Baked Gobi Manchurian Recipe – Healthy Cauliflower Manchurian
Cuisine: Indo-Chinese
Course: Appetizer
Diet: Vegetarian
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4-6
Description:
Baked Gobi Manchurian is a delightful, healthy alternative to the traditional deep-fried version of this popular Indo-Chinese dish. Made with tender cauliflower florets and an incredibly flavorful sauce featuring ingredients like soy sauce, homemade tomato puree, and a tangy kick from green chilies and red chili sauce, this dish is bursting with savory goodness. The cauliflower is first lightly steamed, then tossed in a savory sauce, and finally baked to perfection, achieving a crispy texture without the need for excessive oil. Perfect as a flavorful appetizer for parties or as a side dish, this recipe combines bold flavors with wholesome ingredients, offering a guilt-free yet indulgent treat.
Ingredients:
Main Ingredients:
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) | 1, cut into florets (lemon size) |
Gobi Manchurian Sauce:
| Ingredient | Quantity |
|---|---|
| Spring Onion Greens | 1/2 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 | 1/2 cup |
| Homemade Tomato Puree | 1/2 cup |
| Soy Sauce | 1 tablespoon |
| Tomato Ketchup | 1 tablespoon |
| Red Chilli Sauce (Asian style) | 1 tablespoon |
| Oil | 1 teaspoon (for frying) |
| Oil (for cooking) | 1 tablespoon |
Nutritional Information (per serving, approx.):
| Nutrient | Amount |
|---|---|
| Calories | 150-200 kcal |
| Protein | 4g |
| Carbohydrates | 20g |
| Fat | 7g |
| Fiber | 4g |
| Sodium | 300mg |
Instructions:
-
Prepare the Cauliflower:
Begin by steaming the cauliflower florets in a steamer. Add water to the steamer base, then place the cauliflower in the steaming basket. Steam on high heat for 3-4 minutes. The goal is for the cauliflower to be slightly tender but still crisp (half-cooked). Once done, remove the florets from the steamer and set them aside. -
Prepare the Manchurian Sauce:
In a mixing bowl, combine the corn flour, soy sauce, ketchup, red chili sauce, tomato puree, and water or vegetable stock. Whisk the mixture well to form a smooth, lump-free sauce. -
Stir Fry Aromatics:
Heat 1 tablespoon of oil in a wok or large frying pan over high heat. Add the finely chopped garlic, ginger, green chilies, and spring onion greens. Stir-fry these aromatics for 30-40 seconds until fragrant. -
Cook the Sauce:
Add the corn flour sauce mixture to the wok with the stir-fried aromatics. Stir continuously as it cooks for a few minutes, allowing the sauce to thicken and the corn flour to fully cook. Once the sauce has reached a thick consistency, turn off the heat. -
Coat the Cauliflower:
Toss the partially steamed cauliflower florets in the prepared Manchurian sauce. Make sure each floret is well-coated with the flavorful sauce. -
Baking the Gobi Manchurian:
Preheat your oven to 200°C (390°F). Place the sauced cauliflower florets on a baking tray, spreading them out in a single layer. Bake for 12-15 minutes, or until the cauliflower becomes crispy and golden brown, with the sauce adhering to the florets. -
Final Touches:
Once the Baked Gobi Manchurian is done, remove the tray from the oven. Transfer the crispy florets to a serving plate. Garnish with extra spring onion greens and additional chopped green chilies for an extra kick if desired. -
Serve and Enjoy:
Serve the Baked Gobi Manchurian hot and fresh. For an authentic touch, insert toothpicks into each floret and serve as a delightful appetizer. Pair with other Indo-Chinese favorites like Vegetarian Hakka Noodles for a complete meal.
Tips for Perfect Baked Gobi Manchurian:
- For an extra crispy texture, you can lightly coat the cauliflower florets with a thin layer of cornflour before steaming.
- If you like a spicier flavor, increase the amount of green chilies or red chili sauce in the sauce.
- For a healthier option, serve this dish with a side of steamed brown rice or quinoa for a complete and balanced meal.
- You can adjust the consistency of the sauce by adding more water or vegetable stock if it thickens too much.
Enjoy this crispy, flavorful, and healthier version of Gobi Manchurian at your next gathering or family meal, and experience the perfect blend of crispy and saucy goodness in every bite!
