaves sliced into short strips
  • 1 medium carrot julienned or shredded
  • 4 medium fresh shiitake mushrooms sliced thinly
  • 2 tofu puffs aburaage sheets, sliced into thin strips
  • 3 green onions with the white part cut into 2-inch pieces and the green part chopped finely and set aside for garnish
  • 1/8 teaspoon white pepper
  • 1 teaspoon soy sauce

Sauce

  • 1 Tablespoon sake
  • 1 Tablespoon mirin
  • 1 Tablespoon soy sauce
  • 1/2 teaspoon maple syrup or other sweetener
  • 2 teaspoons vegetarian stir-fry sauce
  • 5 drops liquid smoke
  • 1 Tablespoon water

Garnishes (optional)

  • Furikake
  • Shichimi togarashi
  • Chili oil
  • Sansho

Instructions

Prepare the noodles

  • The noodles can be thawed overnight in the fridge or boiled for about 3 minutes. If the noodles have completely thawed you do not need to boil them. If using dried noodles (not recommended, see notes) follow the instructions on the package. Drain noodles and set aside.

Mix the sauce

  • Combine all the ingredients for the sauce in a bowl. Stir to mix well.

Cook the stir-fry

  • Prepare your stir-fry station by the stove with a large nonstick skillet, a pair of tongs or chopsticks, all the prepared ingredients, the sauce, and the noodles.
  • Heat the oil in the skillet over medium heat. When the oil is hot, add the onion. Stir occasionally for 3-4 minutes until the onion has softened.
  • Add the carrot and cabbage and stir for 1 minute.
  • Add the shiitake mushrooms and green onion. Stir for 3 minutes until the onion begins to soften.
  • Add the noodles. Stir well with the other ingredients. Pour in the sauce, soy sauce, and white pepper. Stir for 2-3 minutes until the noodles are heated through and well coated with sauce.
  • Serve immediately and garnish with the green onion tips and any of the suggested seasoning condiments.

Notes

Dried udon will work in this recipe, but the result will be quite different. You will want to slightly undercook the dried noodles when boiling them because they will absorb the sauce and cook a bit more.
Use frozen udon noodles if you have the option.
As an alternative to the sauce, you can use homemade vegan dashi-based mentsuyu (recipe coming soon).
Do take note that the recipe uses soy sauce in the sauce and in the stir fry (two times) to accommodate the possibility of using prepared mentsuyu.
You can substitute other types of sweetener for the maple syrup, which I used for convenience. Traditional Japanese recipes use sugar. A liquid will be easier to dissolve.
Fast easy delicious plant-based yaki-udon with veggies, mushrooms, and tofu

Meal Prep

Air Fryer Carrots

These Air Fryer Carrots are dusted in spices and air-fried until crispy and sweet. The flavors of the carrot develop nicely and pair perfectly with the cumin, chile, and garlic. It’s a solid easy side dish that you can whip up on a moment’s notice.

Easy spiced air fryer carrots on the dinner table

Simple dishes make for easier decisions

I’ve been cooking a lot lately and it can get exhausting. A lot of the dishes have on the complex side, many with 20 or more ingredients. It’s fun to cook stuff like that, but not practical for a quick weeknight dinner. Lately, I’ve had to fight the impulse to order takeout and remind myself that cooking doesn’t need to be so complicated all the time.

Dishes like these carrots make it a lot easier to fight that takeout urge. Just 15 minutes of air-frying, and you’ve got a tasty and nutritious side dish. Air-frying is quite a hands-off process, so you can focus on doing something else during that time.

Ingredients for air fryer carrots

Inspiration for the air fryer carrots

There were a few things that influenced me to develop this recipe. Of course, there was my own need to have another quick side dish I could rely on. And I’ve been using the air fryer quite a bit since my stove-oven combo doesn’t have gas at the moment.

But I also wanted the flavors to be intense enough that the dish is fun to eat. I was inspired by the flavor profile used in many dishes in Northwest China (Xinjiang for you geography nerds). It’s cumin and chile powder and it is fantastic on practically anything roasted or grilled. The flavor profile is also consistent with dishes in many other cuisines, including Indian, Mediterranean, and Mexican.

The cooking process

Start by preheating the air fryer for 5 minutes. While that’s going on, you can wash and chop the carrots. You can also peel them if you want. There are some who say you should always peel them for better texture and flavor. But there are also some who say you don’t really need to. When I cooked this recipe, I did not peel the carrots and they still came out delicious.

After the air fryer has preheated, you put the carrots in (no seasoning yet) and cook them for 10 minutes. This will dehydrate the exterior a bit and help develop flavor in the interior.

After that’s done, you quickly transfer the carrots to a bowl and toss them with spices and oil. I add the oil later because the cooking temperature we’re using is above the smoke point of olive oil. And you don’t want to burn your olive oil because burned oil tastes bad and will activate your smoke alarm. You also want to toast, but not burn, the spices.

Air fry the carrots five more minutes after seasoning and they’re done. They’ll be browned and crispy on the outside, tender and sweet on the inside, and popping with aromatic flavor. You can garnish them with sesame seeds if you like. They add a nice nuttiness that goes well with the seasonings.

Easy healthy spiced air fryer carrots

Cooking tips

When I tested the recipe, I used pretty thin carrots, as shown in the photos. They were all less than 1 inch (2.5 cm) in diameter and the cooking time is based on small pieces like this. If you make this dish using larger carrots, be sure to cut them so that the thickness is about half an inch (1.25 cm). This will ensure that the carrots are cooked through.

I used a technique to cut these carrots in a sort of irregular way that creates lots of corners to get crispy. To cut carrots as you see here, start by cutting at an angle like you’re trying to create a sharp point on the end of the carrot. Then rotate the carrot 90 degrees and cut the same way. Continue doing this and you’ll have pieces like mine.

Be careful around the spice level. I used a medium-spicy chile powder when I tested the recipe. If you’re using a mild powder or paprika, you can double the amount. And if using cayenne, reduce the amount to a pinch.

If you’re not into this spice blend, the method works with many others, including just olive oil, salt, and pepper. Feel free to experiment.

Easy spiced air fryer carrots close-up

This dish will pair well with

  • Mediterranean Buddha Bowl Meal Prep – the spices used on the carrots will fit in seamlessly with Mediterranean flavors. You can make a double batch and eat them throughout the week.
  • Vegan Massaman Curry – If you need a flavorful side, the carrots use a lot of the same spices as this curry, but with totally different textures.
  • Vegan Turmeric Latte – This drink uses turmeric and ginger, which go very well with cumin and chile. The drink is only mildly sweet so it doesn’t clash with a savory meal.
  • Breakfast Tacos – cumin and chile are so widely used in Mexican cooking that these carrots would be at home in a breakfast taco or in an enchilada.

If you try this recipe out, let me know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @gastroplant on Instagram! I’d love to see what you come up with.

Easy spiced air fryer carrots
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5 from 1 vote

Air Fryer Carrots

They’re dusted in spices and air-fried until crispy and sweet. The flavors of the carrot develop nicely and pair perfectly with the cumin, chile, and garlic. It’s a solid easy side dish that you can whip up on a moment’s notice.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Side, Side Dish
Cuisine: Chinese, Indian, Mediterranean, Mexican
Servings: 4

Ingredients

  • 1/2 pound carrots
  • 1/2 Tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon chile powder
  • 1/8 teaspoon garlic powder
  • Pinch salt
  • Toasted sesame seeds (optional garnish)
  • Fresh cilantro coriander leaves, chopped (optional garnish)

Instructions

  • Preheat the air fryer for 5 minutes at 390 F (200 C). Wash and chop the carrots while the air fryer preheats
  • Place the carrots in the air fryer basket. Air fry for 10 minutes at 390 F (200 C).
  • Transfer carrots to a medium-sized bowl. Combine olive oil, cumin, chile powder, garlic powder, and salt in the bowl with the carrots. Stir to coat the carrots well in seasoning and oil.
  • Return carrots to air fryer basket and air fry at 390 F (200 C) for 5 minutes until the carrots are well browned on the edges.
  • Remove carrots from the air fryer, garnish with sesame seeds and/or cilantro (if using) and serve immediately.

Notes

Cut the carrots so that they are not more than 1/2 inch (1.25 cm) thick on their thinnest dimension. They can be of any length you like.
I used a chile powder with a medium spice level. You can use more if your chile powder is mild. If using cayenne, reduce the amount to a pinch.
Easy Healthy Spiced Air Fryer Carrots collage