Really, I do not quite know what this is or how to name this respectively but what I can tell you is that it is seriously good! It kind of is a mix of wings, a barbecue salad and a stir fry. Yepyep, I know this sounds a bit interesting but honestly, it could not be more delicious!
We have got the wing shape and texture since the cauliflower is baked. Then we have got the stir fry flavours, especially in the vegetables and the good old barbecue taste. The cauliflower has the good soggy-after-crispy-saucy taste (I hope anyone understands what I mean here). It’s like when you bake something crispy and then toss it in a sauce and it gets softer and so full of flavour. Definitely amazing! If you only are a fan of crispy wings, you should go check out my cauliflower taco recipe and try this (insane!)
What is special about this dish?
It is not a classic of any cuisine, that needs to be said. We have so many different flavours and textures, like a fusion of the whole world in one bite. And, even though it is such a fusion, it really is not difficult to make. It comes down to a few minutes essentially. Plus, it really is something that everyone will like. It is one of those family meals anyone wants, while at the same time being great for just making it for one self. So, it is kinda extra but not hard to make.
Is this dish healthy?
I would definitely say so. We have got the cauliflower. I think cauliflower really is worth all its hype because it simply is great. Not only can you make an incredible variety of dishes with it, ranging from pizza to gnocchi and wings but it also is really nutritious and very very filling. Cauliflower is high in fibre and antioxidants as well as several Vitamins such as C, K, and B6. Just a really cool vegetable, plus it mostly is grown locally so, no excuses to not get it.
Besides the cauliflower we have got (plant based) milk, wholewheat flour, breadcrumbs, spices, oil and barbecue sauce. Wholewheat flour is a great source of fibre and carbs, same as the breadcrumbs (if you chose wholegrain ones). The spices, milk, and oil also contain several minerals, vitamins and healthy fats, which are great for your body.
Now we have got the barbecue sauce left, which is a tricky one. Let’s put it that way: Homemade ALWAYS is better than store bought. Why? You actually know the ingredients that are in it and you can pronounce them. Store-bought ones are often loaded with sugar, preservatives, artificial colouring, and, and, and. You know, the list goes on. If you decide to get a store bought one, make sure to check the label and see which ingredients it contains. Nevertheless, you can easily make a homemade one. You verrryyy likely already have all the ingredients at home and have it mixed in less than 5 minutes. The recipe will be down below here or in the barbecue chicken salad recipe.
How to make it:
If you have watched my Vegan What I Eat In A Day on Instagram, you by now know. It is everything else than tricky or complicated. No need to pre-cook anything or something like that, just an easy recipe. We start by chopping up the cauliflower and tossing it in a mix of plant based milk, cornstarch, wholegrain flour and spices. Next, we toss them in the breadcrumbs. Now they go on a baking tray, are drizzled with some oil and baked.
That’s it for this part. now you an chop up some veggies. I believe what works best here are bell peppers and spring onions, but feel free to use whatever you like and desire. These are just quickly stir fried in a hot pan with some oil. When the cauliflower is done baking, it is added along with the (homemade) barbecue sauce. Just combine all of this and serve with some rice, salad, bread, potatoes, or anything else you like! That already is it!
How and when to best have it:
You can meal prep it and store in the fridge with some extra barbecue sauce if you want. I most of the time serve it with rice and/or salad but it also must taste great in salad, or with some crispy, fries-style potatoes! That is it!
The Ultimate Barbecue Cauliflower Wing Stir Fry (Vegan)
Soggy-after-crispy sauce & super flavorful barbcue caulidlower wings. So easy, so good and so healthy. Just heaven.
What you will need
For the barbecue sauce:
- 100 g unsweetend ketchup
- 4 tbsp soy sauce
- 2 tbsp maple syrup or coconut sugar
- 1 tbsp vinegar
- 1 tsp Worcestershire sauce
- 1 tsp hot sauce
- 1 tsp salt
For the rest
- 1/2 head of cauliflower (or one small one)
- 200 ml plant based milk
- 5 tbsp wholegrain flour
- 1 tbsp cornstarch
- 5 tbsp breadcrumbs
- 1 red bell pepper
- 3-4 spring onions
- rice to serve with
How to
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Preheat the oven to 200°C. Break the cauliflower apart into smaller, bite-sized florets. Combine milk with flour, cornstarch, paprika and salt in a bowl. Add the cauliflower florets and toss them in the mixture.
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Add the breakcrumbs into another bowl and toss the cauliflopwer in it after the mixture, so they are all covered with the crumbs. Add them noto a baking tray and drizzle with oil. Here it is important that every floret is covered with some oil, otherwise they won't be crispy after baking and bake for 20-25 minutes until golden brown and crispy.
Combine all the ingredients for the barbecue sauce!
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In the meantime deseed and chop the bell pepper and pealed spring onions into about 1cm sized pieces. Heat up about 1tbsp of oil in a pan and stir-fry those for about 2-3 minutes. Then add in the baked cauliflower and the barbecue sauce and give it a good mix! Fry for another 2 minutes, then serve with some rice and/ or salad! Enjoy!
