Baked Mango Sriracha Cauliflower Wings

Jun 07, 2023June 7, 20230 20
Spicy, tangy and sweet Baked Mango Sriracha Cauliflower Wings recipe
in Vegetarian

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 head cauliflower ( small-medium size )
1 cup water
3/4 cup flour plus 2 tbsp flour ( half whole wheat and half white is a good ratio )
3/4 - 1 teaspoon salt ( or to taste )
1 teaspoon garlic powder
1 teaspoon onion powder
smoked paprika
1/2 teaspoon chili powder
1/4 - 1/2 teaspoon cayenne
1 very generous dash black pepper
2 teaspoons oil ( optional )
1 cup mango jam ( or preserves or use orange marmalade or grape jelly for variations )
1/4 cup sriracha sauce , to taste
1 tablespoon hot sauce ( or more-I used Frank 's red hot )
1/4 cup orange juice ( or apple juice- more juice if you like a thinner glaze )
generous pinch garlic powder
1/4 teaspoon ginger powder

Nutrision Information

Servings Per Recipe
4-6
Calories
180
Sugar
20g
Fat
3g
Baked Mango Sriracha Cauliflower Wings are a great way to enjoy a healthy and flavorful snack or appetizer. This recipe is a vegetarian twist on traditional chicken wings, using cauliflower florets instead of meat. The florets are coated in a spicy and sweet sauce made of mango jam, sriracha, hot sauce, and orange juice, and baked until crispy and golden brown. The result is a delicious and nutritious snack that is perfect for any occasion, from game nights to family dinners.

Instructions

1.Preheat oven to 450°F (230°C).
2.Cut cauliflower into bite-size florets.
3.In a medium mixing bowl, whisk together flour, salt, garlic powder, onion powder, smoked paprika, chili powder, cayenne, and black pepper.
4.Add water, and oil if using, to the flour mixture and stir until smooth.
5.Place cauliflower florets in the bowl with the flour mixture, toss and coat them well.
6.Place coated florets on a lined baking sheet and spray or brush them with cooking spray or oil.
7.Bake for 20-25 minutes or until golden brown, crispy, and tender.
8.In a small saucepan over medium heat, add mango jam, sriracha, hot sauce, orange juice, garlic powder, and ginger powder.
9.Let the mixture simmer for 5-10 minutes, stirring occasionally, until thick and syrupy.
10.Toss the baked cauliflower wings with the mango sriracha sauce and serve hot.

PROS

Baked Mango Sriracha Cauliflower Wings are a delicious vegetarian option to traditional chicken wings.
They are crispy, spicy, tangy, and sweet, all in one.

Cauliflower is a nutritious vegetable that is low in calories but high in fiber, vitamins C, K, and B6, and potassium.

Mango is a tropical fruit that is rich in vitamin C and antioxidants, and has been linked to reducing the risk of certain cancers and improving digestive health.

Sriracha is a spicy sauce made of chili peppers, vinegar, garlic, and sugar that has been shown to improve metabolism and reduce inflammation.

CONS

Some people may not like the taste or texture of cauliflower, especially when baked.

The sauce contains sugar and may not be suitable for people with diabetes or a low-sugar diet.

Sriracha sauce is high in sodium, which can cause water retention and high blood pressure in some people.

HEALTH & BENEFITS

Baked Mango Sriracha Cauliflower Wings are a healthy alternative to traditional chicken wings, as they are low in calories and fat but high in fiber and vitamins. Cauliflower contains sulforaphane, a compound that has been shown to have anti-cancer and anti-inflammatory properties, and can help improve heart health and cognitive function. Mango is rich in beta-carotene, a nutrient that has been linked to reducing the risk of age-related macular degeneration and promoting skin health. Additionally, sriracha sauce has been shown to increase metabolism and reduce chronic pain.

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