If you are looking for a healthy, vegetarian alternative to chicken wings these Coconut Cauliflower Chick-Pea Wings are a treat! They are tasty, inexpensive and easy to make. If you are following a Keto diet, low carbohydrate diet or Gluten Free diet these Coconut Cauliflower Chick-Pea Wings are a great choice because they use protein filled chick-pea flour and coconut flour instead of plain flour.
- 1 medium cauliflower
- 1 ½ cup chick-pea flour
- ½ cup coconut flour
- ½ tsp baking powder
- 2 tsp cornstarch
- 1 tsp paprika or smoked paprika
- ½ tsp mustard powder
- 1 tsp cumin (optional)
- 1 tsp ground coriander (optional)
- 1 tsp garlic powder
- 1 tsp salt
- ½ tsp black pepper
- ¼ tsp cayenne pepper
- 1 ½ cup cold water
Pre-heat the oven to 400 degrees and line a baking sheet with parchment paper. Trim the green leaves from the cauliflower and gently cut and break it apart into medium sized florets. Sift the chick-pea flour into a large bowl then add the coconut flour, baking soda, cornstarch and seasonings and mix thoroughly with a fork. Add the 1 ½ cup of cold water to the flour and mix into a smooth batter. Add a handful of cauliflower florets to the batter at a time and toss them in the batter to thoroughly coat them. Place the coated florets on the parchment paper then bake in 400 degree oven for 20-25 minutes, turning once halfway through.
The cauliflower florets can be served “naked” or you can add a hot sauce finish to them. To add extra heat and crispiness to your Coconut Cauliflower Chick-Pea Wings combine 2 tablespoons of olive oil with 3 tablespoons of your favorite hot sauce. Toss the cauliflower wings in this mixture before returning to the oven for another 10-12 minutes and serving when they are sizzling hot and crispy!
This recipe is adapted from the recipe for Pakora, a popular Indian snack where vegetables are coated in the seasoned chick-pea flour and fried in oil. These Coconut Cauliflower Chick-Pea Wings can also be cooked by deep frying also but the oven baked version is healthier and is in lower calories.
If you are not following a Ketogenic, Low Carbohydrate or Gluten free diet then you can substitute plain flour or whole wheat flour for the chick-pea flour. Chick Pea flour has a higher protein, lower carbohydrate profile than plain flour as chick-pea flour contains 20g of protein and 60g of carbohydrates per 100g, compared to plain flour which has 10g of protein and 76g of carbohydrate per 100g. Chick-pea flour also known as garbanzo bean flour, gram flour or besan, is sometimes difficult to find but is usually available at health food stores and International markets.