Baked Gobi Manchurian Recipe – A Healthy Cauliflower Manchurian Delight
Craving something crunchy and packed with flavor but without the guilt? Look no further than this Baked Gobi Manchurian—an irresistible Indo-Chinese appetizer that brings the delicious crunch of crispy cauliflower florets coated in a rich, tangy sauce, all without the deep frying! This healthier version of the classic Gobi Manchurian makes it easy to enjoy a savory treat without compromising on taste.
Perfect for parties, evening snacks, or as a side dish to accompany your favorite vegetarian Hakka noodles, this Baked Gobi Manchurian is sure to impress.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) | 1 medium-sized (cut into lemon-sized florets) |
| Spring Onion Greens | ½ cup (chopped) |
| Garlic | 6 cloves (finely chopped) |
| Green Chillies | 2 (finely chopped) |
| Ginger | 2-inch piece (finely chopped) |
| Corn Flour | 2 tablespoons |
| Water (or Vegetable Stock) | ½ cup |
| Homemade Tomato Puree | ½ cup |
| Soy Sauce | 1 tablespoon |
| Tomato Ketchup | 1 tablespoon |
| Red Chilli Sauce (Asian style) | 1 tablespoon |
| Sunflower Oil | 1 teaspoon (for sautéing) |
| Sunflower Oil (for baking) | 1 tablespoon |
Nutritional Information (Approx. per serving):
- Calories: 180 kcal
- Protein: 3g
- Carbohydrates: 15g
- Fat: 12g
- Fiber: 4g
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: Indo-Chinese
Course: Appetizer
Diet: Vegetarian
Instructions:
-
Steam the Cauliflower:
- Begin by preparing the cauliflower florets. Rinse them well, and then place them in a steamer.
- Steam the florets on high heat for about 3 to 4 minutes, just until they are partially cooked and tender-crisp.
- Once done, remove the florets from the steamer and set aside.
-
Prepare the Gobi Manchurian Sauce:
- In a mixing bowl, combine corn flour, soy sauce, tomato ketchup, red chilli sauce, tomato puree, and water (or vegetable stock). Stir well until all ingredients are combined into a smooth sauce mixture.
- Set this sauce mixture aside.
-
Stir-Fry the Aromatics:
- Heat 1 teaspoon of sunflower oil in a wok or frying pan over medium-high heat.
- Add finely chopped garlic, ginger, green chillies, and spring onion greens. Sauté for 2 to 3 minutes, stirring frequently, until the garlic is fragrant and the ginger and chillies have softened.
- Once the aromatics are sautéed, add the prepared sauce mixture into the pan. Stir well to combine and cook the sauce for 2 to 3 minutes, or until it thickens and the corn flour is fully cooked.
- Turn off the heat and allow the sauce to cool slightly.
-
Toss the Cauliflower in the Sauce:
- In a large mixing bowl, toss the steamed cauliflower florets in the prepared Manchurian sauce. Make sure each floret is generously coated with the sauce.
-
Bake the Gobi Manchurian:
- Preheat your oven to 200°C (392°F) and lightly grease a baking tray with 1 tablespoon of sunflower oil.
- Arrange the sauced cauliflower florets on the baking tray, spacing them out evenly.
- Place the tray in the oven and bake for about 12 to 15 minutes, or until the florets turn golden and crispy, and the sauce begins to stick to the cauliflower.
- Keep an eye on the cauliflower to ensure they don’t burn, but you’ll notice a satisfying crispness developing as the baking progresses.
-
Garnish and Serve:
- Once the Baked Gobi Manchurian is out of the oven, transfer the florets to a serving plate.
- Garnish with additional spring onion greens and, if you like it spicier, a few extra green chillies for a delightful kick.
- For an added touch, you can insert toothpicks into each floret for an elegant presentation.
Serving Suggestions:
Serve this delectable Baked Gobi Manchurian as a vibrant appetizer or snack at your next party or family gathering. It pairs wonderfully with other Indo-Chinese dishes, such as Vegetarian Hakka Noodles or Chili Paneer, for a complete and flavorful meal. You can also enjoy it as a light main dish with a side of steamed rice or even alongside a cool cucumber salad for added freshness.
Tips and Variations:
- For a crispier texture, you can lightly coat the cauliflower florets with cornstarch or rice flour before steaming and baking.
- If you don’t have an oven, you can also pan-fry the coated cauliflower in a little oil for a quicker method.
- Add more heat to the sauce by increasing the amount of green chillies or incorporating a dash of Sriracha sauce for extra zing.
- To make the dish vegan, ensure that the soy sauce and other condiments you use are free from any animal-derived ingredients.
- Feel free to experiment by adding more vegetables like bell peppers or onions into the stir-fry for additional flavor and texture.
This Baked Gobi Manchurian recipe is a healthy, guilt-free version of a beloved classic, offering all the flavor and crunch of the traditional dish without the excess oil. Whether you’re serving it at a party or enjoying it on a cozy evening, this recipe will satisfy your cravings for something spicy, savory, and utterly irresistible. Enjoy!
