Vegan

Air Fried Artichoke Hearts Sandwiches with Coleslaw

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Breaded in seasoned panko and air-fried until crispy, these air fried artichoke hearts make a delicious sandwich with tangy vegan coleslaw and spicy mayo.

I’m back in steamy Mississippi after a 10-day visit to the Vancouver area, and I can’t tell you how much I miss the beauty of the mountains and the sea and the cooler temperatures. I won’t bore you with my vacation photos, which were gorgeous (but that’s because of where we were, no skill on my part). If you’re interested in scenic vistas and whale, sea lion, and eagle watching, check them out on my personal Facebook page, which is open to followers.

When I’m on vacation, I don’t deny myself much when it comes to food. I like to try vegan versions of things I can’t get here, such as poutine and burgers stuffed with mac and cheese, and to look for dishes I can recreate at home. (You can see a lot of the decadent food I ate on this trip on Instagram.)

On our last day in Vancouver, we ate lunch in a restaurant called The Arbor, and I had their Southern Fried Artichoke Sandwich (which is funny now that I think of it, going to Canada to eat Southern food.) Several people had recommended it to me, and though I usually avoid fried food, I decided to give it a try.

It turned out to be delicious–stuffed with coleslaw, macadamia cheese, and eggplant bacon, in addition to the breaded artichoke hearts. In truth, I didn’t really notice the individual elements because the overall effect was so good. I knew I had to come home and make a fat-free version of it.

I decided to leave off everything I hadn’t noticed while I was eating the sandwich (eggplant bacon and macadamia cheese) and concentrate on creating crunchy artichoke hearts and a tangy but oil-free coleslaw. Since the menu said the sandwich included “avocado mousse” (another ingredient I didn’t notice), I added slices of avocado to my sandwich.

To perfect the recipe, I made these air fried artichoke sandwiches twice. The second time, I added the Sriracha mayo, and folks, that took them to the next level. I have a feeling my husband will be asking for them again and again.

Of course, air fried artichoke hearts are not just for sandwiches. They make a great appetizer dipped in your favorite sauce or dressing. We loved them with Sriracha mayo, made with my super-low-fat Tofu-Cashew Mayonnaise.

To Air Fry or Not to Air Fry

That’s the “why” of the recipe. Before I get into the “how,” let me just say that this type of cooking is what the air fryer is made for. It circulates hot air all around the food, meaning you don’t have to disturb the artichoke hearts or their breading by turning them over.

But, if you don’t have an air fryer, I’m sure that you can get good results by cooking them on a parchment-lined baking sheet in the oven. I would bake them at 400F for about 10 minutes before turning them over carefully, and then count on at least 10 more minutes to get them fully brown.

How to Air Fry an Artichoke Heart

Breading foods for air frying is a task I tend to avoid unless the results are worth it. It can be messy and time consuming, but I’ve figured out a few tricks that make it easier.

First, clear off a large section of counter space. You’ll need room to arrange the following ingredients in this order: rinsed and drained artichoke hearts, flour mixture, liquid mixture, breading, and a plate for breaded artichokes (if you’re making a small batch, you can just put them on the edge of the breading plate.)

Using one hand, dredge an artichoke heart in flour, coating it completely. The flour creates a dry surface that will ensure that the breading will stick.

Using your other hand, transfer the artichoke heart to the liquid mixture, and make sure all sides are wet.

Transfer the wet artichoke heart to the panko breading mixture. Use your other (dry) hand to sprinkle panko over it and make sure it is completely coated.
Try not to get your wet hand in the panko. (Trust me–if you can remember to to this, it will make the job much less messy.) Push the breaded artichoke to the side of the plate (if you have room) or transfer it to a clean plate. Repeat with all artichoke hearts.

Once the air fryer and its basket are pre-heated, place the breaded artichoke hearts in a single layer, not touching. If you have a small air fryer, you may have to do this in two or three batches.

My recipe is written for 6 servings, but since I’m cooking for only two, I’ve made half-recipes each time I’ve cooked it. If you decide to do a half recipe, I recommend using the full amounts of the flour, liquid, and breading mixtures; you will have some leftover, but that’s better than running out in the middle of preparation. You can always use the leftovers to air fry some zucchini or even pickles!

Air Fried Artichoke Hearts Sandwiches with Coleslaw

What’s better than air fried artichoke hearts? Air fried artichoke hearts on a sandwich, with tangy coleslaw and avocado. Finish it off with a drizzle of spicy Sriracha mayo.

Ingredients

2 14-ounce cans artichoke hearts (500 grams)

Coleslaw

4 cups bagged coleslaw or shredded cabbage and carrots
2 tablespoons cider vinegar
1 tablespoon Tofu-Cashew Mayonnaise or your favorite vegan mayo
1/2 tablespoon mustard (I like stone-ground or Creole mustard)
salt and black pepper to taste

Flour Mixture

1/3 cup flour
1/2 teaspoon garlic powder
salt and freshly ground black pepper to taste

Liquid Mixture

1/2 cup plain unsweetened soymilk or other plant milk (soy works best)
1 teaspoon lemon juice
1 teaspoon flour mixture heaping

Breading

3/4 cup panko
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
salt and black pepper to taste

For the Sandwich

6 servings ciabatta bread (or your choice of hearty bread)
1 avocado sliced

Instructions

Coleslaw

Make the coleslaw an hour or two in advance, for the best flavor. Mix the coleslaw ingredients together, cover, and refrigerate.

Air Fried Artichoke Hearts

Drain the artichoke hearts well, and rinse in a colander. Remove any tough outer leaves, and place them on a layer of kitchen towels.
Combine the Flour Mixture Ingedients on a small plate. In a small bowl, mix the plant milk with the lemon juice and whisk in a heaping tablespoon of the flour mixture. On a large plate, combine the panko and other breading ingredients. Clear a good work area and arrange these dishes from left to right: artichokes, Flour Mixture, Liquid Mixture, Breading, and an empty plate.
Put the basket in your air fryer and preheat it. For a Breville Smart Oven, heat it to 425F. For other air fryers, set the temperature to 375-390F. (If you’re using a smaller air fryer, you may have to cook the artichoke hearts in batches.)
Dip an artichoke heart in the flour mixture, covering it completely. Then dip it in the “milk,” making sure that all sides are covered. Then place it in the breading, and sprinkle/roll it to make sure it’s completely covered. Place it on the empty plate. Repeat with all artichoke hearts.
When all the artichoke hearts are breaded, place them carefully in the hot air fryer basket in a single layer. If your air fryer is small, cook them in two or three batches. Air fry until all artichokes are browned and crispy. This takes 10-12 minutes in a Breville Smart Oven but may be much less in other air fryers, so start checking after 5 minutes.
Remove from the air fryer and keep warm until serving.

Making the Sandwich

Mix the mayo with the sriracha. Prepare the bread by slicing if necessary and toasting. Place slices of avocado on one slice of bread, cover with 2 artichokes (sliced in half, if large), a drizzle of sriracha mayo, and coleslaw. Top with another slice of bread and serve.

Notes

To bake in an oven, preheat oven to 400F. Place breaded artichoke hearts on a parchment-lined baking and bake for about 10 minutes before turning them over carefully. Bake until lightly browned and crispy all over, at least 10 more minutes.Nutrition info below is for the entire sandwich with all listed ingredients, including
Tofu-Cashew Mayo.
Exact nutrition will vary depending on the size and type of the bread used and any other type of mayo. These figures are approximates.

For the artichoke hearts alone, 1 serving provides 81 calories, 0.17g fat, 293mg sodium, 16g carbohydrates, 2.58g fiber, 1.23g sugar, and 2.32g protein.
2 Weight Watchers Freestyle points.

One serving of Sriracha Mayo, made with Tofu-Cashew Mayo, is 10 calories, 0.6g fat. Using other vegan mayonnaise will change these figures considerably.

Nutrition Facts

Air Fried Artichoke Hearts Sandwiches with Coleslaw

Amount Per Serving (1 sandwich)

Calories 246
Calories from Fat 43

% Daily Value*

Total Fat 4.73g
7%

Saturated Fat 0.91g
5%

Polyunsaturated Fat 1g

Monounsaturated Fat 2.6g

Cholesterol 0mg
0%

Sodium 567mg
24%

Total Carbohydrates 41g
14%

Dietary Fiber 7g
28%

Sugars 3.5g

Protein 7g
14%

* Percent Daily Values are based on a 2000 calorie diet.

Course Appetizer, Salad, Sandwich

Cuisine Air-Fryer, American

Keyword air fryer artichoke hearts, artichoke hearts sandwich, fat-free vegan coleslaw

Vegan

Mushroom Parmesan Pasta Bake (1-pan, nut-free, with soy-free and gluten-free options)

Cozy, hearty spinach cheese stuffed Mushroom Parmesan, is a one-pan dinner that your family is going to love! Even the orzo pasta bakes up in the pan with the cheesy mushrooms and marinara sauce! 1 pan, 1 baking Step!

close-up of a fork taking a bite of mushroom parmigiana

I wanted to make a simple mushroom parmesan pasta bake, because I had plenty of mushrooms on hand. And I wanted to reduce the pans and time in the kitchen. Enter this cozy 1 Pan Orzo bake!

The mushrooms are stuffed with this delicious spinach-tofu-cheese mixture that I often use to make stuffed shells, then I top it with a cruncy breadcrumb topping and pair it with a pasta, I use orzo, but other shapes will work too! The pasta and the sauce at the bottom, topped with cheesy stuffed mushrooms, and a crisp breadcrumb topping. Everything cooks in just one pan and one baking step!

close-up of mushroom parmesan in the pan after baking

The prep is very simple. Just make your spinach-tofu-cheese mixture by adding everything to a bowl and mixing it. Prep your mushrooms by removing the stems, and that’s it!

It’s an easy recipe that’s pretty flexible, too. You can add some veggie grounds or vegan ground meat substitute in with the pasta sauce to add extra protein to the meal. The recipe is already nut-free, and it’s easy to make soy-free and gluten-free, too.

You want to use about two- to three-inch mushrooms. Larger mushrooms take longer to cook, and pasta will overcook in that much time, so medium-sized works best here. I also use the mushroom stems in the recipe, so don’t discard them. Just trim away the tough end of the stem and discard that, but save the rest of the stem to chop up into the pasta sauce.

close up of mushroom parmesan on a plate

I paired this mushroom parmesan with orzo pasta, because it cooks up really easily in the baking dish and it works out just amazing. You can add a different pasta of choice, as well, just bake a few minutes longer until the pasta is cooked to preference.