RECIPE: Baked Veggie Tempura

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 This article is featured in the October '07 Feeding Your Family Newsletter
Recipes: Baked Veggie Tempura | What's in Season? Squash | Living Large | Things We Love! Cloth Bags |  Health Check: Diet Sodas

By Larissa Phillips

October is still a prime harvest month. To use up some of the incredible bounty at the farmers' market, try this healthier version of a classic Japanese favorite: vegetable tempura. To choose your vegetables, just visit the market and see what catches your eye. This is a great vegetarian main dish.


  • 2 eggs

  • 1-1/2 cups panko (Japanese bread crumbs)

  • 1/4 tsp. salt

  • About three cups of seasonal vegetables, such as broccoli, green beans (trimmed as necessary, and cut into 2- to-3-inch pieces) and sweet potatoes (cut on the diagonal int1/4-inch thick slices)

  • 1/4 cup flour

Honey Mustard Sauce

  • 2 Tbsp. butter

  • 1/4 cup Dijon-style mustard

  • 2 Tbsp. honey

  • 1/4 cup water

Japanese Dipping Sauce

  • 1/4 cup rice vinegar

  • 1/4 cup soy sauce

  • 1 Tbsp. maple syrup or cane sugar

  • 1/4 cup water


1. For dipping sauces, heat ingredients of each respective recipe together, stir well and set aside.

2. Preheat the oven to 450°F. Brush or spray a baking pan with oil.

3. Make the tempura batter: In a wide, shallow bowl, beat the eggs until well mixed. In another bowl, combine the pankand the salt.

4. Make sure the vegetables are washed and dried. In a large bowl, toss the vegetables in the flour. Then dip the vegetables, a few at a time, into the eggs, then intthe pankmixture tcoat. Hint: Use tongs to keep from tempura-ing your own fingers! Arrange the vegetables on the baking sheet.

5. Bake for about 10 minutes, or until they are just browning, turning once about halfway through. Serve immediately with the dipping sauces.