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4.3 from 30 votes

Crispy Baked Sweet and Sour Cauliflower

My Crispy Baked Sweet and Sour Cauliflower is a lightened up, vegetarian dish with classic Asian flavors. 

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4
Calories: 270 kcal
Course: Main Course , Appetizer
Cuisine: Asian

Ingredients

  • 1 tablespoon olive oil
  • 1 cup flour (I used white whole wheat)
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 1 cup milk, any type
  • 1 head cauliflower cut into florets
  • ¼ cup low sodium soy sauce (can use gluten-free soy sauce)
  • ¼ cup 100% pure maple syrup
  • 2 tablespoons rice vinegar
  • 1 teaspoon grated ginger
  • 1 teaspoon grated garlic
  • ½ teaspoon sesame oil
  • Pinch chili flakes
  • 2 teaspoons cornstarch
Garnishes: Sliced scallions and sesame seeds

Instructions

    Cup of Yum
  1. Preheat oven to 450°F. Coat a baking sheet with the olive oil.
  2. Whisk the flour, baking powder, and salt together in a large bowl. Whisk in the milk until a smooth batter forms. Dip the cauliflower florets into the batter until coated and shake off any excess. Place the florets on the prepared baking sheet in a single layer. Bake in the oven for 15 minutes, flipping them halfway through.
  3. While cauliflower is baking, stir the soy sauce, maple syrup, rice vinegar, ginger, garlic, sesame oil and chili flakes together in a small saucepan. Bring to a boil then reduce to a simmer. Simmer for 5 minutes. Stir the cornstarch together with 2 tablespoons cold water in a small bowl. Pour the mixture into the sauce and cook another minute or two until thickened. Remove from heat.
  4. Pour the sauce over the cauliflower and toss to combine (alternatively you can serve the sauce on the side). Return the pan to the oven and cook another few minutes until the sauce starts to caramelize. Remove from oven. Serve the cauliflower on a bed of rice. Garnish with scallions and sesame seeds.

Nutrition Information

Calories 270kcal (14%) Carbohydrates 47g (16%) Protein 9g (18%) Fat 6g (9%) Saturated Fat 1g (5%) Cholesterol 4mg (1%) Sodium 895mg (37%) Potassium 669mg (19%) Fiber 6g (24%) Sugar 18g (36%) Vitamin A 60IU (1%) Vitamin C 69.5mg (77%) Calcium 169mg (17%) Iron 1.6mg (9%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 270

% Daily Value*

Calories 270kcal 14%
Carbohydrates 47g 16%
Protein 9g 18%
Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 4mg 1%
Sodium 895mg 37%
Potassium 669mg 14%
Fiber 6g 24%
Sugar 18g 36%
Vitamin A 60IU 1%
Vitamin C 69.5mg 77%
Calcium 169mg 17%
Iron 1.6mg 9%

* Percent Daily Values are based on a 2,000 calorie diet.