Monday, November 9, 2015

General Tso's Cauliflower HEALTHIFIED

UPDATED on 2/13/18

1 cup of garbanzo bean flour (besan or chickpea flour)
1-1/2 cups water
1 head of cauliflower, cut into bite-sized florets
1 cup whole wheat bread crumbs
1/4 cup almond flour
pinch of salt

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 Medjool dates, pitted
2 t. sriracha sauce
1/4 t. red pepper flakes

Toasted sesame seeds (garnish)

Blend all of the sauce ingredients in the blender for 30 seconds. Taste to see if you like the flavor. Adjust the sriracha or add another date if needed. Pour sauce into a small saucepan and set aside.
Mix the bread crumbs with the almond flour and pinch of salt in a small 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 (chickpea flour) garbanzo bean flour until it creates a batter (like that of thick pancake batter) that will stick to the cauliflower pieces.
Pour batter over the cauliflower pieces and gently stir to coat every piece.
With tongs, dip each piece of battered cauliflower into the bread crumbs mixture,
then place on the parchment-lined baking sheet.
Lower oven to 400 degrees.
Bake for 30 minutes, until cauliflower pieces are crispy on the outside and fork-tender on the inside.
In the meantime, warm the sauce in a small saucepan.
Put all of the baked cauliflower into a big bowl.
Pour the warm sauce over it and gently toss to coat the pieces.
Garnish with toasted sesame seeds.


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

  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 :)

  4. We had this for dinner recently and it is SO delicious! We didn't have dates on hand but the sauce is still great, even with those left out. Thanks, Mrs. Plant, for sharing so much wonderful flavor with the world! :-)