Vegan cauliflower wings

Vegan cauliflower wings: crispy baked cauliflower florets in a spiced batter, with hot sauce and creamy vegan yoghurt as a dip.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 35 min
• Total time: 50 min
• Calories: 280 kcal per serving
• Protein: 7 g
• Fat: 12 g
• Carbs: 32 g

Ingredients

• 1 head of white cauliflower (about 500g)
• 1 tsp paprika
• 60g spelt or wheat flour
• 150 g vegan yoghurt (cold, as a dip)
• 100ml cold almond milk
• 1 tbsp vegan butter (without seed oils)
• 3 tbsp hot sauce (e.g. Frank’s RedHot)
• 1 tsp maple syrup
• 1 tsp garlic powder
• Black salt (kala namak)

Method

You’ll need: oven · baking tray

1. Preheat the oven to 220 °C (200 °C fan), line a baking tray with baking paper and divide the cauliflower into bite-sized florets.
2. Stir together the almond milk, flour, garlic powder, paprika and black salt to make a smooth, thick batter. Turn the cauliflower in it until all the florets are well coated.
3. Spread the florets out on the tray with a little space between them and bake at 220 °C for 15–20 min, until the batter is firm and the surface looks dry.
4. Melt the vegan butter and stir it with the hot sauce and syrup to make a smooth sauce. Carefully turn the pre-baked florets in it.
5. Return the pieces to the tray and bake at 220 °C for another 10–15 min, until the sauce is glossy and lightly caramelised.
6. Serve the cauliflower wings hot, with the vegan yoghurt as a cool dip.

Good to know

When you want something crispy outside and tender inside, this recipe is just right. It's fun, needs no meat substitutes and disappears from the plate fast.

Swaps

Spelt flour → oat flour (more fibre; oats contain gluten unless labelled gluten-free) | Almond milk → unsweetened oat milk (often a little more fibre) | Vegan butter → olive oil (more monounsaturated fats) | Syrup → date paste (less heavily processed, adds a little potassium)

Allergens

Contains gluten (spelt or wheat flour) and tree nuts (almond milk); depending on the brand, the vegan yoghurt may contain soya. Adjust the heat for children, and in pregnancy make sure the yoghurt is pasteurised and everything is prepared hygienically.

Frequently asked questions

What's in cauliflower nutritionally?

Cauliflower provides vitamin C, folate, potassium and fibre. Its protein content is fairly moderate, but it's very versatile in the kitchen.

Does almond milk provide many nutrients?

Unsweetened almond milk usually contains only a little protein. Fortified versions are more interesting, as they can also provide calcium, vitamin D or vitamin B12.

What should I know about black salt?

Like other salt, black salt mainly contains sodium, plus the typical sulphurous notes that give it its egg-like flavour. If you're sensitive to sulphurous flavours, use only a little.

What does the vegan yoghurt bring?

That depends a lot on the base: soya yoghurt often contains more protein, coconut yoghurt usually more saturated fat. Fortified products can add calcium and vitamin B12.

Is cauliflower a good choice with a sensitive gut?

Not always. Cauliflower contains fermentable carbohydrates, which cause wind in some people.

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