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5.0 from 69 votes

Baked Gobi Manchurian (Cauliflower Manchurian)

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. 

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4
Calories: 219 kcal
Course: Main Course , Appetizer
Cuisine: Chinese

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

    Cup of Yum
  1. 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.
  2. Add cauliflower florets to the bowl and toss to coat. Sprinkle panko aon the florets. Transfer to parchment-lined baking sheet.
  3. 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
  1. 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.
  2. Add the onion, bell pepper, and celery and cook until golden . 8 minutes.
  3. Add in the sauces. The Asian chili sauce, soy sauce, ketchup, vinegar, black pepper, and sugar and bring it to a boil.
  4. 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.
  5. 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

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

% 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.