Fat Free BBQ Wings

Making these, Sweet Potato Quinoa Burgers, and Mom’s Vegan Blueberry Cornbread at the

Vegan Americanna Demo

CoRec Demo Kitch, Purdue University!

September 8th 7-8pm!

Sign up asap!!!

bbqwings2

If your mouth isn’t watering… you’re an alien.bbqwings

Check out this recipe on video here!!

Ingredients:

  • 1 head of cauliflower (mine was small-medium-ish size)

Recipe: BBQ Cauliflower Wings 

Prep Time:   10 minutes     Cook Time:   25 minutes         Total time: 35 minutes

Makes 4 servings

Serve with Ranch Dressing.

You will need…

  • Baking pan
  • Parchment paper
  • Spatula
  • Spoon
  • Wisk
  • Large fork
  • Rubber spatula
  • Mixing bowl
  • Cutting board
  • Paring knife

Ingredients

  • 1 cup water or non-dairy milk
  • 1 cup flour (any kind will work, even gluten free!)
  • 2 tsp garlic powder
  • 1 head cauliflower, chopped into pieces
  • 1 cup BBQ sauce (or buffalo or any hot sauce)

Prep

  • Measure out ingredients
  • Set up cutting board with cauliflower and paring knife
  • Set up baking pan with parchment paper
  • Preheat oven to 450 degrees F

Steps

  1. Combine the water or non-dairy milk, flour, and garlic powder in a bowl and stir until well combined
  2. Coat the cauliflower pieces with the slower mixture and place on the parchment paper lined baking sheet. Bake for 18-20 minutes (until cauliflower is cooked and breading looks crispy)
  3. Let cauliflower cool about 5 minutes and then fold them in a bowl with BBQ sauce
  4. Bake another 5-8 minutes on parchment paper.
  5. Serve with vegan ranch dressing and celery sticks.

Recipe adapted from http://www.peta.org/living/food/spicy-buffalo-cauliflower-wings/ 

Homemade BBQ Sauce (FREE OF ADDED COLOR, FLAVOR, THICKENERS AND PRESERVATIVES!) any sauce you want works though, try your favorite vegan buffalo sauce for buffalo wings.

  • 3/4 cup coconut nectar
  • 2 1/2 cup dates (soaked if not soft)
  • 2 cups sundried tomato (s0aked)
  • 1 cup fresh tomato
  • 2 1/2 cup water (sundried tomato water)
  • 1/2 Tbs garlic
  • 1/2 tsp mustard powder
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/8 cup onion powder
  • 1 Tbs salt
  • 1 Tbs chipotle powder

Blend in a high speed blender until smooth.

cauliwingzNOM

 

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4 thoughts on “Fat Free BBQ Wings

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