Vegan Oven-Fried Zucchini Sticks

Name: Vegan Oven-Fried Zucchini Sticks
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 1 teaspoon olive oil; 0.25 cup water; 2 tablespoons soy flour; 0.33333334326744 cup plain bread crumbs; 1 teaspoon herbes de Provence; 0.25 teaspoon garlic powder; 0.25 teaspoon salt; ground black pepper to taste; 1 dash cayenne pepper; 2 zucchinis, quartered and cut into spears; 1 tablespoon vegan mayonnaise; 1 tablespoon ketchup

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This is an easy healthy appetizer or snack. It can also be used as a side dish.

Submitted by SadieTheVeganLady

Published on April 4, 2019

Prep Time:

20 mins

Cook Time:

25 mins

Total Time:

45 mins

Servings:

4

Yield:

24 zucchini sticks

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Ingredients

1 teaspoon olive oil
¼ cup water
2 tablespoons soy flour
⅓ 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

Preheat oven to 350 degrees F (175 degrees C). Spread olive oil on a large baking sheet.
Mix water and soy flour together in a bowl to form a thick, pancake-like batter.
Stir bread crumbs, herbes de Provence, garlic powder, salt, pepper, and cayenne pepper together on a shallow plate.
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.
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.
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)

91	Calories
4g	Fat
12g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 91
% Daily Value *
Total Fat 4g	5%
Saturated Fat 1g	4%
Sodium 272mg	12%
Total Carbohydrate 12g	4%
Dietary Fiber 2g	6%
Total Sugars 3g
Protein 3g	6%
Vitamin C 11mg	12%
Calcium 33mg	3%
Iron 1mg	6%
Potassium 245mg	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.

Vegan Oven-Fried Zucchini Sticks

Ingredients

Directions

Cook's Note:

Nutrition Facts (per serving)

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