Vegan Sweet and Sour Cauliflower
User Reviews
5
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Prep Time
25 mins
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Cook Time
30 mins
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Total Time
55 mins
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Servings
4 Servings
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Calories
268 kcal
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Course
Main Course
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Cuisine
Asian
Vegan Sweet and Sour Cauliflower
Description
Vegan Sweet and Sour Cauliflower begins with small cauliflower florets dipped in a batter of brown rice flour, garlic and onion powders, salt, and water, then baked on a parchment-lined tray until crisp and golden. This coating crisps without frying, keeping the cauliflower tender inside.
The sauce consists of maple syrup, rice vinegar, tamari soy sauce, ketchup, and garlic powder, which is whisked together and thickened optionally with brown rice flour. Sautéed red bell pepper and pineapple chunks add color, natural sweetness, and a soft contrast to the crispy cauliflower.
This dish is served over grains like brown rice or quinoa and garnished with green onion and sesame seeds, creating a complete vegan meal rich in texture and flavor.
Spacing the battered cauliflower pieces evenly on the baking sheet prevents sticking and ensures a crispy exterior. Leftovers keep well refrigerated for several days but are best enjoyed fresh for maximum crunch.
Ingredients
For the cauliflower
- 4 cups cauliflower approx. 1 small head cut into bite sized pieces, florets
- ½ cup brown rice flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt optional, sea salt
- ½ cup water
For the vegan sweet and sour sauce
- ½ cup maple syrup
- ¼ cup rice vinegar
- ¼ cup tamari soy sauce or soy sauce if not avoiding gluten, low sodium
- ¼ cup ketchup
- 1 teaspoon garlic powder
- 1 tablespoon brown rice flour optional, to thicken sauce
- 1 red bell pepper sliced
- 1 cup pineapple cut into cubes
For Serving
- brown rice or quinoa
- green onion
- sesame seeds
Instructions
- Preheat your oven to 425 degrees F (218 degrees C) and line a baking sheet with parchment paper.
- Cut your cauliflower into small, bite sized pieces and set it aside. Then add the remaining cauliflower ingredients to a medium mixing bowl and whisk to combine, to make the batter. Place the cut up cauliflower bites into the batter and mix well to evenly coat the pieces.
- Arrange the coated cauliflower on your baking sheet in a single layer, but do not dump everything from the bowl. You don't want excess batter on the tray or it may stick together and prevent crispiness.
- Bake for 20-25 minutes, flipping once at the halfway point until desired crispiness is reached.
- While the cauliflower is baking, prepare the sweet and sour sauce. Whisk all the sauce ingredients (except the pepper and pineapple) in a small bowl or measuring cup and set aside.
- Then sauté the red pepper and pineapple chunks in a large skillet with a tablespoon of water or broth, to prevent sticking. Do so over medium high heat until slightly brown. Then reduce the heat to medium low and pour the sauce into the pan and simmer until slightly thickened, approx. 5 minutes.
- By now, your cauliflower should be ready. Add it to the pan with the sauce and gently mix to evenly coat each piece.
- Serve over rice or quinoa and garnish with sesame seeds and green onion.
Notes
- Place battered cauliflower pieces individually in a single layer with space between to avoid sticking and ensure crispiness.
- Best served fresh to preserve a crispy texture; leftovers can be refrigerated in a sealed container for 3 to 4 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Calories | 268cal | 13% |
| Carbohydrates | 61g | 20% |
| Protein | 6g | 12% |
| Fat | 1g | 2% |
| Sodium | 750mg | 31% |
| Potassium | 676mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 35g | 70% |
| Vitamin A | 1032IU | 21% |
| Vitamin C | 107mg | 119% |
| Calcium | 87mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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