Transform your dinner routine with a flavorful twist on the classic—Cauliflower Parmesan. This vegetarian delight features a large head of cauliflower, expertly coated in a crispy breading made with Shipetaukin Chickpea Flour, beaten egg, Panko, and Italian breadcrumbs, seasoned with granulated garlic, granulated onion, kosher salt, and freshly ground black pepper. Baked to perfection with a finishing touch of olive oil cooking spray, the cauliflower is then generously topped with marinara sauce, Parmesan cheese, and mozzarella slices. As it emerges from the oven, a sprinkle of dried oregano adds the perfect aromatic touch. Each bite is a celebration of texture and flavor, proving that cauliflower can indeed shine in the spotlight. Elevate your vegetarian dining experience with this Cauliflower Parmesan masterpiece.

         Our Chickpea Flour is the perfect addition to this recipe as it’s low on the glycemic index which may help lower blood sugar levels. Additionally, it’s naturally gluten-free making it a fantastic alternative to conventional flour. Packed with vitamins and minerals, using this flour in your baking allows for a wholesome and healthy way to enjoy your favorite snacks.

Tips & Facts

If you are unfamiliar with chickpea flour and don’t know where to start, here are some quick tips and facts to help with your baking:

• Made 100% from chickpeas (also known as gram, besan, or garbanzo beans); Mildly nutty flavor; Holds more uses and benefits than other gluten-free flours; Behaves similarly to refined flour in fried and baked foods making it an easy and delicious substitute for wheat-based flours; Use in pancakes, cookies, breads or as a thickener to sauces or graviesa
• Chickpea flour is naturally dense with a stickier texture than wheat flour when added to liquids making it a fantastic binder for baking; A 1:1 replacement ratio for heavy flours like rye or teff; Makes a surprisingly light batter when frying; Can be used as a cheese substitute
• A ¼ cup single serving has 3g dietary fiber, 7g protein, 20mg sodium, and only 17g carbs; Vitamin and minerals include thiamine, iron, phosphorus, magnesium, copper, manganese and folate

Lastly, this cauliflower parmesan is:

• Gluten free
• High protein
• Low sugar

Cauliflower Parmesan

Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min

Directions

1. Preheat the oven to 400 degrees F. Line a baking sheet with tin foil. Place in the oven to preheat with the oven.
2.  Set up a breading station. In one shallow bowl, add 1/4 cup of the chickpea flour with a large pinch of salt and several grinds of black pepper. Stir to mix. In a second bowl, add the beaten egg and water. Add a pinch of salt and several grinds of black pepper. In a third bowl, mix a 1/4 cup of the chickpea flour, the panko and the Italian flavored breadcrumbs. Add the granulated garlic and onion, a large pinch of salt and several grinds of pepper. Mix well.
3.  Next, cut your cauliflower into steaks. To do this, remove the green leaves at the bottom of the head of cauliflower. Cut off the tough end but don’t cut out that core. That will keep the cauliflower intact when you cut slices. Place the cauliflower on its side and slice 2 one-inch “steaks” from the middle and put to the side. The rest of the cauliflower can be used to make other dishes or one of my favorites, Coconut and Cashew Cauliflower Rice. Be careful. The cauliflower does crumble easily so just get as many steaks as you can from each head of cauliflower and handle carefully.
4. You will now bread those steak slices. Dip each in the flour coating all sides. Shake off excess..
5. Next, dip in the egg mixture, coating the entire slice. Let the excess drip off.
6. Finally, put the steak in the breadcrumb mixture, pressing to adhere the breadcrumbs all over the cauliflower steak. Do this with all the steaks. Handle carefully to prevent crumbling.
7. Remove the baking sheet from the oven and spray with cooking oil. Place the breaded steaks on the baking sheet and spray with the cooking oil. Bake for 15-20 minutes to soften and get mostly cooked through. The breadcrumbs should be starting to get golden. Remove from the oven.
8. In a casserole dish, add about a half – one cup of sauce on the bottom. Top with the baked cauliflower steaks. Top with more sauce, sprinkle with the parmesan cheese and top with the sliced mozzarella. Put the casserole dish back in the oven and bake for about 15-20 minutes until the sauce is hot and the cheese is completely melted. You can
9. Serve with one tablespoon of warm sauce on top of each steak and a sprinkle of dried oregano. Enjoy.

Nutrition:
Calories 201 | Fat 9.2g | Cholesterol 0mg | Sodium 75mg | Carbohydrates 23.6g | Fiber 6.5g | Sugars 5.1g | Protein 8.2g | Potassium 289mg | Iron 3mcg