INGREDIENTS 1 onions, diced 3 tbsp olive oil 2 garlic cloves squashed 2 tbsp tomato puree 2 diced peppers 1 handful of kale 1 x 400g tins of tomatoes 750ml of veg stock 1 x 400g tin black beans, drained & rinsed 1 x 400g tin lentils, drained & rinsed sea salt & pepper a…
Vegan crunchy peanut panko cauliflower
by Lucia Stansbie
Romanesco cauliflower is definitely an interesting looking vegetable! First documented in Italy in the 16th century is characterised by a “spiky” look and bright green or live yellow colour. Similar to cauliflower in nutritional value, it has a nuttier but more delicate flavour.
Cauliflowers are part of the cruciferous family, which includes broccoli, kale, chards, rocket, watercress and mustard.
Cruciferous vegetables are an excellent source of fibre and many vitamins and minerals, including vitamins C, A, E, K, folate, calcium, iron, potassium and phosphorus.
Those vegetables are also a great source of antioxidants, such as carotenoids like lutein, zeaxanthin and beta-carotene and sulfur-rich compounds known as glucosinolates.
Carotenoids are associated with eye health and glucosinolates can support liver detoxification pathways and hormone clearance.
Including brassica in your diet is an intelligent way to add plenty of nutrients and fibre while supporting general health.
·1 Medium Romanesco Cauliflower divided into florets
For the batter:
·1/2 tbsp sriracha
·1/4 cup natural peanut butter
·1 tbsp avocado oil
·3/4 tsp salt
·3 tbsp cornstarch
·1 tbsp soy sauce
·1 tbsp rice vinegar
·½ cup water plus more as needed
For the breadcrumb coating:
·1 and 1/2 cups Panko-style bread crumbs (check labels – some brands contain milk)
·3 tbsp white rice flour (or all-purpose flour)
Preheat the oven to gas mark 7 and divide the cauliflower into florets. Florets should be bite size. Line a baking tray with some grease-proof paper and leave it aside.
In a medium size bowl start making the batter mixing all ingredients, leaving the water last.
Grab a shallow dish and mix the ingredients for the panko coating.
Dip each floret into the batter and then in the panko crumbs and place it on the baking tray. Leave some space between each cauliflower peace.
Once you have coated all pieces, bake them for 20 minutes or until crunchy.
Serve decorated with some spring onions and soy sauce to dip