If you’re planning to carve a pumpkin in time for Halloween this year, don’t throw away the seeds! Roasted pumpkin seeds make a great snack, and these ones are coated in tasty spices and crisped up in the air fryer (or in the oven, if you prefer!).

It seems a shame to throw away perfectly useable stuff (my house may have a minor clutter problem), so if there’s a way to use something that would usually go into the bin, I’m all for it. Plus it’s a nice easy recipe to make with the kids!

Seeds that are picked from a fresh pumpkin have a slightly tough shell around them. It’s totally up to you whether you want to leave this shell on, or remove it from each seed.

The shell contains tons of fibre and is totally edible, but it does make the seeds a little harder to digest, so you may choose to remove the shells if you have any stomach issues. I didn’t bother removing the shells (as a general rule I will skip any step that isn’t 100% necessary), but either way works!

Spice Ideas for Roasted Pumpkin Seeds

I flavoured my pumpkin seeds with my all-time favourite spice, smoked paprika, as well as a little chilli powder and some salt.

Of course, you can use whatever combination of spices you like! Here are a few ideas:

• Make Tex-Mex pumpkin seeds using either a shop-bought taco spice mix, or your own favourite blend.
• Go for an Indian vibe with garam masala or your favourite curry powder.
• Use garlic powder and dried herbs for a less spicy option.
• You could even experiment with sweet roasted pumpkin seeds, using cinnamon or nutmeg.
• Even just a bit of salt and pepper would be great!

Can I Use Shop-Bought Pumpkin Seeds?

Yes! This recipe also works really well with shop-bought pumpkin seeds (pepitas), in case you don’t want to go to the effort of picking them out of a fresh pumpkin. Shop-bought seeds often have the shell of the seed removed, which is why they usually look a sort of grey-green colour.

Here’s what shop-bought seeds look like after being cooked up in the air fryer:

How to Use Air Fried Pumpkin Seeds

After you’ve cooked them, these toasted pumpkin seeds will last for a good week or two in an air-tight tub, so you can use them up gradually (or snaffle them all in one go, no judgement here).

Here are a few ways I like to serve these pumpkin seeds:

• sprinkled over a Caesar salad (it adds a nice crunch, similar to a crouton)
• stirred through scrambled eggs
• on their own as a crunchy snack!
• sprinkled onto avocado toast
• served on a jacket potato

…or any other way you can think of!

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Ingredients and Substitutions

Here’s what you’ll need to make this recipe. See the printable recipe card below for detailed ingredient quantities.

• pumpkin seeds. If you’re using shop-bought seeds, just skip the first few steps of the recipe.
• oil (to help them get nice and crispy)
• your choice of spices – I used smoked paprika, chilli powder and salt.

Becca’s Top Tip

Air frying is nice and quick as it doesn’t require any pre-heating, but an air fryer is essentially just a mini oven – so if you don’t have one, you can also cook pumpkin seeds in the oven. Just spread them on a baking tray, and roast for a few minutes at 190°C (Gas Mark 5 / 375°F).

Recipe Video

Equipment

The air fryer I use is the Ninja Foodi MAX air fryer, which I really love. You can use the two baskets at the same time if you’re cooking a full meal, or use them separately, for small batches of pumpkin seeds!

Here’s the one I have on Amazon:

Ninja Dual Air Fryer

I love the two separate zones in this air fryer!

If you're in the UK or Canada, click the link to see a local product.

Buy on Amazon

Printable Instructions

Print

Air Fryer Pumpkin Seeds

These air fryer pumpkin seeds are a great crunchy snack, and can be made with shop-bought seeds or ones from a freshly carved pumpkin!

Course Snack

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Total Time 13 minutes minutes

Servings 2 people

Calories 120kcal

Author Becca Heyes

Ingredients

• ~ 4 Tablespoons pumpkin seeds
• 1 Tablespoon oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon chilli powder
• 1/4 teaspoon salt

Instructions

• If you’re using pumpkin seeds from a fresh pumpkin, begin by removing as much of the orange pulp from the seeds as possible.
  
• Wash any remaining pulp from the seeds using a colander, then spread the seeds out to dry on some paper towels.
  
• Add the seeds to a bowl with the oil and spices, and mix well to combine.
  
• Spread the spiced seeds out in a single layer in an air fryer basket, and cook for 5-8 minutes at 190°C (375°F). Give them a shake every few minutes, and remove them from the air fryer when they look nice and crispy, as they can burn easily.
  
• Allow them to cool, and serve.
  

Video

Nutrition

Serving: 1portion | Calories: 120kcal | Carbohydrates: 2g | Protein: 3.3g | Fat: 11.2g | Saturated Fat: 1.8g | Cholesterol: 0mg | Sodium: 294mg | Potassium: 12mg | Fiber: 0.7g | Sugar: 0.1g | Calcium: 1mg | Iron: 1mg

Other Pumpkin Seed Recipes

Vegetarian Air Fryer Recipes

Air Fryer Pumpkin Seeds

Peach and Mozzarella Salad with Rocket

Lemony Chickpea Casserole

Creamy Cowboy Caviar (Vegan Bean Salad) with Avocado Dressing

The post Air Fryer Pumpkin Seeds appeared first on Easy Cheesy Vegetarian.

Chips and dip can be dangerously moreish, but with this cold spinach dip, at least you know you’re getting in a good serving of veggies! It tastes fresh, creamy and garlicky all at once – serve it with some crackers or breadsticks for dipping, and you’ve got the perfect snacky lunch.

Unlike some other spinach dips, which are served hot, this cold spinach dip can be made in advance and stored in the fridge, so you can dig in whenever you need a quick snack.

It’s packed with good, healthy ingredients – Greek yogurt, fresh veggies and plenty of irresistible flavourings – that will make getting your 5 a day easy!

Ingredients

Here’s what you’ll need to make this recipe. You’ll also need a few cupboard staples, like oil, salt and pepper. See the printable recipe card below for detailed ingredient quantities.

• frozen spinach
• bell pepper – red, orange or yellow peppers have the best flavour, and also bring a nice pop of colour to the dip.
• chilli. I’d recommend using a mild chilli, and only using a small amount – you can always add more afterwards, but you can’t take it away!
• fresh parsley
• grated cheese. Use a cheese with lots of flavour, like a nice mature cheddar, so you can add a lot of flavour with just a little bit of cheese.
• Greek yogurt
• garlic puree. Fresh garlic would also work, I was just feeling lazy!
• ground cumin

Becca’s Top Tip

For a fresher flavour, add the peppers and chilli to the dip raw. Or, if you want to mellow things a little, cook them in the pan along with the frozen spinach.

Instructions

Here’s how to make this recipe – see below for the printable recipe with detailed ingredients and instructions.

Step 1: Defrost the frozen spinach in a frying pan with some garlic (I used garlic puree).

Step 2: Prepare the remaining ingredients; chop the pepper and chilli, and grate the cheese.

Step 3: Allow the spinach to cool down, then combine it with all the other ingredients in a mixing bowl.

Step 4: Serve chilled with crackers, breadsticks, or raw veggies to dip.

Becca’s Top Tip

Ideally, you should prepare the dip at least an hour before you plan to serve it, so it has time to chill fully.

Print

Cold Spinach Dip (with Greek Yogurt)

A healthy cold spinach dip with loads of veggies and Greek yogurt – super creamy, and perfect to spread on something crunchy!

Course Appetizer

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 3 people

Calories 155kcal

Author Becca Heyes

Ingredients

• ½ Tablespoon olive oil
• 300 g (~ 10 oz) frozen chopped spinach
• 1 teaspoon garlic puree (or 2 cloves fresh garlic, minced)
• ½ red bell pepper
• ½ mild red chilli
• 3 Tablespoons Greek yogurt
• 50 g (~ ½ cup) grated mature cheddar cheese
• Few sprigs fresh parsley, chopped
• ¼ teaspoon ground cumin
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions

• Heat a splash of olive oil in a frying pan, and add the frozen spinach and the garlic. Cook over a medium heat until the spinach is fully defrosted and any excess liquid has been cooked off (5-10 minutes). Alternatively, you can microwave the frozen spinach to defrost, and then thoroughly squeeze out any liquid.
• Transfer the spinach to a mixing bowl, and leave to cool for at least 10 minutes.
• Meanwhile, dice the bell pepper, and finely chop the chilli.
• When the spinach is fairly cool, add the remaining ingredients, and mix well to combine. Place the bowl in the fridge, and serve chilled.

Notes

This cold spinach dip can be stored in an air-tight container in the fridge for 3-4 days. Prepare the dip at least an hour before serving, to allow it to chill fully.

Nutrition

Serving: 1portion | Calories: 155kcal | Carbohydrates: 7.9g | Protein: 11.4g | Fat: 8.9g | Saturated Fat: 4.6g | Cholesterol: 20mg | Sodium: 574mg | Potassium: 149mg | Fiber: 3.5g | Sugar: 3g | Calcium: 279mg | Iron: 2mg

The post Cold Spinach Dip (with Greek Yogurt) appeared first on Easy Cheesy Vegetarian.

I’ll admit, I’m not usually overly excited by green beans. Most of the time, they’re a ‘take it or leave it’ kind of vegetable for me.

But it’s a whole different story when they’re roasted. Roasted green beans, with tangy lemon juice and salty roasted feta cheese… I couldn’t stop eating them. Truly, I’d happily eat these as a snack or side dish every day of the week.

Roasting green beans instantly elevates this simple green vegetable by at least three degrees of tastiness. They’re crispy on the ends, chewy in the middle, and so much more exciting than boiled or steamed beans.

And, even better? These roasted beans are actually made with frozen green beans! So you can keep the beans in the freezer, ready for whenever you get around to roasting them up.

Ingredients

Here’s what you’ll need to make this recipe:

• frozen green beans. You can use fresh green beans too, if you prefer, but I actually prefer the texture when they’re roasted from frozen.
• feta cheese – a little goes a long way! You don’t need much at all.
• lemon juice – fresh is best
• butter (for a bit of luxury)

See the printable recipe card below for detailed ingredient quantities.

Becca’s Top Tip

If you’re not keen on my choice of feta cheese + lemon, you can easily add all sorts of other flavour combinations to your roasted frozen green beans, to match the meal you’re serving them with. Try adding your favourite dried spice blend, or a dollop of any kind of paste (pesto, curry paste, etc.).

Instructions

Here’s how to make this recipe – see below for the printable recipe with detailed ingredients and instructions.

Step 1: Toss the frozen green beans in a little oil, and spread them out on a baking tray. Don’t pile them up too much – a wide, shallow metal tray is best. Sprinkle with plenty of salt and pepper.

Step 2: Roast the green beans until they’re almost cooked. I like my beans nice and crispy on the edges – they should just be starting to brown very slightly.

If you’re not adding the feta and lemon juice, you can give the beans a few extra minutes in the oven, then eat them plain.

Step 3: Scatter the beans with some crumbled feta cheese, some small cubes of butter, and a good squeeze of lemon juice.

Step 4: Return them to the oven for about 5 more minutes, until the feta cheese is crispy, and the melted butter has coated the beans.

Print

Roasted Frozen Green Beans (with Feta + Lemon)

Roasted frozen green beans are super easy to make, and are brought to life by crispy crumbs of roasted feta cheese and fresh lemon juice!

Course Side Dish

Cuisine British

Diet Gluten Free, Vegetarian

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 3 people

Calories 144kcal

Author Becca Heyes

Ingredients

• 400 g (~ 14 oz) frozen green beans
• 1 Tbsp oil
• ½ tsp salt
• ½ tsp black pepper
• 30 g (~ 1 oz) feta cheese, finely crumbled
• 1 Tbsp butter, cut into small pieces
• 1 Tbsp lemon juice

Instructions

• Toss the frozen green beans in a little oil with some salt and pepper. Spread them out on a baking tray, and roast at 190°C (Gas Mark 5 / 375°F) for 15-20 minutes.
• Give the beans a stir, then spread them out again. Sprinkle with finely crumbled feta cheese and some small cubes of butter, along with a good squeeze of lemon juice. Return to the oven for a further 5-10 minutes, until cooked to your liking.

Notes

Roasted green beans can be reheated in the microwave. However, the texture is a little better if they’re eaten soon after cooking. If cooking for guests, you can part-roast the beans in advance, then just before serving, add the feta, and roast for a further 5-10 minutes.

Nutrition

Serving: 1portion | Calories: 144kcal | Carbohydrates: 10.3g | Protein: 4g | Fat: 10.7g | Saturated Fat: 4.6g | Cholesterol: 19mg | Sodium: 536mg | Potassium: 297mg | Fiber: 4.6g | Sugar: 2.4g | Calcium: 102mg | Iron: 2mg

The post Roasted Frozen Green Beans (with Feta and Lemon) appeared first on Easy Cheesy Vegetarian.

If you’d like to get a tasty homemade dip on the table in just 5 minutes (!!), this white bean hummus is the recipe for you! Flavoured with salty feta cheese and a good squeeze of lemon, it’s rich and creamy, but literally couldn’t be quicker or easier to make.

This one really does tick all the boxes!

I love hummus – it’s tasty, it’s full of protein, and it’s super versatile. The shop-bought stuff is great, but nothing can beat homemade hummus.

This recipe is a little different from a traditional hummus, as it requires no tahini whatsoever – so not only is it suitable for people with a sesame allergy, but it also avoids the need to hunt for an ingredient which isn’t always too easy to find in the shops.

I also swapped the usual chickpeas for white beans (cannellini beans), which make the hummus irresistibly creamy. And since they have a lovely mild flavour, they are perfect for dressing up with zingy lemon and tangy feta cheese – not forgetting plenty of black pepper!

I’m telling you, this stuff is insanely good.

Ingredients

Here’s what you’ll need to make this incredible white bean hummus:

• feta cheese
• white beans. You can stick with the traditional chickpeas if that’s what you have on hand, but I find that white beans make a smoother, creamier hummus.
• fresh lemon juice. Use the bottled stuff if you need to, but fresh is better.
• garlic. This goes in raw, so don’t be tempted to use more than one clove unless you’re certain it needs it!
• black pepper. I love the freshly cracked stuff, as it really packs a punch.
• salt – though you might not need much (or any), as the feta is salty too.

Optional extras:

• fresh herbs (chives work really well)
• extra virgin olive oil

See the printable recipe card below for detailed ingredient quantities.

Becca’s Top Tip

Don’t forget to also buy something for dipping! I love using sticks of soft pitta bread, but you could also choose raw vegetable sticks, crackers, or whatever else you enjoy dipping.

Equipment

You’ll need a food processor to make this recipe.

I use a very old Kenwood food processor – similar in design to this one on Amazon US / Amazon UK.

The one I use is actually at least 20 years old – it used to be my grandmother’s! – so I will always recommend Kenwood, as it seems like a brand that’s built to last.

Instructions

Here’s how to make this recipe – see below for the printable recipe with detailed ingredients and instructions.

Step 1: Add all of the ingredients to your food processor.

I like to keep a small amount of the feta cheese back to use as a garnish later.

Step 2: Blitz thoroughly until the mixture is as smooth as you’d like it. You can leave it with a little texture, or make it completely smooth if you prefer.

For a slightly looser, creamier hummus, you may need to add a small splash of water or extra virgin olive oil. I didn’t add either in these photos.

Step 3: Serve chilled.

Becca’s Top Tip

A wide, shallow bowl is always my first choice for serving dips, as it allows for easy dipping, and leaves plenty of space for garnish! This time I added a drizzle of extra virgin olive oil, a little extra crumbled feta, and some more black pepper. A bit of garnish really adds some wow factor, especially if serving to guests!

Print

White Bean Hummus with Feta (No Tahini)

This white bean hummus with lemon and feta is quick to prepare, packed with fresh flavours, and perfect for picnics, snacks or light lunches.

Course Appetizer, Light lunch

Cuisine Middle Eastern

Diet Vegetarian

Prep Time 5 minutes minutes

Cook Time 0 minutes minutes

Total Time 5 minutes minutes

Servings 2 people

Calories 261kcal

Author Becca Heyes

Equipment

• 1 food processor

Ingredients

• 400 g tin cannellini beans, drained (240g, or ~ 1 1/4 cups, when drained)
• 100 g (~ 3 1/2 oz) feta cheese, roughly crumbled
• 1 small clove garlic, peeled
• Juice of 1/2 a lemon
• 1 tsp black pepper
• 1/2 tsp salt (if needed)

Instructions

• Add all of the ingredients except for the salt to a food processor, and blitz thoroughly until well combined.
• Remove the lid and scrape down the edges, tasting for seasoning. Add the salt at this point if you feel it’s needed (feta can be quite salty, so you may not need any extra). You can also add a splash of water or a dash of extra virgin olive oil if you feel the hummus needs loosening up.
• Blitz again until the hummus is as smooth as you would like it.
• Serve chilled. I like to serve mine topped with a little extra crumbled feta and a drizzle of extra virgin olive oil.

Notes

You can use chickpeas or any other type of canned bean if you prefer (though obviously the colour will end up different if you use a non-white bean!).

This hummus can be stored in the fridge in an air-tight container for 3 days.

Nutrition

Serving: 1portion | Calories: 261kcal | Carbohydrates: 24.6g | Protein: 15.4g | Fat: 10.8g | Saturated Fat: 7.6g | Cholesterol: 45mg | Sodium: 615mg | Potassium: 369mg | Fiber: 10.4g | Sugar: 3.4g | Calcium: 355mg | Iron: 2mg

The post White Bean Hummus with Feta Cheese (No Tahini) appeared first on Easy Cheesy Vegetarian.

Cowboy caviar is the recipe of the summer! It’s going viral on TikTok at the moment, and for good reason – it’s fresh, it’s full of vibrant flavours and colours, it couldn’t be easier to make, and it’s packed with goodness. What’s not to love?!

What is cowboy caviar?

Cowboy caviar – also known as Texas caviar – is, of course, not made with real caviar. This is a vegetarian website, after all.

In fact, it’s actually a bean salad, usually made with black eyed beans and various crunchy vegetables, served in a simple vinaigrette-style dressing. It’s fresh and vibrant, and is a perfect cold salad to serve as a side dish alongside any number of meals – or to scoop up with tortilla chips!

Cowboy caviar is really easy to customise – you can pretty much add whatever vegetables or other mix-ins you fancy. I’ve listed plenty of ideas below!

Creamy cowboy caviar

Cowboy caviar is usually made with a light, vinaigrette-style dressing.

But this time, I thought I’d make it extra special, with a creamy avocado dressing. I blended ripe avocados to make a glossy coating for the crunchy vegetables – it’s such a nice contrast.

I also added jalapeños, fresh herbs, spices, and lime juice, so it adds heaps of flavour, and makes it feel a bit more luxurious than a standard bean salad.

I’ll admit, I’m not generally a salad lover – I’ve said before how I need my salads to be a bit more substantial than pure lettuce, like pasta salad, or fattoush. But this cowboy caviar is definitely an irresistible salad, with plenty of extra little touches like the flavourful, creamy avocado dressing.

Is cowboy caviar vegan?

This cowboy caviar is completely vegan.

I may have made my version extra creamy, but since I used avocado instead of a dairy-based sauce, even this creamy cowboy caviar is totally vegan.

Of course, if you decide to stray from the recipe, just make sure you avoid any non-vegan mix-ins if you need your cowboy caviar to be vegan.

What are the ingredients of cowboy caviar?

There’s no set recipe for cowboy caviar – you can pretty much add whatever you have to hand, and it will probably end up good. I love recipes like this, where you can make things slightly differently each time!

I like to choose a nice variety of ingredients, using as many different colours and textures as I can.

You’ll probably want to choose your ingredients from a few different categories. For example:

• beans (I used black eyed beans and black beans – you could turn it into a chickpea salad instead, if you prefer)
• raw vegetables (I used red pepper, spring onions and tinned sweetcorn)
• nuts or sees (I used pumpkin seeds) for an extra bit of crunch
• any other extra tasty bits for added wow factor (I added some black olives)

If you choose a couple of ingredients from each of these categories, you’ll be golden.

How to make cowboy caviar

Step 1: Mix together the bean salad ingredients

In a large mixing bowl, combine the beans, raw vegetables, and any other mix-ins you’ve chosen to add.

Step 2: Blend up the creamy avocado dressing

Use a food processor to blend together the dressing ingredients. As well as the avocado itself, I also added fresh coriander (cilantro), pickled jalapeños, cumin, lime juice, and a few other things.

Blitz it all together until it’s nice and smooth and creamy.

Step 3: Combine

Add the dressing to the bowl, and mix thoroughly.

That’s all there is to it – no cooking, no waiting around. Just mix, and eat.

How could I adapt this recipe?

There are plenty of other things you could add to your cowboy caviar. If you don’t have one of the ingredients I used, no problem – just skip it. Swap it out for anything else you have lingering in the fridge.

I tried to keep to a vaguely Tex-Mex vibe for my cowboy caviar, but you can take it in any direction you like.

Here are some ideas for ingredients you could add, in addition (or instead of) the ones I used:

• diced tomatoes
• diced cucumber
• other types of bean e.g. kidney beans
• crumbled feta cheese
• finely chopped sun-dried tomatoes
• chopped peanuts
• grated cheddar cheese
• diced red onion

Really, just go wild. Cut everything into fairly even pieces, and mix it all up.

How to serve cowboy caviar

This recipe makes a nice big bowlful of cowboy caviar – a good 6 portions – so it’s great for feeding a crowd or adding to a buffet. I probably wouldn’t eat it as a full meal on its own (though there’s no reason you couldn’t, since it’s fairly balanced), but rather I’d eat it as a snack, or as a side dish alongside something else.

Since it’s a Tex-Mex dish, it would be absolutely perfect served alongside some vegetarian enchiladas or tacos.

You can also use it as a dip for crunchy tortilla chips – perhaps alongside a refreshing margarita?!

Print

Creamy Cowboy Caviar (with Avocado Dressing)

This creamy cowboy caviar is an irresistible version of a simple bean salad, with fresh flavours and a creamy avocado dressing.

Course Side Dish

Cuisine Mexican, Tex-Mex

Diet Vegan, Vegetarian

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 6 people

Calories 229kcal

Author Becca Heyes

Ingredients

For the bean salad:

• 400 g tin black beans, drained (240g, or ~ 1 1/4 cups, when drained)
• 400 g tin black eyed beans, drained (240g, or ~ 1 1/4 cups, when drained)
• 1 red pepper, diced
• 3 small spring onions, diced (or 1 large)
• 200 g tin sweetcorn, drained (160g, or ~ 1 cup, when drained)
• 2 Tbsp pumpkin seeds
• 2 Tbsp sliced black olives

For the creamy avocado dressing:

• 1 Tbsp sliced pickled jalapeños (optional)
• 1 Tbsp apple cider vinegar
• 1 Tbsp fresh lime juice
• Few sprigs fresh coriander (cilantro)
• 1/2 tsp ground cumin
• 1/2 Tbsp olive oil
• 1 ripe avocado, skin removed
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 Tbsp water

Instructions

• Add all of the salad ingredients to a large mixing bowl.
• In a food processor, add the pickled jalapeños, apple cider vinegar, lime juice, coriander (cilantro), cumin, and olive oil. Blitz until fairly well chopped. Add the avocado and a generous pinch of salt and pepper, and blitz again until fairly smooth. If the mixture seems a little thick, add a splash of water – it should be thin enough to lightly coat the salad.
• Add the dressing to the bowl, and mix thoroughly. Serve chilled.

Notes

If you don’t have an ingredient, just swap it for something else. Any vegetable that you enjoy eating raw will work, or something different, like crumbled feta cheese, or chopped nuts. There are lots more ideas in the blog post.

Nutrition

Serving: 1portion | Calories: 229kcal | Carbohydrates: 28.4g | Protein: 8.9g | Fat: 10.3g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 243mg | Potassium: 454mg | Fiber: 9.8g | Sugar: 2.8g | Calcium: 29mg | Iron: 3mg

The post Creamy Cowboy Caviar (Vegan Bean Salad) with Avocado Dressing appeared first on Easy Cheesy Vegetarian.

This is just the kind of lunch I love to make. You can whip up these lemon and black pepper chickpeas in less than 10 minutes, and use them in all sorts of ways. Packed with tangy, peppery flavours, they make an ideal lunch!

Quick and easy lunch

I sometimes get in a bit of a rut with lunches – it can be boring to eat the same sandwiches over and over again. These lemony chickpeas are such a great way to break the monotony!

They take just minutes to prepare, so even if you’re not very well organised (who, me?), you can whip them up at a moment’s notice.

Why make these lemon pepper chickpeas?

These tasty chickpeas are:

• super healthy – full of fibre and protein, and low in fat
• really versatile, and can be served in all sorts of ways
• easy to adapt with whatever you have in the fridge
• quick and easy to make at a moment’s notice

They pretty much have it all.

How to make lemon and black pepper chickpeas

Step 1: Cook the chickpeas with aromatics

There are really only two steps to this recipe. First, cook the chickpeas in a frying pan with some garlic and spring onions.

The chickpeas become perfectly coated in the lovely flavours – they’d be tasty to eat even just like this, to be honest. But it’s worth continuing…

Step 2: Add additional flavours

Just a few more ingredients really make the flavour of these chickpeas pop:

• lemon juice
• black pepper
• salt
• fresh parsley

If you can use freshly ground black pepper, that’s ideal – it tends to be a little coarser than the pre-ground stuff, and gives a more intense peppery flavour.

And that’s it! Literally just a few ingredients bring these little chickpeas to life.

How to serve lemon pepper chickpeas

I’ve mentioned how versatile this quick chickpea recipe is – they’re great eaten hot or cold, so the world’s your oyster.

Here are a few ideas of ways you could serve them.

• in a lunchbox as a fun alternative to a sandwich
• as a protein-rich snack (e.g. instead of nuts or crisps)
• scattered on a salad, crouton-style
• stuffed inside a pitta bread with salad leaves and hummus
• as part of a vegetarian picnic
• in a vegetarian mezze-style buffet

We had ours for lunch with some soft pitta, salad, and cherry tomatoes. It tasted so fresh and healthy, but super satisfying at the same time.

How to adapt the recipe

I love recipes like this because of how easy they are to adapt. Don’t have one of the ingredients? No problem! Just swap it out for something else.

• The spring onions could easily be swapped for chopped red onion or shallots.
• Butter beans or any other neutral-tasting pulse would be great if you don’t have chickpeas.
• Add some grated parmesan-style cheese or a knob of butter to make the recipe taste richer and creamier.
• Throw in a handful of chopped spinach, some cherry tomatoes, or some sliced mushrooms if you’d like to get in some extra veg.

Whatever you do, these lemon and black pepper chickpeas will be quick, tasty, and full of goodness!

Print

Lemon and Black Pepper Chickpeas

These lemon and black pepper chickpeas are the perfect lunch – they're incredibly tasty, full of goodness, and take just minutes to make!

Course Light lunch

Cuisine Mediterranean

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2 people

Calories 184kcal

Author Becca Heyes

Ingredients

• 1/2 Tbsp olive oil
• 2 spring onions, finely chopped
• 1 clove garlic, minced (or 1/2 tsp garlic puree)
• 400 g tin chickpeas, drained (240g, or ~ 1 1/4 cups, when drained)
• Juice of 1/2 a lemon
• 1/2 tsp black pepper (preferably freshly ground)
• 1/2 tsp salt
• Few sprigs fresh parsley, chopped

Instructions

• Heat a splash of olive oil in a frying pan, and add the spring onions, garlic, and drained chickpeas. Cook over a medium heat for a few minutes, until hot and fragrant. Add the lemon juice and salt and pepper, and cook for 2 more minutes. Finally, stir through the fresh parsley, and remove from the heat. Serve hot or cold.

Notes

Feel free to adapt the recipe however you see fit – for example, you could add a handful of chopped spinach, swap the chickpeas for butter beans, or sprinkle in some grated parmesan-style cheese. It’s a really versatile recipe.

Nutrition

Serving: 1portion | Calories: 184kcal | Carbohydrates: 25.9g | Protein: 8.3g | Fat: 5.9g | Saturated Fat: 0.9g | Cholesterol: 0mg | Sodium: 596mg | Potassium: 352mg | Fiber: 7.3g | Sugar: 4.8g | Calcium: 67mg | Iron: 3mg

The post 10 Minute Lemon and Black Pepper Chickpeas appeared first on Easy Cheesy Vegetarian.

Roasting is probably not the first cooking method that comes to mind when you think about beans. But, just like you can roast chickpeas, you can totally roast black beans too! They become warm and crispy, and any herbs and spices you’ve added deepen and intensify as they roast, giving the beans a really rich flavour.

Here’s how to roast black beans perfectly!

Why roast black beans?

Black beans are undeniably my favourite type of bean. They’re small but mighty, offering more flavour than some other types of beans – and when they’re roasted, this is even more true!

Of course, they are delicious eaten any way, but roasting them definitely gives them an edge.

These are definitely not just your typical black beans.

How to make roasted black beans

Step 1: Drain the black beans

This method for roasted black beans begins with canned beans. If you try to roast dried beans, all you’ll end up with is a few cracked teeth – the beans need to be totally soft first.

Of course, if you prefer to use dried beans, you can cook them first using your usual method, and then continue by following these instructions.

Or, you can do things the lazy way, and just open a tin like I did. If you do this, you need to start by draining your tin of black beans.

Step 2: Rinse the black beans

I like to rinse my black beans next. I don’t always bother with this step if I’m just adding them to a casserole or whatever, but if I’m roasting them, it’s ideal if the beans are as ‘clean’ as possible.

Rinsing can also help to make all kinds of pulses easier on your stomach, if you ever find that they don’t always agree with you!

I just swoosh my beans with a bit of water in a bowl (or sometimes even straight in the can, if I want to save on washing up), then drain them again.

Step 3: Add flavour

Next comes the fun bit – adding flavour to your beans. Go crazy with whatever herbs and spices you like the sound of.

This time I used a Cajun-style mixture:

• salt and pepper
• smoked paprika
• garlic and onion powder
• dried herbs (thyme and oregano)
• chilli flakes

If you’re in a rush, keep it simple with just a couple of different spices, or use a pre-mixed blend. You could even just stir through a dollop of hot sauce instead.

Step 4: Roast until crispy

Finally, pop them in the oven until they’re nicely crisped up.

Some of the skins will pop as they roast, which provides even more opportunity for crispiness.

Keep an eye on the beans as they begin to crisp up – you don’t want to end up with rock-hard bean bullets!

What can roasted black beans be used for?

I love using my Cajun-style roasted black beans on salads, as they provide heaps of flavour to an otherwise potentially uninspiring pile of raw vegetables. Adding a few crushed tortilla chips is another fun way to add some texture and flavour to your salad – just three or four chips can go a very long way in making a bowlful of lettuce more appealing!

Roasted black beans are also great scattered into quesadillas, tacos, or any other Tex-Mex favourites. Depending on how you use them, your roasted beans may not retain their crunch, but the rich, smoky flavours of the spices will still shine through.

Or, you can even eat the roasted beans on their own as a snack. They make a really tasty alternative to nuts, or a really nice change for a lunchbox!

How to store roasted black beans

Roasted black beans are best eaten straight away, while they’re still warm and crispy. However, I know not everyone wants to eat an entire can’s worth of beans in one go, especially if you’re the only one home.

Like most leftovers, any unused roasted beans can be stored in the fridge in an air-tight tub. Food safety recommendations differ from country to country, but I usually keep leftovers for 3-4 days without any issues.

Your roasted black beans will lose a bit of their crunch if they’re not eaten fresh, but they’re still really tasty thanks to the roasted spices. You can eat them cold, or reheat them briefly in the oven or microwave if you’d prefer them to be warm.

Have I inspired you to give roasted black beans a try? What would you do with yours?

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How to Roast Black Beans

Black beans are my favourite bean, and they can be even better when they're roasted! Here's how to roast black beans, using a simple Cajun-style spice mix.

Course Snack

Cuisine Mexican, Tex-Mex

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 4 portions

Calories 164kcal

Author Becca Heyes

Ingredients

• 2 x 400g tins black beans, drained (480g, or ~ 2 1/2 cups, when drained)
• 1 Tbsp oil
• 1 1/2 tsp salt
• 1 tsp black pepper
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• Pinch of chilli flakes (optional)

Instructions

• Rinse the drained tins of black beans, then mix all the ingredients together in a bowl (you can use a different mix of herbs and spices if you prefer). Spread the beans in a single layer on a baking tray, then roast at 190°C (Gas Mark 5 / 375°F) for 20-25 minutes, stirring halfway, until they are fairly crispy (but not rock hard!). Best used immediately.

Nutrition

Serving: 1portion | Calories: 164kcal | Carbohydrates: 24.7g | Protein: 8.4g | Fat: 4.1g | Saturated Fat: 0.6g | Cholesterol: 0mg | Sodium: 875mg | Potassium: 12mg | Fiber: 6.2g | Sugar: 1.1g | Calcium: 57mg | Iron: 2mg

If you’re a big black bean fan, there’s plenty more inspiration in my bumper collection of vegetarian black bean recipes!

The post How to Roast Black Beans appeared first on Easy Cheesy Vegetarian.

I felt a bit like a kid eating these vegetarian lentil sausage rolls. There aren’t that many occasions to eat sausage rolls as adults – but I say we should all just bake up a big batch of these now and dig in. Why not. They’re absolutely delish.

“Hi… my son loves this recipe. I’ve made them on average at least every 2 weeks as they’re still the hands-down favourite food for both him and his little sister… so about 150 times now and counting(!) They’ll eat these in preference to literally anything.”

– reader Jen C

Vegetarian sausage rolls

Calling these ‘sausage rolls’ might actually be a little bit of a stretch, as the filling isn’t really sausage – not even vegetarian sausage.

It’s actually a crumbly lentil mixture, made with onions and garlic, dried thyme and sage, and plenty of mushrooms. And although it’s not really sausage – it’s absolutely yummy.

The end result is a little messier than sausage rolls made using actual sausage, but once they’re baked, they hold together pretty nicely. And when you’re going to end up with flaky pastry all around your mouth anyway, what’s a few extra lentils?

How to make vegetarian lentil sausage rolls

Step 1: Prepare the filling

The filling for these lentil sausage rolls is all cooked up in a big frying pan.

You need to add:

• finely diced onions
• minced garlic
• finely chopped mushrooms
• cooked green lentils
• dried herbs (I used thyme and sage)
• breadcrumbs
• egg

Step 2: Roll it up in puff pastry

I used shop-bought puff pastry, because who has time to make their own? (not me)

The ready-rolled stuff, rather than the kind that comes in a block, is especially quick to use.

Just cut your pastry into two long strips, and spoon the lentil mixture along the length. Then fold the edges of the pastry around the filling, pinching it to seal it closed.

Step 3: Cut into pieces

At this point, you can bake your roll as one enormous piece if you like, or you can cut it into mini sausage rolls.

I like the little mini ones (see again: feeling like a kid), so I chopped mine up. Some of the lentils decided to try to escape, but that’s all part of the fun.

Step 4: Bake until crispy

25 minutes in the oven will allow your vegetarian sausage rolls to puff up, becoming crispy and golden brown.

Aren’t they just beautiful?!

How to serve lentil sausage rolls

These sausage rolls are seriously versatile:

• Serve them at a kids’ party as part of a vegetarian buffet
• Pack them in a vegetarian lunchbox
• Have them for lunch with some salad on the side
• Make larger rolls to serve for dinner with mashed potato and veg
• Use the same mixture to make one extra big lentil roll for a special occasion – similar to a mushroom wellington or veggie en croute

These lentil rolls are just as tasty dipped in ketchup as they are drizzled with gravy, so however you want to serve them, go for it!

Can I make vegan sausage rolls?

The only non-vegan ingredient in these lentil sausage rolls is the egg.

If you’d like to make vegan sausage rolls, you could try leaving it out. It’s there to bind the filling together, so the end result might be a little looser if you skip it, but it will still taste great.

You’ll need to make sure the puff pastry you choose is vegan too, of course.

How can I adapt these vegetarian sausage rolls?

As usual, you don’t need to follow my recipe as it’s written. I can never follow a recipe myself, so I’m always adapting things depending on what I fancy, and what ingredients I have in the kitchen.

Here are a few ways you could adapt this vegetarian sausage roll recipe:

• use shortcrust pastry instead of puff
• add some grated cheese to the filling
• swap the brown lentils for red lentils (which have a softer texture)
• add a dollop of pesto, curry paste, etc. to the filling for a different flavour profile
• sprinkle sesame seeds or nigella seeds on top before baking

It’s pretty hard to make lentils and pastry taste bad, so use your imagination. These vegetarian lentil sausage rolls are sure to be a hit.

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Vegetarian Lentil Sausage Rolls

These vegetarian lentil sausage rolls are packed with rich, earthy flavours, and they're perfect for a kids' party or a lunchbox!

Course Appetiser, Light lunch, Snack

Prep Time 35 minutes minutes

Cook Time 25 minutes minutes

Total Time 1 hour hour

Servings 16 small rolls

Calories 154kcal

Author Becca Heyes

Ingredients

• 100 g (~ 1/2 cup) dried brown lentils
• 1 tbsp oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 150 g (~ 5 oz) mushrooms, diced fairly small
• 1 tsp dried herbs (I used dried thyme and dried sage)
• Black pepper
• Salt (or 1/2 a crumbled stock cube)
• 1 slice bread, crumbled or finely chopped (or 50g / ~ 1 1/2 oz breadcrumbs)
• 1 egg
• 375 g (~ 13 oz) puff pastry (I used ready-rolled)
• 1 tbsp flour
• 1 tbsp milk

Instructions

• Boil the lentils in plenty of water until they are soft – approximately 20 minutes.
• Meanwhile, heat the oil in a frying pan, and add the chopped onion. Cook over a medium heat for a few minutes, until it is beginning to soften. Then add the garlic and mushrooms, along with the dried herbs, black pepper, and some salt or crumbled stock cube. Cook for a further 5-10 minutes, until the vegetables are soft.
• When the lentils are soft, drain the excess water, and add them to the mushroom mixture. Remove from the heat, and add the breadcrumbs and egg. Mix thoroughly to combine.
• Heat the oven to 190°C (Gas Mark 5 / 375°F).
• On a lightly floured surface, roll out your puff pastry. I used a ready-rolled sheet, which measured around 15 x 10 inches. I then cut my pastry into two strips measuring around 7.5 x 10 inches. Your dimensions might be a little different, so just improvise if necessary.
• Spoon the lentil mixture along the middle of each strip of pastry, pressing down lightly to help the mixture stick together. Fold the edges of the pastry over the filling, pinching it together to seal.
• Cut the two long sausage rolls into however many smaller rolls you would like – I cut each into 8, so I ended up with 16 rolls in total.
• Place the sausage rolls on a lightly greased baking tray, seam side down. Brush each roll with a small amount of milk. Bake for around 25 minutes, or until crispy and golden brown.

Nutrition

Serving: 1roll | Calories: 154kcal | Carbohydrates: 14.6g | Protein: 3.8g | Fat: 9g | Saturated Fat: 2.2g | Cholesterol: 10mg | Sodium: 88mg | Potassium: 58mg | Fiber: 1.2g | Sugar: 0.7g | Calcium: 12mg | Iron: 1mg

Want some more easy party food recipes? Try my carrot and cheddar bites:

The post Vegetarian Lentil Sausage Rolls appeared first on Easy Cheesy Vegetarian.

I’m so glad I discovered how to make these little baked fava bean chips. They’re such tasty little nibbles, and can be used in all sorts of ways: everything from a classy appetiser to serve with wine, all the way to the other end of the spectrum, as a fun nut-free snack for your kid’s lunchbox. They’re so easy to make too!

What are fava beans?

Fava beans (also known as broad beans) are often eaten in their fresh, green form. They’re used all over the world in all sorts of ways (check out this list!).

If you buy fava beans in their dried and split form, when they are small and light brown in colour, they’re perfect for making these crunchy fava bean snacks.

Dried split fava beans actually aren’t the easiest thing to find, at least in the UK, but you can buy them online. I bought these ones* from Amazon – it’s about a fiver for a bag, but one bag is enough to make 4 batches of fava bean chips, so it works out pretty economical overall (cheaper than buying 4 big bags of fancy crisps!).

Crunchy fava bean snack

When fava beans are roasted, they become crispy and crunchy, and a brilliant alternative to potato chips or roasted nuts. I discovered them around Christmas time a few years ago. Every year at that time, we avoid having to make actual meals by surviving solely on little canapés and snacks for about two weeks. And these crispy fava beans are one of my favourite little nibbles!

You can flavour your fava bean chips with anything you like. I used vegetarian parmesan cheese (‘real’ parmesan is made with cow’s rennet, which isn’t veggie), and it works so well. Not only do you get the crunchy beans themselves, but you also get little flecks of crispy parmesan cheese, which brings so much flavour. Is there anything that tastes better than crispy cheese?!

How to make homemade fava bean chips

Step 1: Boil the split fava beans

First, boil the dried beans until they’re soft. It takes half an hour or so, so I’d recommend boiling them while you’re doing something else (cooking dinner / cleaning the kitchen / chatting on the phone, etc…), just to save time.

Step 2: Toss the cooked beans in olive oil

Add some olive oil, and spread the cooked beans out on a baking tray. At this point, you can add plenty of salt and pepper, and whatever dried herbs and spices you fancy.

This time, I just used some mixed Italian-style dried herbs. In the past I’ve used my beloved smoked paprika instead, which also works well (though it does turn the fava bean chips a bit neon orange!).

Step 3: Part-bake, then add the parmesan

Roast the fava beans for about 20 minutes, until they’re starting to crisp up. Then add the finely grated parmesan, and mix everything together. This is where the magic happens – pop it back in the oven again, and as the cheese crisps up, it will bring so much amazing flavour to the beans.

Step 4: Roast again until crispy

After another 15 minutes in the oven, the fava bean chips will be golden brown and crispy all over.

You can eat them warm, straight off the tray (my preferred method, mainly due to my lack of self-control). Or, you can leave them to cool, then store them in an air-tight container until you’re ready to eat.

Nut-free lunchbox snack

My daughter’s starting school later this year, so I’m trying to stock up on ideas for nut-free lunchbox snacks. Most schools here don’t allow any nuts in lunchboxes due to potential allergies in the school, and these fava bean chips are a perfect alternative.

They’re nut-free, so able to be packed in school lunchboxes (as well as being suitable for those who suffer from nut allergies, of course). They serve the same function as a bag of crisps, but they’re a nice change, and will keep your child full all afternoon.

They’re also a bit less intensely crunchy than nuts, so less of a choking hazard for young kids.

How to serve fava bean chips

There are plenty of different ways to serve these fava bean chips. Here are some ideas:

• in a kids’ lunchbox, as an alternative to nuts
• as a classy appetiser to serve with wine
• with a sandwich, instead of potato crisps
• scattered over a salad, crouton-style
• as a crunchy topping for soup

Are fava bean snacks healthy?

Everyone has their own definition of ‘healthy’, but I’d definitely place these fava bean chips closer to the ‘healthy’ end of my own personal spectrum. They’re like 95% beans, which can’t be bad, right?

And even though I did add some oil and parmesan cheese to my roasted fava beans, they’re a good alternative to the big bag of crisps that I usually crave, while still tasting amazing and totally hitting the ‘crunchy snack’ spot.

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Parmesan Baked Fava Bean Chips

These parmesan baked fava bean chips are a crispy, crunchy snack idea – perfect for entertaining, or for a nut-free lunchbox snack!

Course Snack

Cuisine Spanish

Diet Vegetarian

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 10 minutes minutes

Servings 6 people

Calories 110kcal

Author Becca Heyes

Ingredients

• 125 g (~ 1/2 cup) dried split fava beans
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried mixed herbs
• 2 tbsp finely grated vegetarian parmesan-style cheese

Instructions

• Boil the dried split fava beans in plenty of water for around 25-30 minutes, until they are soft, but still holding their shape. Drain away the water.
• Heat the oven to 150°C (Gas Mark 2 / 300°F).
• Add the olive oil to the pan of beans, and toss to coat the fava beans. Spread them out on a baking tray, in a single layer if possible, and sprinkle with salt, pepper and dried herbs.
• Place in the oven and roast for around 20 minutes, stirring halfway. The beans should be beginning to crisp up.
• Sprinkle the parmesan over the beans, and mix well. Spread the beans out again, and roast for a further 15 minutes, until crispy and golden brown.
• Eat warm, or leave to cool, and store in an airtight container.

Nutrition

Serving: 1portion | Calories: 110kcal | Carbohydrates: 16.9g | Protein: 0.7g | Fat: 5.1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 222mg | Potassium: 6mg | Fiber: 0.1g | Sugar: 16.7g | Calcium: 23mg | Iron: 0mg

Looking for more lunchbox snack options? These carrot and cheddar bites are ideal:

The post Parmesan Baked Fava Bean Chips appeared first on Easy Cheesy Vegetarian.

I’ve eaten cauliflower wings a few times in various places, and they’re always delicious. I can’t believe a few years ago I thought I didn’t like cauliflower! Once you try it cooked like these honey BBQ cauliflower wings, you’ll be a cauli lover for life.

What are cauliflower wings?

Cauliflower wings are a bit like chicken wings, except… they’re made from cauliflower.

Now, of course, they don’t taste anything like chicken. I’ll say it again: they’re made from cauliflower. There is nothing remotely chicken-y about these wings.

I’ve actually never eaten a chicken wing in my life, but I’m still pretty confident that if you feed these cauliflower wings to a meat-eater, they will not think they’re chicken.

So why are they called cauliflower wings?

Despite tasting nothing like chicken wings, these are called cauliflower wings because they do bear some similarities to the chicken version:

• you can smother them in all the same sauces you’d use on chicken wings
• you can serve them in the same way you’d serve chicken wings, as a fun party appetiser
• you can dig in with your fingers, dunk them in a big bowl of creamy dip, and get sticky sauce all over your fingers… just like with chicken wings

And honestly, considering the major flavour of these wings is the sticky honey BBQ sauce anyway (the cauliflower is really just a way of getting it into your mouth in a slightly more socially acceptable way than just eating sauce straight from a bowl…), these cauliflower wings will definitely scratch the itch if you’re craving wings.

Simple batter

To make these baked cauliflower wings, start by mixing up a simple batter – just flour and milk, plus some seasonings. I used dried herbs, garlic granules, and salt and pepper.

Dunk in the cauliflower florets, make sure they’re all well coated, then place each piece on a baking tray to roast.

This batter just helps the roasted cauliflower to get extra crispy, as well as imparting all those yummy flavours.

Honey BBQ sauce

Then, it’s time for the second layer of flavour – the honey BBQ sauce! This stuff is incredible. Just BBQ sauce, mixed with a bit of honey to make it extra sweet and sticky – unreal.

You could make homemade BBQ sauce from scratch if you like, but at this time in my life (two self-employed adults + two tiny kids + no childcare), there was zero chance I was going to do that, so I took the easy route – just shop-bought BBQ sauce with added runny honey. It’s quick and easy, which I’m sure is a major plus for most of us!

Dip each piece of roasted cauliflower into the sauce, and pop them back in the oven.

Sticky honey BBQ cauliflower wings

After their second bake, the cauliflower wings will be so sticky, smoky and sweet – the flavour is amazing.

The cauliflower itself is soft, and takes on so much flavour from the honey BBQ sauce. I’m sure smothering your vegetables in a sugary sauce isn’t the healthiest way to eat them, but oh my gosh, it tastes amazing.

How to serve cauliflower wings

These cauliflower wings have so much flavour that I personally think they’re best served on their own, rather than as a side dish alongside something else – they’d end up overpowering whatever else is on your plate.

Instead, pile them up in a bowl, add a dip, and dig in. I used a sour cream and chive dip, which worked amazingly.

I know I photographed these honey BBQ cauliflower wings being daintily dipped with a fork, but it’s so much more fun to get your hands right in there, the sticky sauce coating your fingers. Then you get to lick them clean afterwards!

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Honey BBQ cauliflower wings

These honey BBQ cauliflower wings are sticky, smoky and sweet – dig in with your hands and get sauce all over your fingers! A great party appetiser.

Course Appetiser

Cuisine American

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 2 people

Calories 409kcal

Author Becca Heyes

Ingredients

• 1 large head cauliflower
• Spray oil
• 75 g (~ 1/2 cup) plain flour
• 150 ml (~ 2/3 cup) milk
• 1/2 tsp dried mixed herbs
• 1/2 tsp garlic granules
• 1/2 tsp salt
• 1/2 tsp black pepper
• 125 ml (~ 1/2 cup) BBQ sauce
• 75 ml (~ 1/3 cup) runny honey
• To serve: a creamy dip like sour cream and chive

Instructions

• Remove the leaves from the cauliflower, and cut the rest into individual florets (1-2 bites each). Spray a baking tray with oil.
• In a mixing bowl, combine the flour, milk, dried herbs, garlic granules, and salt and pepper. Mix thoroughly with a fork until smooth. Throughly toss the cauliflower florets in the batter, then lift up each piece of cauliflower in turn, allow any excess batter to drip off, and place on the baking tray. Don’t tip the cauliflower straight onto the baking tray from the bowl, or you’ll end up with lots of excess batter on the tray.
• Roast the cauliflower at 190°C (Gas Mark 5 / 375°F) for around 20 minutes, until starting to crisp up.
• While the cauliflower is roasting, add the BBQ sauce and honey to another bowl, and mix well to combine.
• As before, coat each piece of roasted cauliflower in the honey BBQ sauce, allow the excess to drip off, and return to the baking tray (or use a clean baking tray, if needed). Bake for a further 15 minutes, until the cauliflower wings are hot and sticky. You can baste them with a little more honey BBQ sauce after 10 minutes, if you like.
• Serve immediately, with a pot of creamy dip.

Nutrition

Serving: 1portion | Calories: 409kcal | Carbohydrates: 91.6g | Protein: 13.2g | Fat: 2.1g | Saturated Fat: 0.9g | Cholesterol: 5mg | Sodium: 1271mg | Potassium: 1468mg | Fiber: 11.8g | Sugar: 54.5g | Calcium: 185mg | Iron: 4mg

The post Honey BBQ Cauliflower Wings appeared first on Easy Cheesy Vegetarian.