について Tempura
Lightly battered and deep-fried shrimp and vegetables
How to Make Tempura (Traditional & Healthy Version)
Tempura is a beloved Japanese dish known for its light, crisp batter and delicate presentation. Originating in the 16th century, tempura was embraced in Japan and transformed into an art form, especially in the Kansai and Kanto regions. It is typically enjoyed as a dinner dish and is celebrated for its use of fresh, seasonal vegetables (yasai) and seafood (ebi, or shrimp). The taste is subtle yet umami-rich, with each ingredient retaining its unique flavor encased in a barely-there, golden coating. A healthy tempura recipe focuses on fresh ingredients and a lighter tempura batter, minimizing oil absorption while preserving authentic taste and texture. The emphasis is on the natural flavors of the vegetables and seafood, complemented by a simple dipping sauce (tentsuyu) made from dashi, shoyu (soy sauce), and mirin. This dish is not only a delight to the palate but also a visual feast, as each piece is carefully arranged for aesthetic appeal. Whether you’re new to Japanese cuisine or a tempura enthusiast, this recipe will guide you to a satisfying, guilt-free experience that celebrates the essence of Japanese cooking.
材料(6-8 pieces tempura with dipping sauce per person分)
- 6 pieces Large shrimp (ebi), peeled and deveined (tail on)
- 1 small Eggplant (nasu), sliced (Japanese variety preferred)
- 1 small Sweet potato (satsumaimo), thinly sliced (skin on)
- 4 pieces Shiitake mushrooms, stems removed
- 1 small Carrot, cut into thin sticks
- 1/2 cup All-purpose flour (use cake flour for lighter texture)
- 1/4 cup Potato starch (katakuriko) or cornstarch
- 2/3 cup Ice-cold water (important for crisp batter)
- 1 Egg white (lightens the batter)
- for deep frying Neutral oil (such as canola or rice bran oil) (about 3 cups)
- 1/2 cup Dashi stock (for tentsuyu sauce)
- 2 tablespoons Soy sauce (shoyu) (low sodium preferred)
- 1 tablespoon Mirin
- 2 tablespoons Grated daikon radish (for garnish) - オプション
作り方
- 1
Prepare the vegetables and shrimp: Slice the eggplant and sweet potato into thin, even pieces. Peel and devein the shrimp, leaving the tails on. Pat all ingredients dry with a paper towel.
5 minutes
Dry ingredients ensure crispiness and prevent oil splatter.
- 2
Heat oil in a deep pan to 170°C (340°F). Use enough oil to submerge the tempura pieces.
5 minutes
Maintain temperature for even cooking and less oil absorption.
- 3
Make the tempura batter: In a bowl, gently mix the flour, potato starch, ice-cold water, and egg white until just combined. Do not overmix; lumps are okay.
3 minutes
Cold batter and minimal mixing create a delicate, crispy texture.
- 4
Dredge each vegetable and shrimp lightly in flour, then dip into the batter, letting excess drip off.
2 minutes
Dusting with flour helps the batter adhere evenly.
この料理が健康的な理由
Choosing fresh, seasonal vegetables and shrimp makes this tempura a nutrient-dense option. Using a lighter, cold batter and frying at the proper temperature ensures the tempura stays crisp without absorbing excess oil, reducing overall calories and fat. Skipping heavy sauces and serving with a simple, homemade tentsuyu keeps sodium and sugars in check. It’s a wholesome dinner choice for those seeking authentic flavor without sacrificing nutrition.
This tempura recipe is rich in vitamins and minerals from a variety of fresh, seasonal vegetables like eggplant, sweet potato, and carrots. Shrimp provides lean protein, while the use of potato starch and ice-cold batter minimizes oil absorption, making the dish lighter. The small amount of oil used for deep-frying and the inclusion of fiber-rich vegetables help balance the macros, offering a satisfying meal with moderate fat and healthy carbs. The dipping sauce is low in sugar and sodium, further promoting cardiovascular health.
プロのヒント
- 💡Tip 1: Keep the batter cold at all times—chill the bowl over ice for extra crispiness.
- 💡Tip 2: Slice vegetables uniformly for even cooking and beautiful presentation.
- 💡Tip 3: Serve tempura immediately after frying for the best texture and flavor.
保存と提供
Tempura is best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 1 day. Reheat in a toaster oven or oven at 180°C (350°F) for 5-7 minutes to regain crispiness. Avoid microwaving, as it will make the batter soggy.
最適な提供方法: Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 230.0 kcal |
| タンパク質 | 8.0 g |
| 炭水化物 | 18.0 g |
| 総脂質 | 14.0 g |
| 食物繊維 | 2.0 g |
