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This sweet and sour cauliflower will make you want to say "see ya later" to takeout. Cauliflower florets are tossed in a buckwheat and quinoa flour batter and baked in a sticky, sour sauce that is sweetened naturally with pineapple juice. Serve over a generous bed of brown rice, add a side of steamed veggies, and dig in.

Sweet and Sour Cauliflower [Vegan, Gluten-Free]

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Cooking Time


What Ingredients Do You Need To Make Sweet and Sour Cauliflower [Vegan, Gluten-Free]

For the Cauliflower:
  • 8 cups bite-sized cauliflower florets (1 medium head cauliflower)
  • 1/3 cup buckwheat flour
  • 1/3 cup quinoa flour (or brown rice flour)
  • 1 1/4 cups water
  • 2 teaspoons garlic powder
  • 1 red pepper, medium diced
  • 1/2 cup canned pineapple chunks (juice reserved)
  • 2 cups dry brown rice

For the Sauce:

  • 1/4 cup reserved pineapple juice
  • 2 tablespoons tomato paste
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons brown rice vinegar
  • 1 tablespoon, plus 2 teaspoons tamari or liquid aminos
  • 1 tablespoon agave
  • 2 teaspoons hot sauce
  • 1 1/2 teaspoons arrowroot starch
  • 1 garlic clove, minced
  • Sesame seeds, hemp seeds, or chopped parsley, for garnish

How To Make Sweet and Sour Cauliflower [Vegan, Gluten-Free]

To Make the Cauliflower:
  1. Preheat the oven to 375°F and line a large baking sheet with parchment.
  2. In a large bowl, add the buckwheat flour, quinoa flour, garlic powder, and water and mix well using a spatula.
  3. Add the cauliflower florets to the bowl and toss with the batter using the spatula. Be sure to get all the batter along the sides and the bottom of the bowl.
  4. Transfer the battered cauliflower to the baking sheet and bake for 25 minutes. Remove from the oven flip and return to the oven for another 25 minutes. The cauliflower is done when they are soft and are easily pierced with a fork.
  5. While the cauliflower is cooking sauté the vegetables and make the sauce and the rice.

To Make the Sauce and Rice:

  1. Cook brown rice according to directions or add 2 cups brown rice, 4 cups water, and 1/2 teaspoon salt to a medium-sized pot and cover. Bring to a boil then reduce to a simmer and simmer on low for 45-50 minutes. Once cooked let sit for 5 minutes, covered.
  2. In a medium-sized pan, sauté the red pepper and pineapple chunks until the red pepper is tender (about 5 minutes). Add water as is needed to prevent burning. Set aside.

To Assemble:

  1. Add all sauce ingredients to a blender and blend on high until smooth.
  2. Transfer the sauce to a small saucepot and bring to a simmer, stirring constantly. The sauce will begin to thicken in 2-5 minutes. Once the sauce has thickened enough to coat the back of a spoon, turn the heat off and cover.
  3. When the cauliflower is done, remove from the oven and transfer back to a large, clean bowl. Add the sweet and sour sauce and toss well. Add the sautéed red pepper and pineapple and toss again.
  4. Put 1/2-1 cup brown rice on each plate, top with 1- 1½ cups sweet and sour cauliflower and garnish with sesame seeds, hemp seeds, and/or chopped parsley.
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Nutritional Information

Total Calories: 1883 | Total Carbs: 414 g | Total Fat: 16 g | Total Protein: 48 g | Total Sodium: 2743 g | Total Sugar: 61 g Per Serving: Calories: 471 | Carbs: 104 g | Fat: 4 g | Protein: 12 g | Sodium: 618 mg | Sugar: 15 g

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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