Baked Vegetable Tempura with Spicy Dip

  • 20MINS
  • 20MINS
  • 214KCAL

Breadcrumbed crispy vegetables served with a spicy mayonnaise, the perfect fakeaway that fits slimming plans like Weight Watchers

  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
  • Fakeaways pinchofnom.com
Easy Peasy Baked Vegetable Tempura with Spicy Dip pinchofnom.com

NutritionPer Serving

  • Calories214
  • Carbs39g
  • Protein7.8g
  • Fat2.4g
  • Saturates0.6g
  • Sugars4.5g

Baked Vegetable Tempura with Spicy Dip - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

Vegetable tempura used to be one of our favourite takeaway dishes, but because it’s typically deep-fried in a high calorie batter, it’s usually firmly off the menu on slimming plans. Not anymore! We’ve used panko breadcrumbs to keep it light, and a variety of crunchy fresh veggies. An ideal starter, side or accompaniment to so many dishes, this Baked Vegetable Tempura is full of healthy swaps and takes only 40 minutes!

Panko breadcrumbs are a lighter alternative to traditional blitzed bread, and we find they go a lot further, too. The Spiced Mayonnaise complements the crunch perfectly, but you could try a number of sauces, perhaps garlic mayo or even our delicious Sweet Chilli Sauce. Try out some flavour combos and let us know your favourite!

What diets is this Baked Vegetable Tempura with Spicy Dip suitable for?

This Baked Vegetable Tempura with Spicy Dip recipe is suitable for dairy free diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Baked Vegetable Tempura with Spicy Dip recipe?

  • You need to count 5 Points per portion of this Baked Vegetable Tempura with Spicy Dip recipe if you’re on WW Green.
  • You need to count 5 Points per portion of this Baked Vegetable Tempura with Spicy Dip recipe if you’re on WW Blue.
  • You need to count 5 Points per portion of this Baked Vegetable Tempura with Spicy Dip recipe if you’re on WW Purple.

Do you need any special ingredients to make Baked Vegetable Tempura with Spicy Dip?

Panko breadcrumbs are the smaller, crispier cousin of normal breadcrumbs and you can usually pick them up in the baking aisle.

How many calories are in this Baked Vegetable Tempura with Spicy Dip?

There are 217 calories per portion in this Baked Vegetable Tempura with Spicy Dip which means it falls into our Everyday Light category.

This Baked Vegetable Tempura with Spicy Dip is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Preheat the oven 200ºc fan. Spray 2 baking trays with low-calorie cooking spray and use to grease the trays.

Step 2

Mix the cornflour with the garlic granules and season with salt and pepper.

Step 2 pinchofnom.com

Step 3

Coat the vegetables in cornflour, then dip in the egg white and thoroughly coat in breadcrumbs. Place on the baking trays and spray with a little low-calorie cooking spray.

Step 3 pinchofnom.com

Step 4

Bake for 15- 20 minutes until golden and the vegetables are just tender. Move the position of the trays once or twice during cooking to ensure even cooking.

Step 5

Mix the mayonnaise, sriracha sauce, lemon juice and coriander together in a small bowl and season to taste with salt and pepper.

Step 5 pinchofnom.com

Step 6

Serve the vegetable tempura immediately with the dip.

Baked Vegetable Tempura with Spicy Dip - Pinch of Nom Slimming Recipes

What could I serve with this Baked Vegetable Tempura with Spicy Dip?

You could serve this dish alongside fried rice, alongside some of our popular sides and dips!

How do you know when this Baked Vegetable Tempura with Spicy Dip is cooked?

You should cook this Baked Vegetable Tempura with Spicy Dip until the coating is golden and the vegetables are just tender. This will take around 20 minutes.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Baked Vegetable Tempura with Spicy Dip in the fridge?

Once you’ve put it out, ideally you should eat it straight away, it’s best eaten fresh.

Can I freeze Baked Vegetable Tempura with Spicy Dip?

This recipe isn’t suitable for freezing as you want the vegetables to be tender and the coating crispy. It’s best eaten fresh from the oven!

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Baked Vegetable Tempura with Spicy Dip

Breadcrumbed crispy vegetables served with a spicy mayonnaise, the perfect fakeaway that fits slimming plans like Weight Watchers
  • Prep Time
    20 MINS
  • Cook Time
    20 MINS
  • KCals 214
  • Carbs 39G
  • WW Points:
  • 5 Green
  • 5 Blue
  • 5 Purple

Ingredients

  • 8 small cauliflower florets
  • 8 button mushrooms
  • 1 small courgette cut into 1cm x 4cm sticks
  • 1 small red pepper cut into 1cm wide slices
  • 3 egg whites beaten
  • 130 g lighter than light mayonnaise
  • 100 g panko breadcrumbs
  • 60 g cornflour
  • ½ tsp garlic granules
  • ½ tsp lemon juice
  • ¼ tsp sriracha sauce
  • 6 g coriander leaves chopped
  • salt and pepper to taste
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Pre-heat the oven 200ºc fan. Spray 2 baking trays with low-calorie cooking spray and use to grease the trays.
  2. Mix the cornflour with the garlic granules and season with salt and pepper.
  3. Coat the vegetables in cornflour, then dip in the egg white and thoroughly coat in breadcrumbs. Place on the baking trays and spray with a little low-calorie cooking spray.
  4. Bake for 15- 20 minutes until golden and the vegetables are just tender. Move the position of the trays once or twice during cooking to ensure even cooking.
  5. Mix the mayonnaise, sriracha sauce, lemon juice and coriander together in a small bowl and season to taste with salt and pepper.
  6. Serve the vegetable tempura immediately with the dip.

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Recipe notes

Tip: Place 3 dinner plates in a row with cornflour on one, the beaten egg whites on another and the breadcrumbs on another. This will help when coating the vegetables.

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