Have you ever eaten vegan chicken wings? Sounds a bit strange, doesn't it? But tastes mega delicious!
Vegan chicken wings are the hammer, not only I say that, my tasters also say that. They didn't even notice that it wasn't "real meat".
But at the latest when I answered the question: "Are there bones in it" With a smile, it was clear to everyone that they are not normal wings :)
Described as very good by three major meat eaters, well that's something!
Honestly, why does it always have to be meat when nature has so many delicious things to offer?
As is usually the case, it's not the meat that gives the flavor. The real flavor comes from the many different spices.
That is why today there are vegan chicken wings from cauliflower. The wings are the perfect meal for TV, for the family and for dinner. You'll have to plan a little time for it. You'll have to plan a little time for real chicken wings, too.
The big difference is that vegan chicken wings are really healthy. Cauliflower contains many important nutrients. And right away: For all those who don't like cauliflower: You can't taste it at all.
You'll love these cauliflower brownies!
Ingredients for vegan chicken wings from cauliflower
We don't need any chicken, that much is already clear :) By the way, you don't need any unusual or expensive ingredients. Most of the ingredients you have guaranteed at home!
Cauliflower for vegan chicken wings
Cauliflower makes up the main ingredient. You need a medium-sized head for two people. Cauliflower is a true champion among all vegetables. It contains a lot of provitamin A, B vitamins, vitamin C and E. In addition, the head of cabbage contains potassium, sodium, calcium, magnesium, phosphorus and iron.
100 grams of cauliflower contain just 25 calories. Small comparison: With chicken wings you would have 290 calories per 100 grams.
Spices for the cauliflower wings
Now cauliflower does not taste like mega much. But this is perfect. We can give him with Spices a spicy note miss. Thanks to the marinade you can vegan chicken wings no longer distinguish them from normal wings.
To bring out the flavor well, the cauliflower is first marinated, baked in the oven, and then coated again with a barbecue sauce and baked.
Let's start with the spices for the first marinade. For this we need garlic powder, sweet paprika, salt and pepper. This is mixed with oat milk, water and flour.
Then vegan chicken wings are dipped in breadcrumbs with the marinade and pre-baked in the oven. And then coated with barbecue sauce. Then they go into the oven again and come out super crispy.
But how that works exactly, is right in the recipe for vegan chicken wings :)
You will need a bowl, a baking tray and baking paper.
Vegan chicken wings from cauliflower
Ingredients
- 1 Cauliflower
- 100 g Wholemeal flour
- 180 ml Oat milk unsweetened
- 60 ml Water
- 2 TL fine garlic powder
- 2 TL Paprika powder
- 1 Pinch Salt and pepper
- Breadcrumbs (breadcrumbs)
- 2 Branches Rosemary
- 10 EL Barbecue sauce
- 2 EL Chili sauce
Anleitung
- Preheat the oven to 180°. Line a baking tray with baking paper.
- Divide the cauliflower into bite-sized pieces.
- In a bowl, mix flour, oat milk, water, garlic powder, paprika, salt and bell pepper. Stir well until no lumps are visible.
- Dip the cauliflower in the marinade. Tip: If you have time, you can leave the cauliflower in the marinade for a while. Then vegan chicken wings really get a lot of flavor!
- Finally, coat the cauliflower florets in breadcrumbs and place them on the baking sheet.
- Bake your vegan wings for 20 minutes.
- In the meantime, prepare the sauce. For this, mix finely chopped rosemary with barbecue sauce and chili sauce to a marinade. If the sauce is too thick, add a little water.
- Now turn the cauliflower into vegan chicken wings. Coat the florets with the barbecue marinade. And once again off into the oven. The cauliflower chicken wings need about 20 to 25 minutes. I flipped them halfway through so they would be crispy all the way around.
Notes
- 23.5 grams carbohydrates
- 6.4 grams protein
- 1.8 grams fat
Nährwerte
Vegan chicken wings harmonize with salad of all kinds. But also with potatoes or rice.
What must not be missing is a dip. For this you can either take barbecue sauce, if they still taste too little smoky. Or (vegan) sour cream with chives, garlic, salt and lemon.
You have to try these cauliflower fritters!
Tips for the preparation of the vegan buffalo wings
The delicious taste is provided by the barbecue sauce. You can use any sauce from the store. Make sure that it does not contain too much sugar. Because especially sauces are bursting with sugar.
Replacing the barbecue sauce with ketchup is not a good idea. The typical chicken wings taste is lost.
If the recipe is too mild for you, you can increase the amount of chili sauce.
The only minus point gets the vegan wings, because they are no longer so good reheated. They are then simply no longer crispy. But rather mushy and soft. They are best fresh from the oven!
By the way, they become crispy because of the breadcrumbs. So you should not do without it in any case. Spread just a little barbecue sauce on the chicken wings so that they stay nice and crispy.
Make sure that you work with top and bottom heat. Vegan chicken wings quickly turn black in convection.
Our conclusion
There are many vegan cauliflower recipes out there, but this one won over even meat eaters. Vegan chicken wings are WE GO WILD approved :) Just try substituting cauliflower for meat. You won't notice a difference. The taste comes from the spices and not from the meat. Wonderful!
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