Cauliflower Wings by @fitgreenmind

55 min

2 servings

🥦

500 g

Cauliflower

🌾

110 g

Flour

💧

250 ml

Water

🧂

1.5 g

Salt

⚫

0.3 g

Pepper

🥕

100 g

Vegetable crumbs

🍅

80 g

Ketchup

🍯

30 ml

Agave syrup

🥢

5 ml

Soy sauce

🌶️

5 ml

Chili sauce

🍋

15 ml

Lime juice

  1. Preheat

    Preheat the oven to 180°C (356°F) and line a baking sheet with parchment paper.

  2. Cut
    • cauliflower

    Cut 1 small cauliflower into bite-size florets.

  3. Whisk
    • all-purpose flour
    • water

    Whisk 110 g all-purpose flour with 250 ml water in a large mixing bowl until a thin batter forms.

  4. Season
    • salt

    Season the batter with salt and black pepper to taste.

  5. Place
    • cauliflower vegetable crumbs

    Place 100 g cauliflower vegetable crumbs in a shallow bowl.

  6. Dip
    • cauliflower

    Dip each cauliflower floret into the batter, coating it completely.

  7. Roll
    • cauliflower

    Roll the battered florets in the cauliflower vegetable crumbs until evenly breaded.

  8. Arrange
    • cauliflower

    Arrange the breaded cauliflower florets in a single layer on the lined baking sheet.

  9. Bake
    • cauliflower

    Bake the cauliflower wings for 20 to 25 minutes at 180°C (356°F) until deeply crisp.

  10. Combine
    • ketchup
    • agave syrup

    Combine 80 g ketchup, 2 tablespoons agave syrup, 1 teaspoon soy sauce, and 1 teaspoon chili sauce in a mixing bowl.

  11. Stir
    • lime juice

    Stir the juice of half a lime into the sauce until smooth.

  12. Serve
    • cauliflower
    • ketchup
    • agave syrup

    Serve the crispy cauliflower wings with the sauce for dipping, or toss them in the sauce.

  13. Return
    • cauliflower

    For sticky wings, return the sauce-coated cauliflower to the baking sheet and bake for 5 more minutes.

Cauliflower Wings by @fitgreenmind

55 min

2 servings

🥦

500 g

Cauliflower

🌾

110 g

Flour

💧

250 ml

Water

🧂

1.5 g

Salt

⚫

0.3 g

Pepper

🥕

100 g

Vegetable crumbs

🍅

80 g

Ketchup

🍯

30 ml

Agave syrup

🥢

5 ml

Soy sauce

🌶️

5 ml

Chili sauce

🍋

15 ml

Lime juice

Preparation Steps

  1. Step 1/13

    Preheat the oven to 180°C (356°F) and line a baking sheet with parchment paper.

    🍳baking sheet
    📜parchment paper

  2. Step 2/13

    Cut 1 small cauliflower into bite-size florets.

    🥦cauliflower
    🪵cutting board
    🔪chef's knife

  3. Step 3/13

    Whisk 110 g all-purpose flour with 250 ml water in a large mixing bowl until a thin batter forms.

    🌾all-purpose flour
    💧water
    🥣large mixing bowl
    🥄whisk

  4. Step 4/13

    Season the batter with salt and black pepper to taste.

    🧂salt
    ⚫black pepper
    🥣large mixing bowl
    🥄whisk

  5. Step 5/13

    Place 100 g cauliflower vegetable crumbs in a shallow bowl.

    🥦cauliflower vegetable crumbs
    🥣shallow bowl

  6. Step 6/13

    Dip each cauliflower floret into the batter, coating it completely.

    🥦cauliflower
    🥣large mixing bowl

  7. Step 7/13

    Roll the battered florets in the cauliflower vegetable crumbs until evenly breaded.

    🥦cauliflower
    🥦cauliflower vegetable crumbs
    🥣shallow bowl

  8. Step 8/13

    Arrange the breaded cauliflower florets in a single layer on the lined baking sheet.

    🥦cauliflower
    🍳baking sheet

  9. Step 9/13

    Bake the cauliflower wings for 20 to 25 minutes at 180°C (356°F) until deeply crisp.

    🥦cauliflower
    🍳baking sheet

  10. Step 10/13

    Combine 80 g ketchup, 2 tablespoons agave syrup, 1 teaspoon soy sauce, and 1 teaspoon chili sauce in a mixing bowl.

    🍅ketchup
    🍯agave syrup
    🥢soy sauce
    🌶️chili sauce
    🥣large mixing bowl
    🥄measuring spoons

  11. Step 11/13

    Stir the juice of half a lime into the sauce until smooth.

    🍋lime juice
    🥣large mixing bowl
    🥄whisk

  12. Step 12/13

    Serve the crispy cauliflower wings with the sauce for dipping, or toss them in the sauce.

    🥦cauliflower
    🍅ketchup
    🍯agave syrup
    🥢soy sauce
    🌶️chili sauce
    🍋lime juice
    🥣large mixing bowl

  13. Step 13/13

    For sticky wings, return the sauce-coated cauliflower to the baking sheet and bake for 5 more minutes.

    🥦cauliflower
    🍳baking sheet

Composition

Ingredients

Types

Vegetables, Liquids, Seasonings, Condiments, Sweeteners, Fruits

Ingredients

Cauliflower, Flour, Water, Salt, Pepper, Vegetable crumbs, Ketchup, Agave syrup, Soy sauce, Chili sauce, Lime juice

Notes

Cauliflower (small, cut into florets), Salt (to taste), Pepper (to taste), Vegetable crumbs (cauliflower vegetable crumbs, breading), Ketchup (for the sauce), Agave syrup (or maple syrup, for the sauce), Soy sauce (for the sauce), Chili sauce (for the sauce), Lime juice (juice of half a lime, for the sauce)

Allergens

Soy, Gluten

Dietetics

Dietary regimen

Low-fat

Calories

420 kcal

Macro nutrients

Protein: 12g, Carbohydrates: 84g, Fat: 3g, Fiber: 11g, Sugars: 25g

Nutritional Information

Minerals

Sodium: 1050mg, Potassium: 620mg, Calcium: 65mg, Iron: 3.2mg

Vitamins

Vitamin C: 61mg, Vitamin K: 38, Folate: 105µg

Preparation

Time Information

Preparation

30 minutes

Cooking

25 minutes

Overall

55 minutes

Difficulty

Level

Medium (2/4)

Steps

13 steps

Equipments

Utensils

cutting board, chef's knife, large mixing bowl, whisk, shallow bowl, baking sheet, parchment paper, measuring spoons

Appliances

Oven

Type

Type

Type Of Dish

Main Course, Snack, Starter, Side Dish

Occasions

Lunch, Dinner, Party, Game Day

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

European

Geographic

to inform

Various

Aspect

Texture

Crunchy, Crispy, Tender, Saucy

Flavors

Savory, Sweet, Tangy, Spicy, Umami

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Do not leave out longer than 2 hours), fridge : 3 days (Store in an airtight container,Store sauce separately for best crispness,Reheat in oven at 180°C), freezer : 2 months (Freeze cooked wings in a single layer before transferring to a freezer-safe container,Freeze sauce separately,Reheat from frozen in oven until hot and crisp)