Either is the end of a tiring day at the work, or finishing some chores and it is time to relax or it’s a movie or game night and you want to have a healthy option as a snack you name it. This recipe fits everywhere! Perfectly seasoned and roasted to golden perfection, ideal for any occasion. These cauliflower bites are a delicious way to sneak in a veggie boost. Ready to dig in?
Cauliflower crunchy bites in the oven with tartar sauce
Ingredients
- For the bites:
- 1 medium cauliflower
- 1 cup cornflakes (crushed)
- ½ cup pretzels or plain salty crackers (crushed)
- 1 ½ tsp onion powder
- ½ tsp garlic powder
- 2 tsp smoked paprika
- ½ tsp fennel seeds crushed (optional)
- 1 tbsp. nutritional yeast
- 1 cup water
- 1 cup all purpose flour
- olive oil
- salt and pepper
- For the tartar sauce:
- 3 tbsp. vegan mayo
- 1 tbsp. Dijon mustard
- ½ red onion
- 1 handful dill fresh
- 10 pieces small pickled cucumbers
- 1 tbsp. pickle juice
- salt & pepper
Instructions
For the bites: Clean the cauliflower well and cut in small pieces. Preferably place in the fridge overnight lightly cover to dehydrate a little bit, so the coating will attach better.
Combine in a bowl the cornflakes, the pretzels, onion & garlic powder, smoked paprika and fennel seeds powder (optional).
In another bowl, mix water, flour and nutritional yeast with one pinch of salt and pepper and mix well.
Start by dipping a piece of cauliflower in the flour – water mixture and then in the cornflakes – pretzel mixture. Make sure to coat well, gently. Lay all the pieces in a baking tray with a non – stick baking paper. Drizzle with olive oil and bake in a preheated oven to 180oC for 20-30 minutes, depending on the oven. Flip one time in the middle of the cooking time.
For the tartar sauce: In a blender place the onion, the dill, the pickled cucumbers and the pickled juice.
Blend but not to a pulp.
Mix in a bowl with the mayo and mustard.
NUTRITION FACTS PER SERVING
CALORIES | 258 kcal |
TOTAL FAT | 1.1 g |
SATURATED FAT | 0.2 g |
TRANS FAT | 0 g |
CHOLESTEROL | 0 mg |
OMEGA 3 | 0 g |
OMEGA 6 | 0.3 g |
TOTAL CARBOHYDRATES | 54.9 g |
DIETARY FIBER | 4 g |
SUGARS | 4.6 g |
PROTEIN | 7.9 g |
Vitamins | serving |
---|---|
Vitamin A | 0 mcg |
Vitamin D | 1.4 mcg (56.7 IU) |
Vitamin E | 0.3 mg |
Vitamin K | 13.7 mcg |
Vitamin C | 41.7 mg |
B1 (Thiamine) | 2.1 mg |
B2 (Riboflavin) | 2.2 mg |
B3 (Niacin) | 15 mg |
B6 (Pyridoxine) | 2.4 mg |
B12 (Cobalamin) | 4.5 mcg |
Choline | 43 mg |
Folate | 314.3 mcg |
Minerals | serving |
---|---|
Iron | 4.4 mg |
Calcium | 26.8 mg |
Magnesium | 22.8 mg |
Zinc | 0.9 mg |
Iodine | 0.3 mcg |
Selenium | 7.8 mcg |
Copper | 0.1 mg |
Manganese | 0.3 mg |
Phosphorus | 85.3 mg |
Sodium | 322.8 mg |