Sweet and Sour Cauliflower

17 105 365
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 30 min 6
Sweet and Sour Cauliflower
Health Highlights


8 cup Cauliflower (florets, about 1 medium head of cauliflower)
1/3 cup Buckwheat flour
1/3 cup Quinoa flour (or brown rice flour)
1 1/4 cup Water
2 tsp Garlic powder
1 medium pepper(s) Red bell pepper (diced)
1/2 cup chunks Pineapple, canned (drained)
2 cup Brown rice, medium-grain, dry
1/4 cup Pineapple juice (for the sauce)
2 tbsp Tomato paste, canned (for the sauce)
2 tbsp Apple cider vinegar (for the sauce)
2 tbsp Rice vinegar (for the sauce)
25 ml Soy sauce, tamari (1 tbsp + 2 tsp or liquid aminos, for the sauce)
1 tbsp Agave nectar (syrup) (for the sauce)
2 tsp Hot sauce (for the sauce)
1 1/2 tsp Arrowroot flour (for the sauce)
1 clove(s) Garlic (for the sauce )


To make the cauliflower: 

Preheat the oven to 375°F and line a large baking sheet with parchment.

In a large bowl, add the buckwheat flour, quinoa flour, garlic powder, and water and mix well using a spatula.

Add the cauliflower florets to the bowl and toss with the batter using the spatula. Be sure to get all the batter along the sides and the bottom of the bowl.

Transfer the battered cauliflower to the baking sheet and bake for 25 minutes. Remove from the oven flip and return to the oven for another 25 minutes. The cauliflower is done when they are soft and are easily pierced with a fork.

While the cauliflower is cooking sauté the vegetables and make the sauce and the rice.


To make the sauce and rice:

Cook brown rice according to directions or add 2 cups brown rice, 4 cups water and 1/2 teaspoon salt to a medium-sized pot and cover. Bring to a boil then reduce to a simmer and simmer on low for 45-50 minutes. Once cooked let sit for 5 minutes, covered.

In a medium-sized pan, sauté the red pepper and pineapple chunks until the red pepper is tender (about 5 minutes). Add water as is needed to prevent burning. Set aside.


To assemble: 

Add all sauce ingredients to a blender and blend on high until smooth.

Transfer the sauce to a small saucepot and bring to a simmer, stirring constantly. The sauce will begin to thicken in 2-5 minutes. Once the sauce has thickened enough to coat the back of a spoon, turn the heat off and cover.

When the cauliflower is done, remove from the oven and transfer back to a large, clean bowl. Add the sweet and sour sauce and toss well. Add the sautéed red pepper and pineapple and toss again.

Put 1/2-1 cup brown rice on each plate, top with 1- 1½ cups sweet and sour cauliflower and garnish with sesame seeds, hemp seeds, and/or chopped parsley.

Nutrition Facts

Per Portion

Calories 365
Calories from fat 24.5
Calories from saturated fat 5.5
Total Fat 2.7 g
Saturated Fat 0.6 g
Trans Fat 0
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.8 g
Cholesterol 0
Sodium 376 mg
Potassium 857 mg
Total Carbohydrate 78 g
Dietary Fiber 7.0 g
Sugars 14.8 g
Protein 10.3 g

Dietary servings

Per Portion

Fruit 0.2
Grain 2.5
Vegetables 2.8

Energy sources