Kung Pao Cauliflower Bake, gluten-free
This healthier twist on a classic Chinese dish makes my Kung Pao Cauliflower Bake perfect for the whole family. It's a blend of baked cauliflower and capsicum tossed in a sweet and sticky Kung Pao Sauce. It's nutrient-packed, mouth-watering, and the perfect meat-free Monday meal. Best of all it's gluten-free, dairy-free, grain-free, perfect as meal prep and cooks in 30 minutes.
What is Kung Pao Cauliflower?
Traditional Kung Pao is made with chicken. It is a delicious stir fry, often deep fried, has a large loading of sugar, is not very healthy, and is not gluten-free (due to the Shaoxing Wine).
For this reason, I have put together a healthier version that is flavourful, easy to make, with minimal mess, and nutrient dense. My Kung Pao Cauliflower Gluten-Free keeps much of the flavours of the original recipe and keeps it simple enough as an option for the working week.
Watch How to Make It
How Do You Make Kung Pao Cauliflower Gluten-Free?
It only takes a few main steps to cook this delicious tray-bake recipe:
Prepare the Cauliflower and Capsicum and Bake: Place the cauliflower and capsicum onto a lined tray. Season well and spray with cooking oil. Place into a preheated oven for 20 minutes.
Make the Kung Pao Sauce: Combine all the ingredients to create the sauce and prepare the garnish (optional to cook Rice at this stage).
Coat the cauliflower and capsicum: Remove the tray from the oven and pour the sauce over the vegetables. Toss well to coat the vegetables and return to the oven for a further 10 minutes.
Garnish and serve! Garnish with green onions, crushed peanuts and serve!
Helpful Tips
Cauliflower
Cut the cauliflower into bite-size florets. This way it will cook evenly with the capsicum and will crisp up.
Kung Pao Sauce
If you find there is not enough sauce because the cauliflower is too large (I used a small cauliflower), then increase by 25-50% the ingredients of the sauce based on the size of the cauliflower.
Spices
If you love to spice it up then add a teaspoon of chilli flakes as an extra garnish once cooked. It is sensational!
Meal Prep
This is a fantastic meal-prep recipe. Place the Kun Pao Cauliflower into a microwave-safe container along with the Rice and simply heat. It stays well in the refrigerator for up to a week.
Other Tray Bake Recipes
Kung Pao Cauliflower Tray Bake
Serves 4
Prep 10 minutes
Cook 30 minutes
INGREDIENTS
Cauliflower:
1 small head cauliflower, cut into small florets**
1 large red capsicum, cut 3cm cubed
1 large green capsicum, cut 3cm cubed
Cooking oil spray (I prefer Avocado Oil)
Sea salt and pepper
Sauce:
6 cloves garlic, minced
3cm piece fresh ginger, grated
2 tablespoons gluten-free Sesame Oil*
3 tablespoons gluten-free Tamari Light Soy Sauce*
4 tablespoons gluten-free Hoisin Sauce*
2 tablespoons dry Sherry
1 heaped teaspoon of corn flour (corn starch)
Garnish:
¼ cup peanuts chopped
(OR for a nut-free version use ¼ cup Chang’s Gluten-Free Fried Noodles
2-3 green onions, thinly sliced
1 long red chilli, sliced or 1 teaspoon chilli flakes (optional)
Optional To Serve:
*All products are from Chang's Asian Food range as they are gluten-free
**If you find there is not enough sauce because the cauliflower is too large (I used a small cauliflower), then increase by 25-50% the ingredients of the sauce based on the size of the cauliflower.
INSTRUCTIONS
1. Preheat oven to 200°C fan forced / 220°C conventional oven / 425° and line a baking tray with baking paper.
2. Cut cauliflower into small florets, no larger than 3cm cubed, and place them onto a tray along with the capsicums. Spray with cooking oil, season with salt and pepper, and bake for 20-25 minutes. It is optional to Steam Rice at the stage so it is ready at the same time.
3. In the meantime, combine all the ingredients to create the sauce and prepare the garnish.
4. Remove the tray from the oven and pour the sauce over the vegetables. Toss well to coat the vegetables and return to the oven. Reduce oven to 190C fan forced Bake for a further 10 minutes.
5. Once cooked, remove from oven, garnish with green onions, and peanuts (or for a nut-free version, Chang’s Fried Noodles). Serve immediately as a side dish or with steamed rice.
