Oven cooked battered cauliflower wings coated with tomato based sauce. Try this easy, healthy and kid friendly recipe today, you only need very basic ingredients!
I make this cauliflower wings to go with pasta, rice or wraps sometimes. Each time I make the sauce slightly different depending on what we are eating with. These tomato sauce version is my son’s favourite so I thought it would be nice to share on this blog! Take a look at another cauliflower wings recipe too if you are interested!
These tomato Sauce Cauliflower Wings are
- Oven cooked with a little amount of oil
- Easy to make
- Healthy
- Made with everyday-ingredients
- Non-spicy
- The sauce is modifiable to suit your main meal
I made coated cauliflower with tomato sauce but you can modify it. If you are serving this with rice or noodles, you could make soy sauce based sauce with ginger for example. In this case, the sauce will be thinner so make sure to thicken it with a bit of corn flour before coating the cauliflower.
Ingredients needed
For the cauliflower
- Fresh cauliflower
- Plain flour
- Garlic puree
- Salt
- Water
- Oil to grease a baking tray
For the tomato sauce
- Tomato Puree
- Soy sauce
- Sugar
- Garlic puree
- Black pepper
- Water
If you want to skip using oil completely, it could still work. Oil helps to cook the batter around the cauliflower pieces crispy and brings the better result so I personally recommend to use it. You could add spices to the batter such as smoked paprika, chilli powder and curry powder to be more adventurous to enhance the flavour!
Quick making guide
- Preheat the oven to 220°C. Line a baking tray with baking paper and grease it with about 1 tbsp of oil.
- Whisk the flour, garlic puree, salt and water to make the batter.
- Chop the cauliflower into small pieces.
- Pick one cauliflower piece and dip in the batter to coat, take it out and shake off the excess, put it on the baking tray.
- Repeat the step 4 to coat the rest of the cauliflower pieces and bake for 20 minutes.
- Turn over the cauliflower pieces and put back in the oven to bake the other sides for about 10 minutes.
- Mix the sauce ingredients in a sauce pan and bring to boil while whisking. Take off the heat and set aside.
- When the cauliflower pieces are done, put them in the sauce and coat.
- Place the cauliflower pieces coated in sauce back on the baking tray and bake about 5 minutes on each side.
When you bake after coating the cauliflower pieces, please watch and try not to cook too much as the sauce could burn easily. If you are in a hurry, you can skip the last baking step. Just coat he baked cauliflower in the sauce, take them out to serve with rice or noodles!
Tomato Sauce Cauliflower Wings
Ingredients
For the cauliflower
- 1/2 large Fresh cauliflower
- 60 g Plain flour
- 1 tsp Garlic puree
- 1/4 tsp Salt
- 120 ml Water you might not need all
For the Sauce
- 1 1/2 tbsp Tomato puree
- 1 tbsp Soy sauce
- 1 tbsp Sugar
- 1 tsp Garlic puree
- 1/4 tsp Black pepper
- 1 tbsp Water
Instructions
- Preheat the oven to 220°C. Line a baking tray with baking paper and grease it with about 1 tbsp of oil.
- Whisk the flour, garlic puree, salt and water to make the batter. Chop the cauliflower into small pieces.
- Pick one cauliflower piece and dip in the batter to coat, take it out and *shake off the excess, put it on the baking tray.
- Repeat the step 4 to coat the rest of the cauliflower pieces and bake for 20 minutes.
- Turn over the cauliflower pieces and put back in the oven to bake the other sides for about 10 minutes.
- Mix the sauce ingredients in a sauce pan and bring to boil while whisking. Take off the heat and set aside.
- When the cauliflower pieces are done, put them in the sauce and coat. Place the cauliflower pieces coated in sauce back on the baking tray and bake about 5 minutes on each side.
