Sticky Cauliflower Wings offer a delicious way to incorporate nutrient-rich cauliflower into your diet. Cauliflower is a powerhouse of essential vitamins and minerals, including vitamins C, K, and folate. This veggie also boasts a high fibre content, aiding digestion and promoting a sense of fullness, which can support healthy weight management. By swapping traditional chicken wings for cauliflower, you’re reducing saturated fat intake while enjoying a satisfying, crunchy texture.
Moreover, this recipe’s use of chickpea flour and unsweetened plant milk adds a nutritious twist. Chickpea flour is a good source of protein and fibre, contributing to muscle health and providing a sustained feeling of satiety. The unsweetened plant milk not only keeps this dish dairy-free but also enriches it with essential vitamins like vitamin D and calcium. Additionally, the incorporation of herbs and spices like garlic powder and red pepper flakes not only enhances flavour but also brings antioxidant and anti-inflammatory properties to the table, supporting overall health and well-being.
When served as a part of a balanced meal, Sticky Cauliflower Wings can be a nutritious alternative to traditional finger foods. Embracing these flavourful bites means savouring a dish packed with vitamins, minerals, and antioxidants—all while relishing a guilt-free, plant-powered culinary experience that nourishes the body and tantalizes the taste buds.
Sticky Cauliflower Buffalo Wings
Ingredients
Cauliflower Crumb
- 1 sml cauliflower head
- ½ cup chickpea flour
- ½ cup unsweetened plant milk
- ½ tsp ground black pepper
- ½ tsp garlic powder
- ¼ tsp red pepper flakes
- 1 cup italian herb breadcrumbs
Sauce
- 4 tbsp maple syrup
- 3 tbsp lite soy sauce or tamari
- ½ tsp sesame seeds
- 2 tbsp sriracha chilli sauce
- 1 tbsp apple cider vinegar
- ¼ tsp vegan worcestershire sauce
- 2 tsp cornflour
- ¼ cup water
Instructions
- Preheat oven to 230°C (440℉)
- Cut the cauliflower into small florets, not too small
- In a bowl, mix all the crumb ingredients except the breadcrumbs. In a separate bowl, add the breadcrumbs.
- Coat the cauliflower florets in the batter mix, ensure they are fully coated then roll them in the crumb.
- Place each one on either a silicon baking sheet or onto a baking paper-lined baking tray.
- Bake in the preheated oven for 20 minutes.
- While the cauliflower is cooking, make up the sauce.
- In a pan, heat all the ingredients except the cornflour and water. Dissolve the cornflower in a little of the ¼ water and add to the sauce mixing through to thicken.
- Remove from heat and allow to cool; thickening the mix more.
- Remove the cauliflower from the oven and toss in the sauce. Use a spoon or spatula to coat thoroughly. Use tongs to return the coated cauliflower to the tray. Bake for a further 5 minutes.
- Remove from oven and serve.
