Baked Besan Coated Cruciferous Vegetables aka “Vegan Buffalo Wings” aka Staple of South Asian Cuisine for Centuries
April 21, 2021
This was really good. If I plan on cooking it again and it has a lot of vegetables and is baked, then I know I’m on to something. Cooking should be simple. Dr. DP our Pediatric GI specialist had shared a Spinach Mushroom Risotto Recipe on @kpkidsgoodfoodgoodearth and it is so simple and good. We’ve made it now at least four times. When you have a recipe like that, you know you are on to something good.
Last night, I kind of stumbled onto my own versian of a traditional South Asian dish which was really good for us. I had heard about “Vegan Buffalo Wings” and had tried two failed attempts. I think the entire name threw me off as I was expecting something that actually tasted like buffalo wings. I think these kind of dishes can indeed be a side-dish and in place of a meat, but I’d rather call it Baked Besan Coated Cruciferous Vegetables. We ended up dipping it in a balsamic vinegar creamy mayo type sauce which was really good.
Besan is chickpea flour. It’s gluten free. I am not gluten free, but for some people it seems to be a catchy thing these days even if one does not have any gluten-intolerance. Some people who are gluten free need to be gluten free. A large minority just want to feel special or they have borderline eating disorders. Oh, did I just say that??? LOL. It’s my blog and remember I’m a bit tired and sleep deprived from trying to save the earth a lot yesterday. But this is what many doctors think when you tell them you are gluten free and you don’t have celiac disease.
Anyway, Besan is an interesting flour that I’ve just started playing around with. It’s a staple of South Asian cuisine. This is a really good general article about besan flour https://www.delightedcooking.com/what-is-besan.htm. Me being “into” besan, is like someone who has just discovered tofu. For me tofu is just a normal ingredient like onions. I’m sure if anyone reading this is South Asian, than the entire plant based world being into besan is probably hilarious. But it’s an interesting new flour to me and make these vegetables taste really good. Plus its better for the environment and my wallet to eat cruciferous vegetables coated in besan than a chicken. Indeed after reading some Ecosia searched articles, coating vegetables in besan flour has been done for centuries in India and Pakistan.
Here is how Dr. Plastic Picker newbie Besan user did it. It was really good and my kids ate a lot of broccoli last night.
Mix together dry ingredients 1 cup of besan, some garlic powder, 1/4 teaspoon of salt, some ground pepper, paprika, Italian seasoning, panko breadcrumbs about 1 cup. (get the gist, you are just seasoning it the way you want). Clean and cut broccoli florets, I used two broccolli heads and saved the stems for another meal. Soak broccoli florets in plant-based milk (1 cup) , and then however you like coat them with the mixed dry ingredients. I actually liked it when the dry ingredients became almost like a paste and I spread it on the broccoli. Bake on a baking sheet with silicon, probably greased with a cooking spray lightly. Bake 15 minutes, and then turn 5 minutes. That is it. Lots of deliciousness last night.
I bought besan flour at sprouts. I think you can get it at South Asian grocers. But Sprouts has it and it’s very affordable.