I've been cooking food for as long as I can remember, so I've taken note of the various food diets and lifestyles people have taken on over the years. Each of these ways of eating, I've noticed, seems to have one defining food that everyone talks about or they've at least heard of. Everyone knows about the famous bodybuilder "chicken and rice" combo or the kale smoothie fad of the early 2010's (nothing against kale smoothies, they're delicious!). With WFPB eating, I've seen many restaurants and websites discuss their famous version of cauliflower wings. Everywhere you go there seems to be a variation on this plant based meal, and I am all here for it! But, what sets apart my wings from the bunch? Well, aside from the fact that they're absolutely delicious, these wings are crunchy and crispy without any added oils or salt! Can't be done, you say? On the contrary! Just look at the recipe here to find out more.
Crunchy Cauliflower Wings
Cooking Time: 25 Minutes
Ingredients
1 Large Size Cauliflower, or 2 small (cut into medium bite size floret pieces)
Wet mixture for Cauliflower “wings”:
1 cup garbanzo bean flour (or flour of choice)
1 cup plant milk (we use unsweetened oat. Planet Oat is GF).
1 Tbsp Sriracha Sauce
2 tsp Garlic Powder
2 tsp Onion Powder
Coating:
Fat free Panko (we buy ours at Trader Joe’s because it is not only fat free, but also lower in sodium than most brands. You can also find other brands at your local grocery, please read the labels well. The one we bought for our Walmart Haul was made by 4Cs).
Dipping Sauce of your choice, such as:
BBQ sauce of your choice
Ketchup
Hot sauce
Sweet chili sauce
Etc.
Wet mixture for Cauliflower “wings”:
1 cup garbanzo bean flour (or flour of choice)
1 cup plant milk (we use unsweetened oat. Planet Oat is GF).
1 Tbsp Sriracha Sauce
2 tsp Garlic Powder
2 tsp Onion Powder
Coating:
Fat free Panko (we buy ours at Trader Joe’s because it is not only fat free, but also lower in sodium than most brands. You can also find other brands at your local grocery, please read the labels well. The one we bought for our Walmart Haul was made by 4Cs).
Dipping Sauce of your choice, such as:
BBQ sauce of your choice
Ketchup
Hot sauce
Sweet chili sauce
Etc.
Instructions
1. Cut cauliflower into florets (bite size), make sure you rinse it well.
2. Mix all wet mixture for cauliflower together in a large bowl. Dump cut and cleaned florets into wet mixture, coat well.
3. Add panko to a separate bowl. Add small portions of the coated cauliflower to panko and toss.
4. Place panko coated pieces on a parchment lined cookie sheet. Repeat until all cauliflower is on the sheet (you may need two sheets as to not crowd).
5. Bake at 400 degrees convection, or 425 non convection for 18 minutes. Toss cauliflower, place back in oven for 7 to 8 minutes more.
6. So crunchy and delicious, Enjoy!
2. Mix all wet mixture for cauliflower together in a large bowl. Dump cut and cleaned florets into wet mixture, coat well.
3. Add panko to a separate bowl. Add small portions of the coated cauliflower to panko and toss.
4. Place panko coated pieces on a parchment lined cookie sheet. Repeat until all cauliflower is on the sheet (you may need two sheets as to not crowd).
5. Bake at 400 degrees convection, or 425 non convection for 18 minutes. Toss cauliflower, place back in oven for 7 to 8 minutes more.
6. So crunchy and delicious, Enjoy!
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