Roasted Cauliflower Wings and Lentils

Happy pear roasted cauliflower wings lentils 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.

4 people 25 minutes 25 minutes


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 ground
  • 2 tins Chopped Tomatoes (800g)
  • 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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