Introduction:

Crispy cauliflower is a great snack on its own, but can also be enjoyed as a side or even as a main course. Cauliflower florets are transformed into juicy bites that are crunchy on the outside but tender on the inside. Cauliflower is able to replace crunchy fried snacks, with some ingredients, the nutriitional treat can be enjoyed without feeling guilt so such a meal can be made with minor ingredients.

 

 

Ingredients:

1 medium cauliflower, cut into florets

1 cup of all purpose flour which can substitute with chickpea flour if needed to make it gluten free.

1/2 cup water (or plant-based milk for creaminess)

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon smoked paprika (or regular paprika)

1/2 teaspoon salt (adjust to taste)

1/4 teaspoon black pepper

1/2 teaspoon baking powder (for extra crispiness)

Half a cup of breadcrumbs which can be made more crunchy with panko.

1 tablespoon olive oil (optional, for extra crispiness)

Fresh parsley or cilantro for garnish (optional)

Lemon wedges (optional, for serving)

 

 

Instructions:

Preheat the Oven: Start by pre-heating the oven at 425F or 220C. Place a baking sheet on line the tray with parchment paper or a silicon mat.

General Meeting: Wash the cauliflower and cut it florets in a way that they are a bit larger than bite size pieces. The pieces should be cut in a way that they all have roughly the same size. This is important to ensure even cooking.

Prepare the batter: Combine flour, water (or nut milk), garlic powder, onion powder, smoked paprika, salt, pepper, and baking powder in a mixing bowl, and whisk until there is a smooth batter. Be sure to add more water if the batter ends up being too thick.

Coat the cauliflower: In this step, you need to dip each individual cauliflower floret into the batter so that it is well coated, before rolling it in breadcrumbs for a crunchy texture.

Arrange on baking sheet: For this step you will need to brush olive oil for color which is purely optional, then evenly place the coated cauliflower florets on a baking tray.

Bake: Pop it in the pre-heated oven for 20-25 minutes while flipping the florets halfway or until golden brown and crispy.

Serving: Pop it in for garnishing and serving with lemon wedges which enhance flavor, but only if required.

 

 

Hints for Success:

Even Coating: Dip every cauliflower floret into the batter and coat the baking sheets with evenly spaced pieces so that vegetables with even coating can be used.

Flip the Cauliflower: At the halfway point of the cooking time, flip the florets in order to ensure even browning and crispiness.

Use Panko Breadcrumbs: To achieve maximum crunch and crispiness, use panko breadcrumbs instead of standard ones.

The Air Fryer: For those who are pressed for time, an alternative to the oven is the air fryer. 15-20 minutes in a 375F (190C) oven does the job, but be sure to shake halfway through the process.

 

 

Health Advantages:

Low Calories: Since cauliflower is low in calories, this dish is perfect for anyone on a diet.

High Fiber Content: This dish has a high fiber content, which helps with gut health and aids in digestion.

Antioxidants: Cauliflower is high in antioxidants that assist in reducing inflammation and enhance health.

Vitamin and Minerals: A large amount of vitamin C, K, dietary folate, and B vitamins are available that help the body fight against diseases, maintain strong bones, and produce energy.

Gluten Free: This dish is also safe for the people that are gluten sensitive since it uses chickpea flour and gluten free breadcrumbs.

 

 

Nutrition Facts (Every serving is presumed to be 1 out of 5 servings):

Calories: 150 – 180 kcal

Protein: 5g

Fat: 6 – 8g (depends on how much oil is added)

Carbohydrates: 20 – 22g

Fiber: 4g

Sugar: 3g

Sodium: 350 – 400mg

Vitamin C: 40% of daily intake.

Calcium: 4% of daily intake.

Iron: 6% of daily intake.

 

 

Variations and Substitutions:

 

Spicy: If you want a spicy version then cayenne pepper or chili flakes can be added to the batter.

Cheesy: Use some nutritional yeast while preparing the breadcrumbs to create a cheesy flavor without using dairy

 

 

FAQs:

1. How much in advance should I prepare this recipe? Cauliflower can be prepared 1-2 hours prior by dipping and coating it into batter and breadcrumbs and placed into the fridge prior to baking. However, if you want to achieve the best results, you should first bake it and then reheat the leftovers in the oven to make it more crispy, if required.
2. Are there alternatives to baking the cauliflower? The only thing that is required to do if you want to bake the cauliflower instead, is to set some oil in a pan on medium flame, and put the florets in it. Let it cook for 3-4 minutes until it turns crispy and golden.
3. Can the fried cauliflower be stored in a freezer? Cauliflower that is battered but unfried can be frozen by placing them in a single layer in a baking sheet for 1-2 hours, and then storing them in a freezer bag. When the time comes to fry it, place them in the oven without defrosting them, but cook for a few extra minutes.
4. Are there any other vegetables that can be used? With regards to broccoli and courgette, these two can be classed as veggies that can replace cauliflower. In addition, even though they increase the size of them, brussels sprouts can be used as substitutes along with changing the cooking time accordingly.

 

 

Conclusion:

Overall, there is a range of ways to make quite a healthy and delightful dish ranging from a yummy side to a crispy cauliflower. This recipe can be made in a variet of ways and will add one to your serving of veggies if you are looking for an appealing snack. It is packed with health benefits and is a very good meal. No matter what way you choose to prepare it, there is bound to be a flavor overload!