Monday, November 9, 2015

General Tso's Cauliflower HEALTHIFIED

I saw High Carb Hannah's recipe for General Tso's Cauliflower, and I thought I could improve the health aspect some. Here is my revised version. It was AMAZING!

1 1/2 cups of garbanzo bean flour (besan)
1 1/2 cups of water
1 head of cauliflower, cut into bite-sized florets
2-3 cups of whole wheat panko bread crumbs

4 cloves of garlic
2 t. crushed ginger
1 cup hoisin sauce
1/2 cup rice vinegar
1/4 cup low-sodium soy sauce
3 T. turbinado, date sugar, or other sweetner of choice
2 t. sriracha sauce
1/4 t. red pepper flakes

Blend all of the sauce ingredients in the blender for 30 seconds. Taste to see if you like the flavor. Adjust the sriracha or sweetener if needed. Pour sauce into a bowl and set aside.
Line a baking sheet with parchment paper and preheat your oven to 450 degrees F.
In a small-medium mixing bowl, add the garbanzo flour. Slowly mix water into the garbanzo bean flour until it creates a batter (like that of pancake batter) that will stick to the cauliflower pieces.
Place panko bread crumbs on a plate.
Dip the cauliflower pieces into the batter, tap off excess batter on the side of the bowl, coat with the panko bread crumbs, then place on the parchment-lined baking sheet. When all pieces are coated, bake for 30 minutes.
Lower oven to 400 degrees.
Remove coated cauliflower from oven and dip each piece into the sauce, returning each back to the baking tray afterward.c If there is remaining sauce, save it to warm and drizzle over cauliflower before serving.
Bake the pieces for an additional 15 minutes, making sure the cauliflower pieces don't burn.
Serve over brown rice with greens on the side.


  1. WOW! this 'reads' soooo good .. gotta try this recipe ... thanks for so many delicious recipes

    1. Let me know what you think!

  2. Wow, this looks AMAZING! Thanks for taking the time to "health-ify" this recipe.

    1. You bet, Ashley! It's my favorite thing to do! ;-)

  3. It's websites like yours that helps people like us (hubby and wife) to be able to transition to plant based. When you live in a small town in rural Australia there is not a lot of resources to help change how you eat. Thank you to you and all the other people who put in the time and effort to post recipes and helpful resources to help people like us change our eating habits.

    1. Thank you, Sharon! I am so thrilled that my Mrs. Plant food blog can reach people like you in other countries. WE ARE UNITED! Keep in touch, and let me know which recipes you are enjoying.

    2. I found you originally through FB and then came to your blog. I can't tell you how much I appreciate blogs like yours. Some recipes we find the ingredients are not available in Australia, or they aren't the kind of recipes that suit our taste buds, but when you find a blog that has really good common ingredient item recipes that you know are your kind of thing you get really encouraged. Even chickpea flour - not found in my little town but in the City where we go regularly you go to the Asian mini-supermarket and it's there and readily available and quite cheap. So I'll be coming and trying some of your recipes. I'll let you know which are our favourites :)