Meal Planner

Happy pear roasted cauliflower wings lentils


These cauliflower wings are packed with flavour and they still hold their shape after being baked - making them look beautiful when served up to your family and friends.

Preparation time: 25 minutes

Cooking time: 25 minutes


Serves: 4 people

For the Cauliflower Wings
  • 1 tbsp Apple Cider Vinegar
  • 0.25 tsp Chilli Powder
  • 1 tsp Garlic Powder
  • 1 tbsp Maple Syrup
  • 4 tbsp Olive Oil
  • 2 tbsp Soy Sauce
  • 1 head SuperValu Cauliflower
  • 1 tsp SuperValu Smoked Paprika
  • 1 tbsp Vegan Tomato Purée
  • 2 tbsp Water
For the Lentils
  • 2 - Bay Leaves
  • 0.5 tsp Black Pepper
  • 2 tins Chopped Tomatoes
  • 10 - Fine Beans
    chopped into bite-sized pieces
  • 4 cloves Garlic
    finely chopped
  • 2 tins Lentils
    cooked (800g)
  • 1 tbsp Maple Syrup
  • 2 tbsp Olive Oil
  • 2 - Red Onion
    finely chopped
  • 1 tsp Salt
  • 2 tbsp Soy Sauce
  • 0.5 medium SuperValu Carrot
    thinly sliced
  • 0.5 medium SuperValu Parsnip
    thinly sliced
  • 1 tbsp SuperValu Smoked Paprika


  1. Preheat the oven to 200°C/gas mark 6.
  2. Cut the head of cauliflower into slices from top to bottom. Put the slices in a large baking dish.
  3. Whisk together the oil, tamari or soy sauce, water, vinegar, maple syrup or honey, tomato purée, smoked paprika, garlic powder and chilli powder in a bowl until it’s nice and smooth.
  4. Pour this sauce over the cauliflower slices and mix to coat all of the cauliflower thoroughly.
  5. Transfer the cauliflower to a baking tray and bake in the oven for 20 minutes, until crispy.
  6. Meanwhile, it’s time to make the lentils. Put the oil in a large pan set on a high heat. Once the pan is hot, add the onions and garlic and cook for 4 minutes, stirring regularly, until soft. Add the carrot, parsnip and salt and cook, still stirring regularly, for 3 minutes.
  7. Add the lentils, chopped tomatoes, bay leaves, tamari or soy sauce, maple syrup, smoked paprika and black pepper. Bring to the boil, then lower the heat and cook for 5 minutes, stirring regularly. Add the fine beans and mix through.
  8. Serve the lentils with the cauliflower on the side.

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