Mediterranean Diet Crispy Cauliflower Wings
Elevate your appetizer game with these Mediterranean Diet Crispy Cauliflower Wings—a healthy, plant-based twist on a classic crowd-pleaser. Coated in a flavorful chickpea flour batter infused with garlic, paprika, oregano, and cumin, these cauliflower florets are baked to golden perfection with a drizzle of extra virgin olive oil to enhance their crispiness. A zesty lemon-parsley drizzle and a sprinkle of sesame seeds add vibrant Mediterranean flair and a satisfying crunch. Ready in under an hour, this wholesome recipe is gluten-free (with chickpea flour), nutrient-packed, and perfect as a guilt-free snack or appetizer that embodies the fresh and aromatic essence of Mediterranean cuisine.
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Recipe Information
Ingredients
- 1 head (approximately 2 pounds) cauliflower
- 3 tablespoons extra virgin olive oil
- 1 cup chickpea flour (or whole wheat flour)
- 1 cup warm water
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cumin
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons (chopped) fresh parsley
- 1 tablespoon sesame seeds
Instructions
Preheat your oven to 450°F (232°C). Line a baking sheet with parchment paper for easy cleanup.
Cut the cauliflower into bite-sized florets, ensuring they're all roughly the same size for even cooking.
In a large bowl, whisk together the chickpea flour, warm water, garlic powder, onion powder, paprika, dried oregano, ground cumin, salt, and pepper to form a smooth batter.
Dip each cauliflower floret into the batter, allowing any excess to drip off, and place them onto the prepared baking sheet.
Drizzle the coated florets with extra virgin olive oil to aid in crisping.
Bake in the preheated oven for 25 minutes. After 15 minutes, carefully flip the florets to ensure even cooking and crispiness.
While the cauliflower is baking, whisk together the lemon juice and chopped parsley in a small bowl.
Remove the cauliflower wings from the oven and drizzle with the lemon-parsley mixture.
Sprinkle the sesame seeds over the top for added crunch and nutritional benefits.
Return to the oven and bake for an additional 10 minutes, or until the cauliflower is golden brown and crispy.
Serve immediately as a delightful appetizer or snack, enjoying the fresh and aromatic flavors typical of a Mediterranean diet.
Nutrition Facts
Calories |
1154 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.5 g | 75% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2634 mg | 115% | |
| Total Carbohydrate | 127.7 g | 46% | |
| Dietary Fiber | 35.3 g | 126% | |
| Total Sugars | 32.1 g | ||
| Protein | 48.3 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 324 mg | 25% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 4098 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
