Maple-Tamari Cauliflower Wings

Cauliflower ‘Wings’ with Salty-Sweet Maple-Tamari Sauce

This recipe is a great way of turning a veggie into a party food. Cauliflower florets are coated in a protein-rich chickpea-flour batter, covered in crispy panko crumbs, then baked.  But the party starts when you hit these morsels with this tasty sauce maple-tamari sauce.   

They are easy to make and the flavour can be changed up–I love to coat these with nutritional yeast and hot sauce during football season, or you can up the seasoning of the breading with basil, oregano and more garlic and serve it with a marinara dipping sauce.

About the Ingredients

If you aren’t familiar with chickpea flour (also called besan), check out this earlier post.  It is a gluten-free flour, that is made from ground chickpeas, so it provides a nice protein boost.

Cauliflower is nutrient packed and often passed over by veggie-phobics. Roasting it makes the flavour a little milder for those who don’t usually like it, and with the addition of the crunch and sauce, no one can resist at least trying it.

Panko crumbs provide a great crispness to the coating. You can look for gluten-free panko if that is an issue for you. The large flakes provide a crunch that you don’t quite get with breadcrumbs, and it stays crunchy as if it has been deep fried–even after you add the sauce.

Tamari is like soy sauce, but has a more rounded flavour. It contains little to no wheat, unlike soy sauce. It is also darker and slightly less salt forward tasting than soy sauce. If you only have soy sauce on hand, cut back to 2 tbsp then add more if you want.  Another great alternative, especially if you are avoiding soy or are gluten intolerant, is coconut aminos.

Cauliflower 'Wings' with Salty-Sweet Maple-Tamari Sauce
Ingredients
Soy-Maple Sauce
Instructions
Cauliflower Wings
  1. Preheat oven to 400F and line 2 baking sheets with parchment paper.
  2. In a bowl stir together the chickpea flour, salt, garlic powder, onion powder and pepper.
  3. Whisk in the almond milk and mix until a smooth batter is achieved.
  4. In a second bowl pour 1/2 of the panko crumbs. You don't want to add all of the panko in at once, as they will get damp and not coat the cauliflower as well.
  5. Working with one cauliflower at a time, dip a floret in the batter, letting the excess drip off, then toss in the panko crumbs to cover completely. Place on the baking sheet and repeat.
  6. Place the baking sheets in the preheated oven and bake for 20-25 minutes. (I have a convection oven, so each sheet cooks evenly, but if you are using a traditional oven, switch the pans at the 15 minute mark).
  7. When the cauliflower is cooked through and the coating is golden, spoon the sauce over the cauliflower, tossing gently to coat evenly.
  8. Return the cauliflower to the oven for another 10 minutes. Remove and cool slightly before enjoying. I like to sprinkle with sesame seeds for an added crunch.
Soy-Maple Sauce
  1. In a small pot over medium high heat add the coconut oil, maple syrup, tamari and garlic. Bring to a simmer.
  2. While the sauce is warming, whisk the cornstarch/arrowroot starch into the cold water.
  3. After the sauce has simmered for 5 minutes, stir in the cornstarch slurry and continue to simmer until the sauce coats the back of a spoon (syrupy not sticky). About 3 minutes.

Published by

Leave a Reply

Your email address will not be published. Required fields are marked *