Prep time: 15 minutes
Cooking time: 15 minutes
Cauliflowers are packed with nutrients, high in fibre, filled with antioxidants and rich in vitamins B and C. They are also low GI and extremely versatile, they make a great alternative to grains and legumes.
The added benefit of these cauliflower wings is that they’re packed with fibre, protein, vitamins and minerals from both the cauliflower and the chickpea flour. This is also a great grain free recipe while still being a little indulgent as they’re fried in a pan and not baked.
This is one of my favourite creations, there’s just something magical about how diverse a cauliflower is and the absolute scrumptious delights it can be transformed into. The edges are super crispy and soft inside but packed with flavour too and then dunked into creamy, tangy and super moreish dipping sauce, they’re a total winner! The perfect snack or side dish to a weekend braai or garden picnic.
What You’ll Need:
- 2 cauliflower heads, gently cut into florets
- 1 cup organic soy milk (can sub almond milk)
- 1 cup chickpea flour
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp lemon zest
- 1 tsp dried herbs (basil and parsley work well)
- 1 tsp special rub mix (equal amounts of ground coriander, ground ginger and mustard powder)
- 1 tsp dried vegetable stock (Mary Ann’s veg stock is my ultimate pantry staple)
- ½ tsp chilli flakes (optional)
- Oil for shallow frying (I use extra virgin olive oil or cold pressed coconut oil)
- White or black sesame seeds
- Tangy cashew sour cream dipping sauce (recipe below)
How to Make:
- Gently cut the cauliflower into florets
- Place the organic soy milk in a bowl
- In a separate bowl, combine the chickpea flour, smoked paprika, garlic powder, lemon zest, dried herbs, special rub mix, dried vegetable stock and chilli flakes together. Mix well.
- Dip the cauliflower floret into the soy milk, so that the entire piece is well covered in milk. Then roll the floret in the dry chickpea mix so that it is heavily coated all over. The mix should be enough for 2 cauliflower heads but if you have any leftovers you can combine the dry and wet mixtures together and make a thin flatbread/savoury style pancake in a non-stick pan.
- Heat a large saucepan on medium heat with olive or coconut oil. These aren’t deep fried so the oil doesn’t cover the florets, it just goes up to about half way of the actual cauliflower floret size.
- Once the oil is hot, place the well coated florets into the hot oil and cook for a few minutes on each side until golden brown.
Best served immediately with the below tangy cashew sour cream dipping sauce or they can be made in advance and reheated in the oven to crisp them up!
Cashew sour cream dipping sauce:
- 1 cup cashews, soaked overnight or for minimum 4 hours
- ¼ cup and 2 tbsp filtered water
- 4 tbsp lemon juice
- 1 tsp onion flakes
- 1 tsp pure maple syrup or light agave nectar
- ½ tsp garlic powder
- ½ tsp apple cider vinegar with ‘the mother’
- ¼ tsp miso
- Pink Himalayan salt to taste
Combine all ingredients together and blend until smooth and creamy. If the mixture is too thick you can thin out with more water. Can be stored in an air tight container and refrigerated for up to 3 days.
Recipe by Mira Weiner (@miraweiner)
Photography by Samantha Lowe (@createcontentwithus)
Food styling by Christi Wasserman (@hello_happiest)
Mira is an entrepreneur, food consultant and plant based advocate who is passionate about conscious living, whole foods and holistic healing. She’s a networker, creative cook and country pumpkin who hopes to inspire people to eat more plants which is better for the planet, animals and our bodies. She’s used a combo of plant based nourishment and holistic therapies to kick start her healing journey with adrenal fatigue, burn out and anxiety.
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