Baked Gobi Manchurian (Cauliflower Manchurian)
User Reviews
5
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Prep Time
15 mins
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Cook Time
45 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)
Description
This recipe uses cauliflower florets coated in a thick batter of rice flour, cornstarch, garlic powder, and baking powder combined with soy sauce and oil, then sprinkled with panko before baking at 415°F. The panko helps create a crisp exterior without frying. The cauliflower cooks through to tender but firm.
The Manchurian sauce is made by sautéing garlic, ginger, and chili, then cooking diced onion, bell pepper, and optional celery until soft. A mixture of Asian chili sauce, soy sauce, ketchup, vinegar, black pepper, and sugar is simmered and thickened with cornstarch slurry for a glossy finish that clings to the cauliflower.
Serving immediately is ideal to keep the coating crisp. For leftovers served within a few hours, keep cauliflower and sauce separate and reheat cauliflower before mixing. The dish can be adapted with tofu or soy curls for added protein.
Ingredients
For the cauliflower:
- 1 cauliflower chopped into florets, 4 cups, small head
For the batter:
- 7 tablespoons rice flour or all-purpose flour
- 1/4 cup corn starch or other starch such as tapioca starch
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/2 teaspoon baking powder
- 2 teaspoons neutral cooking oil generic cooking 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 garlic finely chopped
- 1 inch ginger knob, peeled and finely chopped
- 1/2 green chili or red chili, seeded and finely chopped
- 1/2 cup onion finely chopped, red or white
- 1/2 cup green bell pepper finely chopped
- 2 tablespoons celery optional, chopped
- 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
- Serve Baked Gobi Manchurian immediately for best texture and flavor.
- If storing for a few hours, keep cauliflower and sauce separate to prevent sogginess and reheat cauliflower before tossing in sauce.
- Substitute some cauliflower with firm tofu, rehydrated soy curls, or seitan to add protein.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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