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    Home » Recipes » Mains

    Vegan Sweet and Sour Cauliflower

    Published: Apr 30, 2022 · Modified: Apr 25, 2022 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    Another cauliflower win! This vegan sweet and sour cauliflower is sweet, sticky, and so incredibly delicious! Serve it over brown rice for the ultimate comfort dish that tastes WAY better than takeout.

    Cauliflower with peppers and sweet and sour sauce in cast iron pan.

    The versatile cauliflower does it again!

    From “wings“, to cheese sauce, to hearty bolognese, to rice, there’s not a whole lot that cauliflower can’t do! 😉

    Jump to:
    • Why you’ll love it
    • Ingredients + Substitutions
    • Instructions
    • Variations
    • Storage
    • Expert Tips
    • More vegan cauliflower recipes
    • Recipe

    Why you’ll love it

    • SO flavourful! The vegan sweet and sour sauce is unbelievably close to the real deal, but without using refined sugar.
    • Wholesome, especially when compared to the original fried sweet and sour chicken version. This vegan twist is not only free from animal products, but it’s far healthier, much lower in calories, and virtually fat free, too. Woohoo!
    • Versatile. This sweet and sour cauliflower recipe is absolutely delicious on its own to enjoy as an appetizer, or serve it up over a bed of brown rice or quinoa and make it a main course.
    Sweet and sour cauliflower on top of rice in white bowl with black chopsticks on top.

    Ingredients + Substitutions

    Here’s what you’ll need:

    Ingredients scattered on kitchen counter to make vegan sweet and sour.
    See recipe card for quantities.
    • Cauliflower: It wouldn’t be sweet and sour cauliflower, without the cauliflower. Choose a small head for this one, as you’ll only need four cups of bite sized florets. Or double up the sauce recipe if using a larger head. You could also try this with air fried extra firm tofu or broccoli florets if you prefer.
    • Brown rice flour: This helps give the cauliflower a crispy crust when baking but still keeps the dish gluten free. If you don’t have any on hand, you can make your own by grinding rice in a powerful blender.
    • Onion powder, garlic powder, salt, water: For flavour and making our batter.
    • Bell pepper + pineapple: Adds lovely colour and flavour to the overall dish. You may choose any other colour of bell pepper, or use sliced red onion if you prefer.
    • Ketchup: You may sub for a mixture of tomato paste and water if you prefer to avoid ketchup.
    • Rice vinegar: Highly recommended, but if you don’t have any on hand, apple cider vinegar works as well.
    • Tamari: Adds umami flavour and saltiness to the sauce. You may use regular soy sauce if you’re not avoiding gluten. Either way, choose low sodium to prevent the dish from being overly salty. You may also use coconut aminos for a soy free alternative.
    • Maple syrup: Traditional sweet and sour sauce uses granulated sugar, but I particularly like the flavour of the maple here. You may also use date syrup, instead.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Begin by preparing your batter. Add the brown rice flour, seasoning and water to a medium mixing bowl. Stir to combine. (photos 1-3)

    Then add the cut up cauliflower pieces to the batter and mix to evenly coat the pieces. (photo 4)

    Flour and spices in large bowl with water added to mix into a batter and then cauliflower florets added inside.

    Arrange the coated cauliflower in a single layer, on a parchment-lined baking tray and bake for 20-25 minutes, flipping once at the halfway point. (photos 5-6)

    NOTE: Do not dump the cauliflower onto the tray. You don’t want any excess batter on the tray, or it will stick to the tray, and pieces may stick to one another, reducing its crispy exterior.

    Cauliflower florets in baking sheet before and after baking.

    While the cauliflower is baking, prepare the vegan sweet and sour sauce. Whisk the ingredients in a small bowl and set aside. (photos 7-8)

    Then “fry” the red pepper and pineapple chunks with water or broth until slightly brown. (photo 9)

    Liquids and spices in small bowl mixed into marinade on left and peppers and pineapple in pan on right.

    Pour the sauce into the pan and simmer until slightly thickened, approx. 5 minutes. (photos 10-11)

    Then add the cauliflower to the pan and mix well. (photos 12-13)

    Peppers, pineapple, red sauce and cauliflower being added to cast iron pan and mixed.

    Garnish with thinly sliced green onion or chives and sesame seeds before serving.

    Cast iron pan with sweet and sour cauliflower inside.

    Variations

    • Make it spicy and add 1-2 teaspoons of sriracha or red pepper flakes to the sauce.
    • Serve it as an appetizer on a party platter to enjoy like sticky “wings” or try our crispy Buffalo cauliflower wings.
    • Swap the cauliflower for crispy tofu or tempeh, or you may even use broccoli florets to change it up.

    Storage

    This dish tastes best when freshly made, however, leftovers will keep in the fridge for 3-4 days. Reheat on the stovetop for quick reheating. Or use your oven or toaster oven to restore some of its crispy texture.

    I don’t recommend freezing.

    Expert Tips

    • Do not dump the cauliflower onto the baking tray once coated with the batter. You don’t want any excess batter on the tray, or it will stick to the tray, and pieces may stick to one another, reducing its crispy exterior.
    • Take the time to place the battered cauliflower in a single layer, one piece at a time, with plenty of space in between each one for the best results.

    More vegan cauliflower recipes

    • Vegan Cauliflower Buffalo Wings – Oven or Air Fryer
    • Vegan Jalapeno Popper Soup
    • Asian Slaw Vegan Wraps with Cauliflower Rice
    • Vegan Parmesan Roasted Cauliflower

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    Recipe

    Cauliflower with peppers and sweet and sour sauce in cast iron pan.

    Vegan Sweet and Sour Cauliflower

    This vegan sweet and sour cauliflower is sweet, sticky, and so incredibly delicious!
    5 from 4 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 25 minutes
    Cook Time: 30 minutes
    Total Time: 55 minutes
    Course: Main
    Cuisine: Asian
    Servings: 4 Servings
    Calories: 268kcal
    Author: Rosa

    Ingredients

    For the cauliflower

    • 4 cups cauliflower florets approx. 1 small head cut into bite sized pieces
    • ½ cup brown rice flour
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • ½ teaspoon sea salt optional
    • ½ cup water

    For the vegan sweet and sour sauce

    • ½ cup maple syrup
    • ¼ cup rice vinegar
    • ¼ cup low sodium tamari or soy sauce if not avoiding gluten
    • ¼ cup ketchup
    • 1 teaspoon garlic powder
    • 1 tablespoon brown rice flour optional, to thicken sauce
    • 1 red bell pepper sliced
    • 1 cup pineapple cut into cubes

    For Serving

    • brown rice or quinoa
    • green onion
    • sesame seeds
    Prevent your screen from going dark

    Instructions

    • Preheat your oven to 425 degrees F (218 degrees C) and line a baking sheet with parchment paper.
    • Cut your cauliflower into small, bite sized pieces and set it aside. Then add the remaining cauliflower ingredients to a medium mixing bowl and whisk to combine, to make the batter. Place the cut up cauliflower bites into the batter and mix well to evenly coat the pieces.
    • Arrange the coated cauliflower on your baking sheet in a single layer, but do not dump everything from the bowl. You don't want excess batter on the tray or it may stick together and prevent crispiness.
    • Bake for 20-25 minutes, flipping once at the halfway point until desired crispiness is reached.
    • While the cauliflower is baking, prepare the sweet and sour sauce. Whisk all the sauce ingredients (except the pepper and pineapple) in a small bowl or measuring cup and set aside.
    • Then sauté the red pepper and pineapple chunks in a large skillet with a tablespoon of water or broth, to prevent sticking. Do so over medium high heat until slightly brown. Then reduce the heat to medium low and pour the sauce into the pan and simmer until slightly thickened, approx. 5 minutes.
    • By now, your cauliflower should be ready. Add it to the pan with the sauce and gently mix to evenly coat each piece.
    • Serve over rice or quinoa and garnish with sesame seeds and green onion.

    Notes

    Do not dump the cauliflower onto the baking tray once coated with the batter. You don’t want any excess batter on the tray, or it will stick to the tray, and pieces may stick to one another, reducing its crispy exterior.
    Take the time to place the battered cauliflower in a single layer, one piece at a time, with plenty of space in between for the best results.
    Tastes best when freshly made but leftovers will keep refrigerated in a sealed container for 3-4 days.

    Nutrition

    Calories: 268kcal | Carbohydrates: 61g | Protein: 6g | Fat: 1g | Sodium: 750mg | Potassium: 676mg | Fiber: 4g | Sugar: 35g | Vitamin A: 1032IU | Vitamin C: 107mg | Calcium: 87mg | Iron: 1mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
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    1. Sarah

      April 30, 2022 at 7:28 pm

      5 stars
      Made this for dinner to top vermicelli noodles and between my husband and I, we ate it all! So delicious!!!

      Reply
      • Rosa

        May 01, 2022 at 8:36 am

        Thrilled you both enjoyed Sarah!

        Reply
    2. Robin

      April 30, 2022 at 11:46 am

      Hi Rosa, looking forward to making this recipe. I like everything about it but would prefer using whole wheat flour vs brown rice flour. I do not have a issue with gluten. It should work just as well, do you think?

      Reply
      • Rosa

        May 01, 2022 at 8:33 am

        Hi Robin, I didn’t specifically try that, but I think it should work. I can’t guarantee without testing, so please report back if you try it.

        Reply

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