Vegetable Fritto Misto (Di Verdura)
Italy
Known as an Italian recipe, with similar versions prepared across other nations.
Ingredients 19 ingredients
- 1/2 cup superfine semolina flour
- -- round
- 2 lemons -- cut into wedges
- 1 cup cold water
- 12 zucchini flowers
- -- round
- 1 medium zucchini -- cut 1/4" thick
- 2 lemons -- cut 1/8" thick
- kosher salt -- for sprinkling
- 6 medium crimini mushrooms -- halved
- 1/2 pound broccoli in florets -- sliced 1/8" thick
- 6 baby artichokes -- stems on
- 1/2 cup unbleached flour
- 6 cups olive oil -- for frying
- 2 teaspoons baking powder
- 1/2 pound cauliflower in florets -- sliced 1/8" thick
- 3 tablespoons virgin olive oil
- Dip
- 1 teaspoon salt
Possible health benefits
General information, not medical advice.
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Lemon
High in vitamin C · 53 mg per 100 g, 66% of the reference intake per 100 g
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
- Vitamin C contributes to normal collagen formation for the normal function of bones.
- Vitamin C contributes to normal collagen formation for the normal function of cartilage.
11 more authorised claims
- Vitamin C contributes to normal collagen formation for the normal function of gums.
- Vitamin C contributes to normal collagen formation for the normal function of skin.
- Vitamin C contributes to normal collagen formation for the normal function of teeth.
- Vitamin C contributes to normal energy-yielding metabolism.
- Vitamin C contributes to normal functioning of the nervous system.
- Vitamin C contributes to normal psychological function.
- Vitamin C contributes to the normal function of the immune system.
- Vitamin C contributes to the protection of cells from oxidative stress.
- Vitamin C contributes to the reduction of tiredness and fatigue.
- Vitamin C contributes to the regeneration of the reduced form of vitamin E.
- Vitamin C increases iron absorption.
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet
Source of protein · 1.1 g per 100 g, 15% of the energy from protein
- Protein contributes to a growth in muscle mass.
- Protein contributes to the maintenance of muscle mass.
- Protein contributes to the maintenance of normal bones.
Nutrients per 100 g of “Lemons, raw, without peel”, USDA FoodData Central.
Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).
Cook safely
Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.
- Hot oil. Never put water on an oil fire: turn off the heat and cover the pan with a lid or a damp tea towel. Pat food dry before it goes into hot oil, and lower it in gently, away from you.
- Oven and hot trays. Use dry oven gloves for trays and dishes: a hot tray looks just like a cold one. Open the oven door away from your face and let the first rush of heat out.
- Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.
Method
Chef Wood
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- Preheat oven to 300F.
- Place a large platter covered with a towel in oven. Trim the artichokes of tough outer leaves, peel the stems and cut into quarters. Soak chokes in cool acidulated water.
- Heat oil to 370F in a 6-inch tall frying pan with basket. Make batter by stirring together flour, semolina, baking powder and salt.
- Slowly add cold water, stirring until smooth batter is formed. Add oil and stir through.
- To cook, dip vegetables in order of ingredients in as little batter as possible and fry until each is golden-brown and crisp. Drain after frying on paper towels. When drained, arrange on platter. Move quickly -- each vegetable should take 3 to 4 minutes at most. When finished with zucchini blossoms, sprinkle whole platter with kosher salt and serve immediately with lemon wedges.
Plating
Cookware for this recipe
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Frying pan
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Chef's knife
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Cutting board
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Vegetable peeler
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Wooden spoon
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Colander