Cauliflower Panko Pakoras

Vegetarian
Dairy Free
Health score
5%
Cauliflower Panko Pakoras
45 min.
8
117kcal

Suggestions


If you're looking for a healthy yet flavorful snack or appetizer, these Cauliflower Panko Pakoras are a perfect choice! Packed with the delightful crunch of panko breadcrumbs and the bold flavors of traditional Indian spices, these pakoras are a treat for both your taste buds and your health. With the addition of garam masala, cumin, turmeric, and cayenne, each bite is bursting with aromatic, savory goodness. And the best part? They are completely vegetarian and dairy-free, making them a great option for various dietary preferences.

What sets this recipe apart is the use of cauliflower, a vegetable known for its versatility and ability to absorb the rich spices that coat it. Coated in a light batter and baked to golden perfection, these pakoras are crispy on the outside and tender on the inside. Plus, they pair wonderfully with a refreshing Cilantro Mint Dipping Sauce, which adds a cool, tangy contrast to the warm, spiced pakoras.

Whether you're preparing them for a party, a casual snack, or a light starter, these Cauliflower Panko Pakoras are sure to impress. Not only are they a healthier alternative to fried snacks, but they also deliver on taste and texture, making them a crowd-pleaser at any occasion. Ready in just 45 minutes, this recipe is simple to make and perfect for sharing with friends and family!

Ingredients

  • 0.5 teaspoon baking soda 
  • servings barbecue sauce 
  • 0.3 teaspoon pepper black freshly ground
  • 24 oz cauliflower florets cut into bite-size pieces
  • 0.8 cup seltzer water 
  • large egg whites 
  • 0.5 cup flour 
  • 0.5 teaspoon garam masala 
  • 0.3 teaspoon ground pepper 
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon turmeric 
  • tablespoon juice of lemon fresh
  • 1.5 cups panko bread crumbs divided (Japanese bread crumbs)
  • 0.5 teaspoon salt 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • spatula

Directions

  1. Preheat oven to 47
  2. In a large bowl, whisk together flour, 1/2 cup panko, the garam masala, baking soda, salt, and remaining spices.
  3. Whisk in lemon juice and club soda. Set aside.
  4. In a small bowl, use a clean whisk to beat egg whites until foamy.
  5. Whisk whites into flour mixture. Using your hands or a spatula, add cauliflower and combine until all florets are coated.
  6. Place remaining panko in a medium bowl. Lift florets, 1 at a time, out of batter and toss to coat with panko.
  7. Place florets on a large nonstick baking sheet coated with oil.
  8. Bake until browned and crispy, about 20 minutes. While cauliflower bakes, make Cilantro Mint Dipping Sauce.

Nutrition Facts

Calories117kcal
Protein16.35%
Fat20.11%
Carbs63.54%

Properties

Glycemic Index
22.63
Glycemic Load
5.14
Inflammation Score
-6
Nutrition Score
9.3017391873443%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.03mg
Luteolin
0.08mg
Kaempferol
0.31mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:116.9kcal
5.84%
Fat:2.68g
4.13%
Saturated Fat:0.52g
3.28%
Carbohydrates:19.08g
6.36%
Net Carbohydrates:16.57g
6.03%
Sugar:2.79g
3.1%
Cholesterol:0mg
0%
Sodium:350.68mg
15.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.91g
9.82%
Vitamin C:41.79mg
50.66%
Folate:75.64µg
18.91%
Vitamin K:17.26µg
16.44%
Manganese:0.31mg
15.38%
Vitamin B1:0.21mg
14.29%
Selenium:7.67µg
10.96%
Vitamin B2:0.17mg
10.18%
Fiber:2.51g
10.04%
Vitamin B6:0.18mg
8.93%
Potassium:307.66mg
8.79%
Vitamin B3:1.67mg
8.34%
Iron:1.36mg
7.55%
Vitamin B5:0.68mg
6.84%
Phosphorus:66.77mg
6.68%
Magnesium:21.24mg
5.31%
Calcium:43.75mg
4.38%
Copper:0.08mg
3.97%
Zinc:0.48mg
3.22%
Vitamin E:0.25mg
1.7%
Source:My Recipes