Cauliflower wings and Kidney beans

Crispy Cauliflower Wings with Hearty Kidney Beans: A Healthy & Delicious Treat

If you’re looking for a tasty, plant-based alternative to traditional wings, these crispy cauliflower wings paired with nutritious kidney beans are the perfect combination. Not only are they packed with flavor, but they also offer numerous health benefits, making them an excellent addition to your diet. Let’s dive into the recipe and explore why this dish is as good for your body as it is for your taste buds.

Why Cauliflower and Kidney Beans?

Cauliflower is a powerhouse vegetable loaded with fiber, vitamins, and antioxidants. It’s an excellent low-calorie substitute for traditional fried foods and provides essential nutrients like vitamin C and vitamin K.

Kidney beans, on the other hand, are an outstanding source of plant-based protein and fiber, making them a great option for those looking to maintain steady energy levels and digestive health. They also support heart health by lowering bad cholesterol levels and regulating blood sugar.

Cauliflower Wings Recipe

Ingredients:

• 1 medium cauliflower head, chopped into bite-sized florets
• 1/2 cup chickpea flour (or any flour you may have)
• 1/2 cup of plant-based milk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• tablespoon of honey for a sweet option

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Prepare the batter. In a bowl, mix the chickpea flour, water or plant-based milk, garlic powder, onion powder, smoked paprika, salt, and black pepper until smooth.
3. Coat the cauliflower. Dip each cauliflower floret into the batter, ensuring it’s fully covered.
4. Bake until crispy. Arrange the coated florets on the baking sheet and bake for 20-25 minutes, flipping halfway through.

Kidney Bean Side Dish

Ingredients:

• 3 can kidney beans, drained and rinsed
• 1 cup of water
• tablespoon of creamed coconut
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons of tomatoe puree

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add minced garlic and sauté until fragrant.
3. Stir in kidney beans, cumin, smoked paprika, salt, pepper, water creamed coconut and tomoatoen pure in
4. Cook for 5-7 minutes, stirring occasionally.
5. Garnish with Feta cheese and serve alongside the cauliflower wings.
6. If the kidney beans sauce needs thickening just mash some of the kidney beans and keep stiring

Health Benefits of This Dish

• Rich in Fiber: Both cauliflower and kidney beans are high in fiber, promoting digestive health and keeping you full for longer.
• Heart-Healthy: Kidney beans help lower cholesterol levels and improve heart health, while cauliflower provides anti-inflammatory properties.
• Packed with Plant-Based Protein: This dish is a great meat alternative, offering protein that supports muscle growth and repair.
• Supports Weight Management: The combination of high fiber and protein makes this meal satisfying without excess calories.

Whether you’re enjoying this as a snack, side dish, or main meal, these cauliflower wings with kidney beans are a fantastic, nutrient-dense option. Give this recipe a try and enjoy the benefits of a delicious, wholesome meal!