35-Minute Vegan Hickory Maple BBQ Cauliflower + Broccoli Wings
Difficulty: 3/5 (5 being hardest)
Spice Level: 1/3 (3 being spiciest)
Prep & Cook Time: 35 minutes
Servings: 24 wings
The Challenge: Vegan Hickory Maple BBQ Wings
Party time! We are making just over 30-minute wings out of cauliflower + broccoli. Making wings from cauliflower/broccoli is so frikin easy. All we need to do is coat it, bread it, bake it, and douse it in wing sauce - buffalo, BBQ, and any other sauce you want to do!
Today, we are focused on hickory maple BBQ. The key to this is mixing in maple syrup and liquid smoke. We also use smoked paprika some cayenne pepper and coconut sugar to round out the flavor. In this dish, we will be making both the wings and the sauce from scratch. This sauce is extremely easy to make, and you will love it.
For the wings, all we need to do is mix cornmeal, tapioca flour, dairy-free milk, and spices. Then, we coat the cauliflower in it and bread with breadcrumbs. We bake it in the oven for 15 minutes, coat in sauce, bake again for a few minutes, and then EAT.
Super easy, so tasty, and I showed the pictures to a few friends...they said...you started eating meat again?
One tip with this is to keep your cauliflower + broccoli cut into bite size piece and limit to just the floret to make it easier to work with.
Let's get into it!
Ingredients:
Caulifower + Broccoli Wings
1/2 medium head cauliflower, chopped into bite size pieces
1/2 medium head broccoli, chopped into bite size pieces
1/4 cup cornmeal
1/4 cup tapioca flour
1/2 cup unsweetened dairy-free milk (I used almond, recommend flax as well)
Spices: pinches of salt, pinches of pepper, 1/4 tsp smoked paprika, 1/2 tsp garlic powder, 1/4 tsp coriander, 1/4 tsp onion powder
3/4 cup breadcrumbs, whole wheat (can sub in panko if gluten-free)
Hickory Maple BBQ
14.5oz of organic tomato sauce (fire-roasted preferred)
6oz of organic tomato paste
3 tbl coconut sugar
1 tbl Worcestershire sauce
1 tbl liquid aminos
1/4 cup + 1 tbl maple syrup
1 tbl liquid smoke
Spices: pinch of salt + pepper, pinch of cayenne pepper, large pinch of garlic powder, large pinch of mustard powder
Other
vegan ranch or blue cheese for dipping
Equipment You'll Need:
Mixing Bowls . Sharp Chopping Knife . Measuring Cups + Spoons . Cutting Board . Whisk . Medium Frying Pan . Spatula . Pastry Brush . Parchment Paper . Baking Sheet
Before You Cook:
Wash + chop fresh ingredients
Preheat oven to 450F
1. Start by chopping your broccoli + cauliflower into bite-size pieces, set aside.
2. Next, mix together the milk, spices, cornmeal, and tapioca flour in a shallow bowl. Add 3/4 cup breadcrumbs to a plate.
3. Set up a station to get the wings ready with a parchment lined baking sheet, the cornmeal bath, breadcrumbs, and veggies.
4. Start by dipping the veggies into the cornmeal bath. Dunk the piece into the bath and pull out and let it drip off.
5. Next, add the wing to breadcrumb and dredge it in the mixture to get an even coating.
6. After breading, place onto the pan and keep some distance between the pieces, don't let them touch. Place into the oven at 450F and bake for 15 minutes.
7. While the wings bake, place the onions into a medium pan with a tbl of vegan butter and cook over medium heat for 3-4 minutes.
8. Add all the rest of the sauce ingredients to the pan and simmer for ten minutes.
9. Once you have pulled the wings out of the oven, coat them with the BBQ sauce. I did this with dunking them into the pan, rolling it around and pulling out. I then used a pastry brush to hit some of the blank spots. Bake again for 7-9 minutes.
10. After the second bake, use the brush to coat on a bit more of the BBQ sauce to make them extra juicy + sticky. Serve + eat!
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