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Oil-Free Orange Cauliflower with Green Beans and Mame
Tangy, tasty, and two versions of the recipe for two different diets

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Oil-Free Orange Cauliflower with Green Beans and Mame

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Ingredients

Adjust Servings:
1 head, florets removed Cauliflower
1 cup Wheat Flour
2/3 cup Water
Homemade Orange Sauce
1 cup Organic Vegetable Broth
1/2 cup Fresh squeezed orange juice no pulp
1/2 cup Pure Maple Syrup
1/3 cup White Vinegar
2 cloves, minced Garlic
1 teaspoon Sriracha
1/4 teaspoon, minced Fresh Ginger
2 teaspoons Arrow Root Powder or Corn Starch
Quick Version Orange Sauce
9 ounce jar Orange Marmalade Jelly I used Smuckers
1 small bottle Sweet Baby Rays Spicy BBQ Sauce
Green Bean/Mame
1/2 pound Green Beans
1 cup, cooked Mame

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Cuisine:

Enjoy an oil-free, healthy orange cauliflower recipe great for the whole family.

  • 45 minutes
  • Serves 4
  • Medium

Ingredients

  • Homemade Orange Sauce

  • Quick Version Orange Sauce

  • Green Bean/Mame

Directions

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Traditional Orange Chicken isn’t really an Asian delicacy. Instead, Orange Chicken was invented in North American Chinese restaurants. It consists of chopped, battered, and fried chicken pieces coated in a sweet orange-flavored chili sauce, which thickens or caramelizes to a glaze.

Instead of opting for this fat filled version of Chinese food, I decided to ‘veganize’ it, in a  fat-free, oil-free version.

Cauliflower is a wonderful ‘meat’ substitute. It absorbs sauces well and keeps it texture and consistency when roasted. The batter chosen for this recipe contains only flour and water. Any flour can be used; I used where, but gluten-free flour works just as well.

I provided two different sauce recipes. For those who wish to make the home-made version, or on a low-sugar diet, this sauce is just as tangy and tasty as the quicker version. I added the quick version, for those who are not watching their sugar consumption and want a quick and easy recipe for a speedy dinner. This sauce only has two ingredients but contains a lot of sugar.

The vegetables you choose to add to your dish is up to you. I chose fresh green beans from the market and mame left over from another recipe. I always cook brown rice for the week and in the refrigerator to use for a variety of recipes.

Paul LOVED this dish and raved about how good it was. It also heated up well for lunch the next day.

 

 

 

Steps

1
Done

Cauliflower Batter

Pre-heat oven to 400 degrees.
Prepare a baking sheet with a silicone mat or parchment paper.
In a large bowl whisk 1 cup of wheat (or any flour) with 2/3 cup water. It should be the consistency of pancake batter.

2
Done

Cauliflower

Remove the mail core from the cauliflower head.
Cut bite-sized florets from the head.
Place all florets into a colander and wash well.
Add small about 1 cup of cauliflower florets to the batter at a time.
Stir them around.
With your hands, remove a few florets at a time, shaking off extra batter.
Lay a single layer of batter coated florets on the baking sheet.
Cook for 35 minutes at 400 degrees.

3
Done

Preparing the Orange Sauce

First, choose which version you want to make. The home-made version has less sugar.
Home-made: Add all ingredients in a high speed blender.
Transfer to a sauce pan and heat on medium low.
It will thicken while it heats.

Quick Version:
Add orange marmalade and BBQ sauce in a high speed blender.
Transfer to a sauce pan, and heat on low.

4
Done

Green Beans and Mame

Trim green beans and wash.
Cook mame according to directions in the microwave (5 minutes on high)
Heat a wok with no oil.
Add washed green beans and mame.
Cook tossing every few minutes.
Add a small amount of water and put a top on to help steam.
Toss again and repeat.
Add some of the sauce to the pan and toss.

5
Done

Serve

When cauliflower is done; place into a large bowl.
Add half the sauce and toss.
Begin with brown rice on the bottom of the plate.
Add some sauce to the cauliflower.
Add green beans and mame.
Serve with additional sauce on the side.

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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