Servings
Font
Back
5.0 from 54 votes

Vegan Sweet and Sour Cauliflower

This vegan sweet and sour cauliflower is sweet, sticky, and so incredibly delicious!

Prep Time
25 mins
Cook Time
25 mins
Total Time
55 mins
Servings: 4 Servings
Calories: 268 kcal
Course: Main Course
Cuisine: Asian

Ingredients

For the cauliflower
  • 4 cups cauliflower florets approx. 1 small head cut into bite sized pieces
  • ½ cup brown rice flour
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon sea salt optional
  • ½ cup water
For the vegan sweet and sour sauce
  • ½ cup maple syrup
  • ¼ cup rice vinegar
  • ¼ cup low sodium tamari or soy sauce if not avoiding gluten
  • 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

    Cup of Yum
  1. Preheat your oven to 425 degrees F (218 degrees C) and line a baking sheet with parchment paper.
  2. 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.
  3. 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.
  4. Bake for 20-25 minutes, flipping once at the halfway point until desired crispiness is reached.
  5. 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.
  6. 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.
  7. By now, your cauliflower should be ready. Add it to the pan with the sauce and gently mix to evenly coat each piece.
  8. Serve over rice or quinoa and garnish with sesame seeds and green onion.

Notes

  • Do not dump the cauliflower onto the baking tray once coated with the batter. You don't want any excess batter on the tray, or it will stick to the tray, and pieces may stick to one another, reducing its crispy exterior.
  • Take the time to place the battered cauliflower in a single layer, one piece at a time, with plenty of space in between for the best results.
  • Tastes best when freshly made but leftovers will keep refrigerated in a sealed container for 3-4 days.

Nutrition Information

Calories 268cal (13%) Carbohydrates 61g (20%) Protein 6g (12%) Fat 1g (2%) Sodium 750mg (31%) Potassium 676mg (19%) Fiber 4g (16%) Sugar 35g (70%) Vitamin A 1032IU (21%) Vitamin C 107mg (119%) Calcium 87mg (9%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 268

% 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.