Sweet & Sour Cauliflower Wings – Gobi Manchurian

Get ready for some football with Sweet & Sour Cauliflower Wings. It’s a healthy version of an Indian appetizer favorite, Gobi Manchurian.

Can you host a football party without chicken wings? Oh yes, you can! These Sweet & Sour Cauliflower Wings will easily do the trick. You won’t need to punt the ball. People will consider this dish a touchdown and an extra point all in one. They are crispy, crunchy and full of warm spices with a touch of heat. They are based on my favorite dish at a local Indian restaurant called Gobi Manchurian. This dish is seriously addictive. The sauce will have you licking your lips and fingers, then reaching for more. Get a stack of napkins ready. They are messy but aren’t some of the best foods messy.

I have to admit, I love chicken wings. They seem to be one of those foods that everyone goes gaga for. Finding a healthier alternative makes me so happy. Plus this method of cooking, works so well with lots of different kinds of food. I’ve used it on shrimp to make Crispy Shrimp. I also used a similar method in my Kale Pakora Fritters. Next I’m going to work on fish and chips. I would dearly love to be able to eat some of my fried food favorites in a healthier way. Who wouldn’t?

Turn on the oven and make some cauliflower wings for yourself. You will find them as scrumptiously, satisfying as I do. Beware, they will be gone in a flash so you might need to double or triple the recipe. Save a little sauce for yourself. It is so good, I’d happily eat it with a spoon. Score one for healthy living.

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Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 55 minutes

Yield: 4 servings

Calories per serving: 233

Fat per serving: 8g/Carbs 37g/Fiber 8g/Protein 7g

Ingredients

• 1 head cauliflower
• 6 tbsp. chick pea or rice flour
• 2 tbsp. cornstarch
• 1 tsp. garlic powder
• 1 tsp. ginger powder
• 1 tsp. kosher salt
• 6 tbsp. seltzer water
• 1 tbsp. neutral oil (like grape seed)
• 2 tbsp. chopped chives or green onion
• Sauce:
• 1 ¼ tsp. sesame oil, divided
• 2 tsp. grape seed oil
• ½ cup chopped onion
• 3 garlic cloves, minced
• 2 tsp. grated ginger
• 2 tbsp. finely diced jalapeno
• 1 tsp. ground coriander
• ¼ tsp. turmeric powder
• 1 tbsp. low sodium soy sauce or tamari
• ¼ cup chili sauce
• 1 tsp. vinegar
• 1 tbsp. agave
• 2 tsp. cornstarch
• ¼ cup water

Instructions

1. For Sauce:
2. In a sauté pan over medium heat, warm sesame oil and grape seed oil.
3. Add onion and sauté for 5 minutes.
4. Add garlic, ginger and jalapeno and sauté for another 3 minutes.
5. Add coriander and turmeric and stir fry for 1 minute.
6. Add soy sauce, chili sauce, vinegar, and agave. Bring to a simmer.
7. In a small bowl, stir together cornstarch and water.
8. Whisk cornstarch into sauce and simmer for a few minutes. Keep warm. For Wings:
9. Preheat oven to 450° with a baking sheet in the oven. (Baking sheet should not be non-stick)
10. Cut cauliflower into 1 inch florets.
11. In a large bowl, whisk together flour, cornstarch, garlic powder, ginger powder and salt.
12. Whisk in seltzer water.
13. Pour oil onto hot baking sheet and spread around to fully cover baking sheet.
14. Quickly dip florets into the batter and place onto baking sheet.
15. Bake for 10 minutes.
16. Flip over cauliflower and bake for another 10 minutes.
17. Pour sauce over cauliflower and toss to cover cauliflower completely in sauce.
18. Sprinkle with chives and serve immediately.

But wait, there’s more. Check out these deliciously, healthy appetizers: