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This is an easy healthy appetizer or snack. It can also be used as a side dish.
Ingredients
- 1 teaspoon olive oil
- ¼ cup water
- 2 tablespoons soy flour
- 1/3 cup plain bread crumbs
- 1 teaspoon herbes de Provence
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ground black pepper to taste
- 1 dash cayenne pepper
- 2 zucchinis, quartered and cut into spears
- 1 tablespoon vegan mayonnaise (Optional)
- 1 tablespoon ketchup (Optional)
Directions
Step 1
Preheat oven to 350 degrees F (175 degrees C). Spread olive oil on a large baking sheet.
Step 2
Mix water and soy flour together in a bowl to form a thick, pancake-like batter.
Step 3
Stir bread crumbs, herbes de Provence, garlic powder, salt, pepper, and cayenne pepper together on a shallow plate.
Step 4
Dip zucchini spears into the batter. Roll in bread crumb mixture to coat. Place spears cut-side down on the prepared baking sheet, all facing the same direction.
Step 5
Bake in the preheated oven until lightly golden, about 10 minutes. Turn to other cut side and bake for 10 minutes. Turn spears so they are skin-side down; continue baking until browned, about 5 minutes more.
Step 6
Transfer zucchini spears to a platter. Serve with vegan mayonnaise and ketchup.
Cook’s Note:
Substitute Italian seasoning for the herbes de Provence if preferred.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 91 | |
| % Daily Value * | |
| Total Fat4g | 5% |
| Saturated Fat1g | 4% |
| Sodium272mg | 12% |
| Total Carbohydrate12g | 4% |
| Dietary Fiber2g | 6% |
| Total Sugars3g | |
| Protein3g | |
| Vitamin C11mg | 55% |
| Calcium33mg | 3% |
| Iron1mg | 6% |
| Potassium245mg | 5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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