Baked Sweet Sour Cauliflower

This sweet sour cauliflower is a healthier vegetarian take on the classic sweet-and-sour chicken recipe. Today, we use baked cauliflower tossed in a delicious sauce that gets done in minutes. Serve it over rice or noodles for a complete meal.

Course Appetizer, Dinner, Lunch, Side Dish

Cuisine Indo-Chinese

Keyword cauliflower, sweet and sour cauliflower, sweet and sour sauce

Prep Time 10

Cook Time 25

Total Time 35

Servings servings

Calories 243kcal

Cost $5

Ingredients

2 lbs Cauliflower separated into florets
2 tbsp Cilantro chopped (for garnish)

Coating

2 large Egg whites
½ tsp Salt
½ tsp Pepper
½ tsp Paprika
½ cups Corn starch or rice flour
2 tbsp Cooking spray or use pastry brush

Sauce

1 tbsp Cooking oil
½ cup White vinegar or apple cider vinegar
½ cup Sugar
½ cup Honey
¼ cup Soy sauce
¼ cup Ketchup
2 large Garlic cloves minced
1 small Onion finely diced
1 tbsp Corn starch with ¼ cup of water

US Customary - Metric

Instructions

Oven/Pan - Preheat the oven to 420 F/ 200 C / Gas Mark 6. Line a baking tray with parchment paper and spray with cooking oil.
Pro tip - the oil on the parchment will prevent sticking and make the bottom crisp.
Par boil - Cut the cauliflower into florets and place them in a large pot of water. Add 1 tbsp of salt and bring to a boil. Cook the cauliflower for 3 to 5 minutes then drain in a colander and set aside.
Pro tip - parboiling the cauliflower prevents it from getting too dark in the oven and ensures even cooking.
2 lbs Cauliflower
Coating - In a large bowl combine all the coating ingredients and combine well. Add the cauliflower and gently toss it with the mixture making sure each and every cauliflower is well coated.
Pro tip - Pat the cauliflower dry to prevent excess moisture. It is best to use your hands to coat the cauliflower so you prevent it from breaking.
2 large Egg whites, ½ tsp Salt, ½ tsp Pepper, ½ tsp Paprika, ½ cups Corn starch
Bake - Pour the cauliflower onto the prepared baking pan and spread evenly trying to keep the pieces separate so they don't stick. Give it a generous oil spray (or brush oil with a pastry brush). Transfer to the oven and bake for 15 to 20 minutes or until golden.
Pro tip - make sure to toss the cauliflower in the oven in between to get a nice color on all sides.
2 tbsp Cooking spray
Sauce - Meanwhile, in a large saute pan over medium heat all the sauce ingredients except the cornstarch slurry. Stir until the sugar has melted, then cook for 2 minutes more. Add the cornstarch slurry and continue to cook for 2 minutes more until thick and glossy.
Pro tip - it is important that the mixture becomes glossy, this means the cornstarch is activated and cooked.
½ cup White vinegar, ½ cup Sugar, ½ cup Honey, ¼ cup Soy sauce, ¼ cup Ketchup, 2 large Garlic cloves, 1 small Onion, 1 tbsp Corn starch, 1 tbsp Cooking oil
Combine - As soon as the cauliflower is lightly golden take it out of the oven and transfer it to the sauce. Toss the cauliflower in the sauce over low heat making sure each and every piece is well coated in the sauce.
Pro tip - doing this over low heat will prevent the sauce from clumping and if necessary you can add 1 to 2 tbsp of water to help the sauce stick to the cauliflower.
Garnish - When done transfer to a platter and sprinkle some chopped cilantro.
2 tbsp Cilantro

Nutrition