Mediterranean Diet Crispy Cauliflower Wings

Transform your snack game with these Mediterranean Diet Crispy Cauliflower Wings, a wholesome twist on a classic favorite. Coated in a savory chickpea flour batter infused with garlic, paprika, cumin, and oregano, these bite-sized florets are oven-baked to golden perfection, ensuring a light yet satisfying crunch. A drizzle of zesty lemon-parsley dressing and a sprinkle of sesame seeds elevate the flavor profile, capturing the essence of Mediterranean cuisine in every bite. Ready in under an hour, these plant-based cauliflower wings are the ultimate guilt-free appetizer or snack, ideal for anyone seeking a flavorful, nutrient-packed dish that's both vegan and gluten-free (with a flour substitution). Whether you're looking for a healthy party option or a satisfying side, this recipe delivers irresistible taste with minimal effort.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 450°F (232°C). Line a baking sheet with parchment paper for easy cleanup.

Step 2

Cut the cauliflower into bite-sized florets, ensuring they're all roughly the same size for even cooking.

Step 3

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.

Step 4

Dip each cauliflower floret into the batter, allowing any excess to drip off, and place them onto the prepared baking sheet.

Step 5

Drizzle the coated florets with extra virgin olive oil to aid in crisping.

Step 6

Bake in the preheated oven for 25 minutes. After 15 minutes, carefully flip the florets to ensure even cooking and crispiness.

Step 7

While the cauliflower is baking, whisk together the lemon juice and chopped parsley in a small bowl.

Step 8

Remove the cauliflower wings from the oven and drizzle with the lemon-parsley mixture.

Step 9

Sprinkle the sesame seeds over the top for added crunch and nutritional benefits.

Step 10

Return to the oven and bake for an additional 10 minutes, or until the cauliflower is golden brown and crispy.

Step 11

Serve immediately as a delightful appetizer or snack, enjoying the fresh and aromatic flavors typical of a Mediterranean diet.

Nutrition Facts

Serving size	(1370.5g)

Amount per serving	% Daily Value*
Calories	1153.5

Total Fat 58.5g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 2.4g
Cholesterol 0mg	0%
Sodium 2634.4mg	0%
Total Carbohydrate 127.7g	0%
Dietary Fiber 35.3g	0%
Total Sugars 32.1g
Protein 48.3g	0%

Vitamin D 0IU	0%
Calcium 323.7mg	0%
Iron 12.7mg	0%
Potassium 4098.4mg	0%

*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.

Source of Calories

Fat: 42.8%

Protein: 15.7%

Carbs: 41.5%