Have you tried cauliflower wings yet? Oh wow! They are sooo delicious, if there is one recipe you try this year, let this be one of them! Why are they called cauliflower wings? Because the florets of cauliflower look a bit like chicken wings apparently, yet they are totally vegan!
These teriyaki cauliflower wings are packed with flavour and texture. They are tender on the inside and crispy on the outside with a deliciously savoury outer coating. It is definitely is one of my most favourite ways to eat cauliflower! I was a late convert to this cruciferous vegetable; childhood memories of over-boiled sulphur-smelling cauliflower and mushy cauliflower cheese put me off! Now I love it! It is one of the most versatile veggies around and so good for you.
Why eat cauliflower? Cauliflower is incredibly rich in almost every vitamin and mineral we need, yet low in calories. It is rich in fibre too, which promotes a healthy gut and makes you feel fuller for longer and so may help in weight control. They are super rich in antioxidants, especially sulphurophane. These help protect against chronic disease including cancer, brain disease, heart disease and eye diseases like macular degeneration. Sulphurophane and some other compounds found in cauliflower (glucobrassicin, glucoraphanin and gluconasturtiian), also help our livers to detox and support good liver function.
The batter for these wings is made simply with flour (gluten-free if required), plant milk and seasonings. Cauliflower wings are commonly in a sweet chilli (‘buffalo’) batter. I have made mine with a teriyaki coating accompanied by a coriander dip. To boost up the nutritional profile and help make a thicker batter, I have added protein powder and chia seeds, though this is optional (you could instead use more flour).
Instead of deep-frying, I have baked mine in the oven. You first bake the wings with just the batter and then take them out of the oven, brush on your sauce of choice (in this recipe, a teriyaki coating) and pop back in the oven to finish cooking through.
These teriyaki wings are great as a topping on Buddha bowls, pizzas, in wraps or tacos, or simply eaten as a simple nutritious snack. They can easily be made gluten-free, vegan and are suitable for those on a low-carb diet too.
Makes: 1 big bowl
Preparation time: up to 20 mins.
Cooking time: 26-30 mins
1 large head of cauliflower, cut into chunky florets
For the batter:
- 80g self-raising flour (gluten-free if required wholemeal if preferred)
- 30g protein powder (soya bean or pea)
- 2 tsp. garlic granules
- 1 tsp. sweet paprika
- ½ tbsp. chia seeds
- ¼ tsp. Vitalising Superpowder (optional; this adds a lovely golden colour and nutrients)
- ¾ tsp. salt
- ½ tsp. black pepper
- 200ml plant milk
For the teriyaki sauce:
- 3 tbsp. hot chilli sauce
- 5-3 tbsp. rapeseed oil or melted coconut oil
- 2 tbsp. soya sauce or tamari or liquid aminos
- Thumb-sized amount of fresh ginger, chopped finely
- 1 tbsp. sweetener: eg. agave, maple syrup rice syrup
For the coriander dip:
- 60g plant yoghurt
- 5g fresh coriander chopped finely
- Juice from half a lime
- Salt and pepper to taste
- Pinch of chilli flakes
- A shake of hot sauce
- Preheat the oven to 230°C and grease and line a large baking sheet.
- Add all the ingredients for the batter together in a bowl and whisk together to a smooth consistency.
- Dip the florets in the batter. Shake of the excess and place spaced apart on the baking sheet in a single layer.
- Bake for 16 mins in the oven. Whilst baking, make the teriyaki sauce and coriander dip. For the teriyaki sauce, in a small bowl, mix all the ingredients together. Set aside. For the coriander dip, mix all ingredients together in a small bowl. Set aside.
- Remove the wings from the oven and using a pastry brush, dip and brush the par-cooked cauliflower wings with the teriyaki sauce. Pop back in the oven for a further 10 mins to cook through. The cauliflower wings will now look golden.
- Remove from the oven and serve with the coriander dip.
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