
Baked Gobi Manchurian (Cauliflower Manchurian)
User Reviews
5.0
69 reviews
Excellent
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Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
1 hr
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Servings
4
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Calories
219 kcal
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Course
Main Course, Appetizer
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Cuisine
Chinese

Baked Gobi Manchurian (Cauliflower Manchurian)
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In this lightened-up take on the Indian-Chinese restaurant favorite Gobi Manchurian, cauliflower florets are baked up until crispy and then drenched in a delicious sweet and spicy sauce! Serve it as an appetizer or main dish. Gluten-free option.
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Ingredients
For the cauliflower:
- 1 small head of cauliflower chopped into florets, 4 cups
For the batter:
- 7 tablespoons of flour such as rice flour or all-purpose flour
- 1/4 cup of cornstarch or other starch such as tapioca starch
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/2 teaspoon baking powder
- 2 teaspoons oil
- 1 teaspoon soy sauce
- 1/3-1/2 cup of water
- 1/4 cup panko
For the Manchurian sauce:
- 2 teaspoons of oil
- 6-8 cloves of garlic finely chopped
- 1 inch knob of ginger peeled and finely chopped
- 1/2 of a green or red chili seeded and finely chopped
- 1/2 cup finely chopped red or white onion
- 1/2 cup finely chopped green bell pepper
- 2 tablespoons chopped celery optional
- 1 tablespoon Asian Chili Sauce such as Sambal Oelek or other
- 1/4 cup soy sauce
- 1 tablespoon ketchup
- 2 teaspoons white vinegar or apple cider vinegar
- 1/8 teaspoon black pepper
- 2-3 teaspoons sugar or maple syrup
- 1 1/2 teaspoons corn starch
- 1/2 cup of water
Instructions
- Add all the dry ingredients for the batter in a bowl and mix well(flour, starch, garlic powder, salt, baking powder). Add the soy sauce, oil, and 1/3 cup water, and mix. Add water 1 tbsp at a time to make a thick smooth batter.
- Add cauliflower florets to the bowl and toss to coat. Sprinkle panko aon the florets. Transfer to parchment-lined baking sheet.
- Bake at 415 F(210 C) for 25-28 minutes. Check if the cauliflower is done at 25 mins. Remove from the oven when done and set aside
For the sauce
- Heat oil in a large skillet over medium heat. Add the garlic, ginger, and chilis and stir. Cook until the garlic is golden ,2-3 minutes.
- Add the onion, bell pepper, and celery and cook until golden . 8 minutes.
- Add in the sauces. The Asian chili sauce, soy sauce, ketchup, vinegar, black pepper, and sugar and bring it to a boil.
- Mix together corn starch in 1/2 cup of water then add it to the skillet. Cook until the sauce comes to a good boil and thickens. Taste and adjust seasoning. Adjusting the soy sauce for salt and heat with black pepper or Asian Chili Sauce.
- Once thickened, cool for 5 mins, then add your baked cauliflower and toss to coat. Top with green onions and serve immediately. See notes for storage
Notes
- Baked manchurian is best served immediately. If planning to serve later as in not later than a few hours. Keep the Baked cauliflower and sauce separate. Heat the cauliflower in the oven again for 7-9 mins then toss in the warmed Sauce and serve
- Baked manchurian is best served immediately. If planning to serve later as in not later than a few hours. Keep the Baked cauliflower and sauce separate. Heat the cauliflower in the oven again for 7-9 mins then toss in the warmed Sauce and serve
- You can sub some of the cauliflower with firm tofu, rehydrated soy curls, or seitan for added protein.
Nutrition Information
Show Details
Calories
219kcal
(11%)
Carbohydrates
39g
(13%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Sodium
784mg
(33%)
Potassium
689mg
(20%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
186IU
(4%)
Vitamin C
96mg
(107%)
Calcium
90mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 219 kcal
% Daily Value*
Calories | 219kcal | 11% |
Carbohydrates | 39g | 13% |
Protein | 7g | 14% |
Fat | 5g | 8% |
Saturated Fat | 1g | 5% |
Sodium | 784mg | 33% |
Potassium | 689mg | 15% |
Fiber | 5g | 20% |
Sugar | 8g | 16% |
Vitamin A | 186IU | 4% |
Vitamin C | 96mg | 107% |
Calcium | 90mg | 9% |
Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
69 reviews
Excellent
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