Spicy Cauliflower Wings with Urbana’s Market at the Square


Heather is joined in the ciKitchen byMaria Ledeke from Creative health preparing spicy cauliflower wings.


¾ cup gluten free flour

Pinch sea salt flakes

½ tsp curry powder

2 tsp tandoori masala spice

½ cup unsweetened milk of your choice

6-8 Tbsp water

1 head of cauliflower

¼ cup red curry paste

2 tsp coconut oil, melted

2 tsp maple syrup


1.) Preheat oven to 450 degrees and line a baking sheet with parchment paper

2.) Next, prepare the batter by mixing the dry ingredients together. Then add almond milk and 6 Tbsp water to start. Stir with a whisk or fork until well combined. You want the batter thick, but pourable, so it can adhere to the cauliflower. Add only enough water to reach the right consistency. Add more flour if it becomes too thin.

3.) Once the oven is preheated, add the cauliflower to the batter to coat. Shake off excess and place on the baking sheet. Give each piece about an inch of room to prevent sogginess. Depending on the size of your cauliflower, this may require cooking on two baking sheets or in two batches

4.) Bake for 25 minutes. In the meantime, prepare the sauce by whisking together curry paste, coconut oil, and maple syrup. Add just a bit of water to thin so it resembles a glaze consistency

5.) Once the cauliflower has finished baking, remove from oven and dip or toss in the glaze 1-2 pieces at a time. Shake off excess, then place back on baking sheet and bake for another 20-25 minutes, or until browned on the edges and the glaze has caramelized

6.) Let cauliflower cool slightly and then serve immediately.

For more information, please visit their website at https://urbanamarket.org/.

Copyright 2020 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

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