Sweet & Sour Cauliflower (Oil-Free)

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Sweet & Sour Cauliflower is the cauliflower version of the classic dish. Cauliflower and peppers covered in a thick, sweet sauce.

A plate of rice and sweet and sour cauliflower, garnished with sesame seeds and scallions.

I love that you can do so many things with cauliflower.. it makes great sauces, salads, soups, steaks, and more!

Since it has such a neutral flavor, it's great for using in dishes that have a sauce that shines. Like sweet and sour sauce!

This sweet and sour cauliflower is a veggie version of the classic sweet and sour chicken dish. Cauliflower is the perfect vessel for sweet and sour sauce. And you get a super flavorful, veggie-loaded dish.

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Why I love this Sweet and Sour Cauliflower
Ingredient Notes & Substitutions
How to make Sweet & Sour Cauliflower
FAQ & Expert Tips
Recipe Prayer
Related Recipes
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A plate of sweet and sour cauliflower and rice, ready to serve.

Why I love this Sweet and Sour Cauliflower

Dietary needs - this dish is vegan, gluten-free, dairy-free, oil-free, and refined sugar free
Vegan version of a classic - it's like sweet and sour chicken, but with cauliflower!
Veggie-forward - with cauliflower, bell peppers, and onion, you'll get a solid serving of vegetables in this meal

Ingredient Notes & Substitutions

Cauliflower: don't skip the rinse. When cooking without oil, having moisture on the cauliflower prevents burning
Maple Syrup: to keep this recipe completely fruit-sweetened, use date syrup instead
Cornstarch: cornstarch helps to thicken the sauce. You can sub arrowroot powder
Apple Cider Vinegar: or other light vinegar of choice
Ketchup: look for a no-added-sugar ketchup
Soy Sauce, Tamari, or Liquid Aminos: any of these three will work. For a gluten-free dish, be sure to use tamari or liquid aminos
Garlic
Red Pepper Flakes
Yellow Onion: a red onion could also work here
Bell Pepper: I used both red and green peppers, but you can choose any color you prefer
Toppings: sesame seeds & scallions
White Rice: to serve

How to make Sweet & Sour Cauliflower

Step 1. Preheat the oven to 450°F. Line a baking sheet with parchment paper.

Step 2. Rinse the cauliflower florets. Transfer to the prepared baking sheet and bake 25-30 minutes until starting to brown.

Sweet and sour cauliflower step 2 - roast the cauliflower

Step 3. Meanwhile, make the sauce. In a small bowl, mix the maple syrup, apple cider vinegar, cornstarch, ketchup, liquid aminos, garlic, and red pepper flakes.

Sweet and sour cauliflower step 3 - mix the sauce

Step 4. Heat a non-stick pan over medium heat. Add the onion and peppers and half of the sauce. Sauté, using the sauce as the cooking liquid, until the veggies are soft.

Sweet and sour cauliflower step 4 - cook the peppers and onions

Step 5. When the cauliflower is ready, add it to the pan along with the remaining sauce. Stir to coat. Serve over rice. Enjoy!

Sweet and sour cauliflower step 5 - add the cauliflower

FAQ & Expert Tips

Make sure it's gluten-free

Use tamari or liquid aminos in place of soy sauce. Otherwise, this dish is naturally gluten-free

Storage

Store in an air-tight container in the fridge. Leftovers will be good for up to a week.

Recipe Prayer

Thank you God for this vegetable-forward dinner that nourishes our bodies. Help this food to fuel us. Amen.

A plate of sweet and sour cauliflower served with rice.

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