Appetizer/ Quick Recipe/ Snack

Cauliflower crunchy bites in the oven with tartar sauce

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

Appetizer, Snack American
Serves: 6
Prep Time: 15 Minutes Cooking Time: 25 Minutes Total Time: 40 Minutes

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

CALORIES258 kcal
TOTAL FAT1.1 g
SATURATED FAT0.2 g
TRANS FAT0 g
CHOLESTEROL0 mg
OMEGA 30 g
OMEGA 60.3 g
TOTAL CARBOHYDRATES54.9 g
DIETARY FIBER4 g
SUGARS4.6 g
PROTEIN7.9 g
Vitaminsserving
Vitamin A0 mcg
Vitamin D1.4 mcg (56.7 IU)
Vitamin E0.3 mg
Vitamin K13.7 mcg
Vitamin C41.7 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
Choline43 mg
Folate314.3 mcg
Mineralsserving
Iron4.4 mg
Calcium26.8 mg
Magnesium22.8 mg
Zinc0.9 mg
Iodine0.3 mcg
Selenium7.8 mcg
Copper0.1 mg
Manganese0.3 mg
Phosphorus85.3 mg
Sodium322.8 mg

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