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air fryer broccoli and cauliflower in a white plate

Broccoli and Cauliflower Air Fryer

Meghna
Broccoli and Cauliflower Air Fryer recipe makes a delicious, quick & easy beginner friendly side dish. You can make this air fryer broccoli and cauliflower with your favorite seasonings & very little oil. This nutrient dense, fiber packed vegan roasted cauliflower & broccoli also get's done under 20 mins. Kids love them too!
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Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Side Dish
Cuisine American
Servings 3 people
Calories 46 kcal

Equipment

  • Air Fryer

Recipe Video

Ingredients
 

  • 2 cups Broccoli - **cut into large florets with about ½ or 1 inch stems intact.
  • 2 cups Cauliflower - **cut into large florets with about ½ stems intact.
  • ½ teaspoon red pepper flakes - **skip if making it for kids.
  • ½ teaspoon crushed black pepper - **or ¼ teaspoon ground black pepper. You can add less or more acccording to your own liking.
  • 1 teaspoon garlic - **grated in a mircoplane.
  • 2 tsbp olive oil - **use light or extra light olive oil. They are good for high heat cooking.
  • salt to taste - **add according to your own personal taste preference.

Instructions
 

Season the broccoli and cauliflower

  • Rinse the broccoli and cauliflower florets under running tap water. Drain them in a colander or strainer. Place them in a large bowl. Add the olive oil, red pepper flakes, crushed black pepper, grated garlic and salt according to your own personal liking and toss the florets well.
    seasoning broccoli and cauliflower florets in a clear glass bowl

Air Fry & serve

  • Pre-heat the air fryer at 380 F. Spray the air fryer basket with cooking oil spray. Dump the seasoned broccoli and cauliflower florets inside the air fryer basket in a single layer. Do not over crowd. Air Fry for 10 mins shaking the basket every 3-4 mins. For extra crispy broccoli and cauliflower air fry for 12 mins.
    seasoned broccoli and cauliflower florets in air fryer basket
  • Serve immediately with lemon wedges and enjoy!
    air fryer broccoli and cauliflower served on a white plate with fork and spoon

Notes

  1. Rinse florets: Make sure rinse the florets well under running tap water. Drain them well too. If you are using inorganic vegetables add 1 teaspoon baking soda in every 2 cups water and soak the veggies in this water for 15 mins. Rinse with water afterwards and drain well.
  2. Cook time: The cook time might slightly vary according to your air fryer model, brand, make. I tested this recipe using Bella Air Fryer, Instant Vortex Air Fryer and also the instant pot air fryer lid. And the cook time worked well in these appliances.
  3. Seasoning options: You can add about ½ teaspoon Italian seasoning or just oregano for a flavor variation. You can also garnish it with various fresh chopped herbs like parsley, chives.
  4. Adding Onion: If you love onion you can add about ½ cup thickly sliced yellow onion along with the florets and air fry everything together.
  5. Is this recipe spicy: Todays recipe is not spicy. However, it has a slight kick. If you are making it for kids do skip adding the red pepper flakes.
 
Calorific details are provided by a third party application & are to be used as indicative figures only. If you are on a restricted diet please do use your own preferred nutritional calculator.
 
 
Nutrition Facts
Broccoli and Cauliflower Air Fryer
Amount per Serving
Calories
46
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
46
mg
2
%
Potassium
 
402
mg
11
%
Carbohydrates
 
8
g
3
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Protein
 
3
g
6
%
Vitamin A
 
477
IU
10
%
Vitamin C
 
87
mg
105
%
Calcium
 
46
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
 

Nutrition

Calories: 46kcalCarbohydrates: 8gProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 46mgPotassium: 402mgFiber: 3gSugar: 2gVitamin A: 477IUVitamin C: 87mgCalcium: 46mgIron: 1mg
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