The non-chicken Chicken WING!

reposted from September 2016

My husband is a vegetarian…so I need to make sure I create good and tasty meals that incorporate whole foods and proteins.  My children are not vegetarian – they like chicken! Therefore, when they are craving chicken wings, my husband has to leave the house because he is not able to eat CHICKEN WINGS. It isn’t even the chicken he wants, it is the sauce and the crispiness of the chicken wing that he desires.

Well I found out for myself how I could satisfy the cravings of both my husband and my children with an easy dish. BAKED CAULIFLOWER WINGS. Some of you are familiar with this great snack, however, did you know you can make this dish and add a kick of protein?

Here we go:

  • 1 head cauliflower, washed and cut into bite sized pieces

  • 1.5 cup garbanzo bean flour*

  • 1.5 cup water

  • 1/2 – 1 t salt

  • 1/4 t black pepper

  • 1 t cumin

  • 1/2t coriander

  • 1/2 t chili powder

  • 1/4 stick melted butter, or ghee

  • 1/3 c hot sauce

  • 2/3 bbq Sauce (if desired)

Method:

Preheat Oven to 450 F. Prepare your pan, Spray lightly with Pan Spray or use Parchment Paper.

In a Medium sized bowl, combine flour, water, seasonings, salt and pepper. Stir or whisk well to combine all ingredients.

Toss Cauliflower into batter to make sure each piece is coated well, the flour will be thick so be patient. Then place each piece on a lightly greased sheet pan.

Bake for 20 minutes – meanwhile combine your melted butter, hot sauce and bbq sauce (if using).

When your timer goes off, remove the cauliflower from the oven and gently toss each piece into the sauce.  Your coating will be fragile and some make come off – dont worry about it Place the cauliflower back on the baking sheet and cook for an additional 20 minutes or until it becomes crispy.

Once complete, allow your cauliflower to cool for about 10-15 minutes before serving.  Obviously you cannot have wings without a sauce! We did blue cheese “Of Course” and we had carrots and celery to go with it.

This recipe is Vegan and Gluten-Free

Enjoy! and thanks for checking out this recipe.

  • Note 1 –  Garbanzo bean flour can be found in the grocery store in the gluten free baking section.  It is also known as besan or gram flour.  (If you are feeling adventurous you can make your own, by simply grinding dried chickpeas in a high powered blender or food processor)

  • Note 2 – You can mix up any seasoning you want for your flour mixture, try a new spice blend that you make up yourself.  The worst that can happen is that you don’t like it and have to try something different next time!

  • Note 3 – I had fun with my flour mixture, I combined Garbanzo bean Flour, Lentil Flour and a Gluten Free Flour.

  • Note 4 – The Sauce possibilities are endless!