Are you craving Chinese food? This healthy vegan orange cauliflower recipe is gluten-free, nut-free, oil-free, and did I mention delicious? Air fry or bake, and serve over brown rice with wok-fried vegetables.
I love Chinese food, but it’s challenging to find healthy vegan Chinese food. For that reason, I like to create healthy vegan Chinese food recipes for my family at home.
Today, I made orange cauliflower, a vegan version of orange chicken. Not only is this orange cauliflower recipe easy to make, but it is also one of my favorite cauliflower recipes. YOU’LL BE HOOKED once you taste vegan orange cauliflower.
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Since cauliflower absorbs any sauce, it makes the perfect base for making this cauliflower recipe. And making a healthy vegan orange cauliflower recipe means making it oil-free, with brown rice, fresh vegetables, and a homemade orange sauce.
Even though I picked my favorite vegetables to add to serve this vegan orange cauliflower recipe, choose any preferred vegetables or serve orange cauliflower by itself.
Orange Cauliflower Recipe Ingredients
- Cauliflower: I used a combination of white and yellow cauliflower, because the heads were tiny, and it looked the freshest. One large head will suffice.
- Unsweetened, Unflavored Plant Milk: I like oat milk or almond milk.
- Orange: I used the juice and zest of one orange; the zest is for the flour bowl, and the juice is for the sauce. I suggest zesting BEFORE juicing to maximize the orange.
- Flour: I used chickpea flour but any flour of choice
- Nutritional Yeast: Nutritional yeast adds a binder as well as a cheesy taste to the cauliflower.
- Breadcrumbs: I made gluten-free bread crumbs by toasting my favorite gluten-free bread and crumbling it in the food processor. This can also be done with regular whole-grain bread.
- Brown Rice: I always prepare brown rice ahead of time in large amounts and reheat it for particular dishes during the week.
- Mushrooms: I used crimini mushrooms but also like baby portobello mushrooms.
- Broccoli: I love broccoli, especially in stir fry vegetables, because it absorbs marinades and sauces like a sponge.
- Green Beans: Green beans add texture and substance to a stir fry. I prefer them al dente in a stir fry.
- Baby Bell Red Peppers: I like baby bell peppers because they are sweet and add a sweet flavor to the stir-fried vegetables.
- Green Onions (Garnish): I garnished them with sliced green onions.
- Sesame Seeds (Garnish): sesame seeds are more for looks than taste but add a slightly nutty flavor.
Orange Cauliflower Recipe Ingredient Substitutions
- Broccoli is often used as a substitute for cauliflower.
- Any plant milk works for this recipe; just ensure it is unsweetened and unflavored.
- Use bottled orange juice if fresh isn’t available.
- Choose any type of available flour, gluten-free or whole grain.
- Brewer’s yeast is used as a substitute for nutritional yeast. Or skip the nutritional yeast and add more flour instead.
- Use store-bought bread crumbs instead of making homemade breadcrumbs.
- Quinoa, or any type of rice replaces brown rice. Or you don’t need any rice.
- Instead of mushrooms, many people enjoy eggplant as a substitute.
- I like Brussels sprouts as a substitute for broccoli. Or, I use brocollini when broccoli isn’t available.
- Asparagus is an excellent substitute for green beans in recipes.
- Green or yellow bell peppers substitute red bell peppers.
- Chives are used as a garnish in place of green onions.
- Skip the sesame seeds, or I like black sesame seeds for a contrast to the color of the orange cauliflower.
How to Make Orange Cauliflower
For this recipe, I used a combination of orange and white cauliflower because the cauliflower heads were small this week at the market.
I always buy organic cauliflower, which is sometimes smaller than regular cauliflower. So, one large head of cauliflower or two small heads suffice.
First, cut the florets into similar sizes to ensure even cooking. Then, arrange three different bowls for dipping and dredging.
- Plant milk of choice ( I prefer Oat or Almond Milk)
- Flour mixed with orange zest
- Bread crumbs mixed with nutritional yeast
- Prepare a baking sheet with parchment paper or a silicone baking mat, regardless of whether you plan to bake or air-fry the cauliflower.
- Once the different bowls are prepared, begin the dredging process by dipping each cauliflower floret in the plant milk, then the flour mixture, back into the plant milk, and then into the breadcrumb mixture.
- Place each coated floret on the baking sheet after each floret is dredged into the breadcrumb mixture.
Cooking Options
Now decide on the preferred cooking method. Although cooking in the air-fryer is quicker, the cauliflower needs to be cooked in batches depending on the size of the air-fryer.
The oven, however, takes longer, but all the cauliflower cooks at the same rate at one time.
With that being said, either cooking method works well and tastes the same.
Baking
- Preheat the oven to 400 degrees
- Cook cauliflower for 30 minutes
- Remove from the oven, and using tongs, transfer the hot cauliflower to a large bowl.
- Then, ½ cup of the orange sauce and gently toss until all the cauliflower is coated with a thin layer of sauce.
- Now, transfer the orange cauliflower back on the lined baking sheet, and cook for an additional 10 minutes with the sauce on it.
Air Frying
- Place a single layer of coated cauliflower florets in the base of the air fryer.
- Preheat the air fryer to 370 degrees.
- Cook for 8 minutes, checking halfway through to shake the contents of the base to allow cauliflower to cook evenly.
- Remove cooked pieces from the air fryer and place them in a bowl while cooking in batches until all the cauliflower is cooked.
- Add ½ cup of orange sauce and gently toss, coating all the cooked cauliflower with sauce.
- Transfer to a baking sheet and place into a 325-degree oven while making the vegetables.
- Transfer to a baking sheet and place into a 325-degree oven while making the vegetables.
Chinese Orange Sauce Ingredients
Because I like to prepare meals in advance, I suggest making the sauce ahead to save time. Also, make the brown rice beforehand since it is easy to warm before serving the orange cauliflower recipe.
As I said earlier, I always make my sauces and dressing because I control the ingredients, especially the sugar and fat.
- Orange Juice: Fresh squeezed orange juice is suggested for the best flavor.
- Maple Syrup: Maple syrup is a natural sweetener without refined sugar.
- Rice Vinegar: Rice vinegar is both sweet and acidic.
- Soy Sauce: Soy sauce adds an umami flavor to the orange sauce.
- Garlic: I prefer using fresh garlic whenever possible.
- Ginger: I prefer using fresh grated ginger root when possible.
- Sriracha: Sriracha adds a little heat and flavor without overpowering the sauce.
- Water: Water dilutes the flavors and acts as an emulsifier without oil.
- Cornstarch: Cornstarch is used to thicken the sauce.
Chinese Orange Sauce Ingredient Substitutions
- Buy a prepared Chinese orange sauce instead of making your own.
- Use bottled juice in the event fresh orange juice isn’t available.
- Date syrup or agave nectar are substitutes for maple syrup.
- Apple cider vinegar is an excellent substitute for rice vinegar. Champagne vinegar is another substitute.
- Try tamari or liquid aminos instead of soy sauce. Or opt for low-sodium soy sauce for a soy-free option.
- One clove of garlic equals about ⅛th of a teaspoon of garlic powder.
- For every ¼ teaspoon of ground ginger, use 1 tablespoon of fresh-grated ginger in recipes.
- Skip the Sriracha if you don’t like a little spice, reduce and taste to preference. Or, use another hot sauce of choice.
- Arrowroot powder is a substitute for cornstarch in recipes.
Preparing Wok Vegetables
- Next, pick your veggies or eat the orange cauliflower recipe, plain and simple.
- Begin with a clean, oil-free wok, and cook the vegetables on medium-high.
- The total time, however, is quick to avoid overcooked soggy veggies.
- For instance, I cooked the mushrooms and broccoli together for about 5 minutes until the mushrooms were brown.
- Then, I added green beans and baby bell peppers for another 5 minutes, tossing the reserved orange sauce with a wooden spoon.
- Next, warm the rice, serve the cooked cauliflower with stir-fried vegetables, and top with sliced green onions and sesame seeds.
Recipe FAQs
The orange color comes from extra beta-carotene, which occurs naturally in the cauliflower florets. The core of the orange-colored cauliflower is white with green leaves, similar to white cauliflower.
It contains more beta-carotene and vitamin A than white cauliflower, but orange cauliflower is a hybrid of regular cauliflower. Likewise, purple cauliflower is also a hybrid. Both orange and purple cauliflower, however, are not genetically modified. Instead, their different heirloom varieties producing different hues occurred accidentally.
It tastes the same as white cauliflower: mild, creamy, and slightly nutty. For this reason, cauliflower is the perfect vegetable to absorb sauces.
Tips
- Prepare the brown rice and orange sauce ahead of time to save time.
- Any color cauliflower works well with this recipe.
- Use gluten-free flour and Tamari to choose a gluten-free option.
- Wok vegetables cook quickly, so allow 10 minutes while the cauliflower heats for the additional 10 minutes once the sauce is added to the cauliflower.
- Reserve 2 Tablespoons of orange sauce to add to the vegetables after cooking before serving
- Choose any vegetables for the stirfried vegetables: Bok Choy, carrots, onions, green or red bell peppers, snap peas, cabbage, etc.
- Although more time-consuming, another method of saucing the cauliflower is to dip and coat each cooked cauliflower floret in the sauce and lay it on the baking sheet. Although more arduous, this method helps keep the coating on the cauliflower.
Vegan orange cauliflower is a crunchy, sassy vegan Chinese dish you will love! So, skip the take-out, and make orange cauliflower at home!
More Suggested Vegan Recipes
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📖 Recipe
Orange Cauliflower
Are you craving Chinese food? This healthy vegan orange cauliflower recipe is gluten-free, nut-free, oil-free, and did I mention delicious? Air fry or bake, and serve over brown rice with wok-fried vegetables.
Instructions
Preparing the Cauliflower
Prepare 3 Dredging Bowls
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Prepare three different bowls: 1 with plant milk, 1 with the flour and orange zest mixed, and 1 bowl with mixed nutritional yeast and bread crumbs combined.
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Line a baking sheet with parchment paper or a silicone baking mat.
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Now, take each cauliflower floret, dip in the plant milk, then the flour mixture, then back in the plant milk, ending in the nutritional yeast/bread crumb bowl.
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Set each floret on the lined baking sheet.
Making the orange sauce
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First, mix the corn starch and water in a small bowl and set aside.
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Now, in a small saucepan, add the rest of the ingredients.
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If you want a stronger orange taste, add additional orange zest.
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Cook the sauce on medium-low until heated through.
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Then, add the cornstarch (arrowroot powder) mixture.
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Reduce the temperature to low and stir.
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The sauce will thicken.
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Once thickened, remove from the heat and cool to room temperature.
Baking
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Preheat the oven to 400 degrees
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Cook cauliflower for 30 minutes
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Remove from the oven, and using tongs, transfer the hot cauliflower to a large bowl.
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Then, add ½ cup of orange sauce (reserve 2 Tablespoons of sauce for vegetables) and gently toss until all the cauliflower is coated with a thin layer of sauce.
-
Although more time-consuming, another method of saucing the cauliflower is to individually dip and coat each cooked cauliflower floret in the sauce and lay it on the baking sheet. Although more arduous, this method helps keep the coating on the cauliflower.
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Transfer the orange cauliflower back on the lined baking sheet, and cook for 10 minutes with the sauce.
Air Frying
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Place a single layer of coated cauliflower florets in the base of the air fryer.
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Set the air fryer at 370 degrees; preheat the oven to 325 to keep the cooked cauliflower warm while batch cooking.
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Cook for 8 minutes, checking halfway through to shake the contents of the base to allow cauliflower to cook evenly
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Remove cooked pieces from the air fryer and place them in a bowl while cooking in batches until all the cauliflower is cooked.
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Add ½ cup of orange sauce (reserve 2 Tablespoons sauce for the veggies) and gently toss, coating all the cooked cauliflower with sauce.
-
Although more time-consuming, another method of saucing the cauliflower is to individually dip and coat each cooked cauliflower floret in the sauce and lay it on the baking sheet. Although more arduous, this method helps keep the coating on the cauliflower.
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Transfer to a baking sheet and place into a 325-degree oven for 10 minutes while stir-frying the vegetables.
Brown Rice
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Cook brown rice according to the directions; 1 cup of dry rice yields 3 cups cooked.
Stir-Fried Vegetables
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Heat a wok to medium-high
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Add mushrooms and broccoli and cook for 10 minutes, tossing the vegetables with a wooden spatula or spoon.
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If the vegetables start to stick, add a small amount of water or vegetable broth.
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Add the green beans and red bell peppers.
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Cook for another 5 minutes.
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Now, add reserved orange sauce, toss in the sauce and cook for the remaining 5 minutes.
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Remove vegetables from heat.
Serving
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Place the brown rice on a platter or in the base of
individual bowls. -
Top with the orange cauliflower and stir-fried vegetables.
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Sprinkle with sliced green onions and sesame seeds
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Serve with extra sauce on the side.
Notes
- Prepare the brown rice and orange sauce to save time.
- Any color of cauliflower works well with this recipe.
- Use gluten-free flour and Tamari to choose a gluten-free option.
- Wok vegetables cook quickly, so allow 10 minutes while the cauliflower heats for the additional 10 minutes once the sauce is added to the cauliflower.
- Reserve 2 Tablespoons of orange sauce to add to the vegetables after cooking before serving
- Choose any vegetables for the stir-fried vegetables: Bok Choy, carrots, onions, green or red bell peppers, snap peas, cabbage, etc.
- Although more time-consuming, another method of saucing the cauliflower is to dip and coat each cooked cauliflower floret in the sauce and lay it on the baking sheet. Although more arduous, this method helps keep the coating on the cauliflower.
Nutrition
Calories: 358kcalCarbohydrates: 81gProtein: 23gFat: 2gPolyunsaturated Fat: 2gSodium: 272mgPotassium: 1430mgFiber: 14gSugar: 20gVitamin A: 717IUVitamin C: 119mgCalcium: 235mgIron: 5mg
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂