Baked cauliflower manchurian
Baked Cauliflower Manchurian offers a healthier alternative to the deep-fried version, featuring crispy cauliflower coated in a nutritious batter made from whole-grain flour and flaxseed. The dish is enriched with a flavorful sauce that combines ginger, garlic, and a touch of heat, perfect for a satisfying meal or as a
Cook time 25 min
Prep time 20 min
Ingredients:
1 cup whole-grain wheat flour2 tbsp flaxseed
1 cup almond milk
4 tbsp soy sauce
2 cups bread crumbs
1/2 tsp black pepper
1 pinch red pepper (spice)
1 head cauliflower
1 tbsp vegetable oil
4 onions
3 garlic cloves
2 tsp ginger root
2 stalks celery
1 serrano pepper
1.50 cups vegetable broth
2 tbsp canned tomato paste
1 tbsp maple syrup
2 tsp vinegar
1 tsp chili sauce
1/4 cup water
2 tbsp cornstarch
2 tbsp coriander leaves
1 short spray cooking spray oil
Baked Cauliflower Manchurian is a delicious and healthier twist on the traditional deep-fried Indo-Chinese classic. This baked version uses whole-grain wheat flour, flaxseed, and almond milk to create a nutritious coating for the cauliflower florets. Packed with bold flavors from ginger, garlic, soy sauce, and a touch of heat from red pepper and chili sauce, this dish is sure to be a hit at your dinner table.
Instructions:
- 1 tbsp vegetable oil (14g)
- 4 onions, finely chopped (60g)
- 3 garlic cloves, minced (9g)
- 2 tsp ginger root, minced (4g)
- 2 stalks celery, chopped (80g)
- 1 serrano pepper, finely chopped (6g)
- 1.5 cups vegetable broth (360g)
- 2 tbsp canned tomato paste (33g)
- 1 tbsp maple syrup (20g)
- 2 tsp vinegar (10g)
- 1 tsp chili sauce (4g)
- 1/4 cup water (60g)
- 2 tbsp cornstarch (16g)
- 2 tbsp coriander leaves, chopped (2g)
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper and lightly spray with cooking spray.
- In a large mixing bowl, whisk together the whole-grain wheat flour, flaxseed, almond milk, and soy sauce until smooth and well combined.
- In another bowl, mix the bread crumbs, black pepper, and red pepper together.
- Coat the cauliflower florets in the batter, allowing any excess to drip off.
- Roll the battered cauliflower pieces in the bread crumb mixture, ensuring they are well coated.
- Arrange the coated cauliflower florets on the prepared baking sheet.
- Bake for 20-25 minutes, turning halfway through, until golden brown and crispy.
- While the cauliflower is baking, heat the vegetable oil in a large skillet over medium heat.
- Add the chopped onions, minced garlic, minced ginger, chopped celery, and chopped serrano pepper. Sauté until the onions are translucent and the vegetables are tender.
- Stir in the vegetable broth, tomato paste, maple syrup, vinegar, and chili sauce. Bring the mixture to a simmer.
- In a small bowl, whisk together the water and cornstarch to create a slurry. Gradually pour the slurry into the simmering sauce, stirring constantly until the sauce thickens.
- Once the cauliflower is baked and crispy, add it to the skillet with the sauce. Gently toss to coat the cauliflower in the sauce.
- Continue to cook for an additional 2-3 minutes, allowing the cauliflower to absorb some of the sauce.
- Transfer the Baked Cauliflower Manchurian to a serving dish.
- Garnish with chopped coriander leaves.
- Serve the dish hot, either as an appetizer or alongside steamed rice or noodles for a complete meal.
With its delightful combination of crispy baked cauliflower and a savory, tangy sauce, Baked Cauliflower Manchurian is a guilt-free indulgence that doesn’t compromise on taste. Serve it as an appetizer or a main course, and enjoy the rich fusion of flavors with your family and friends.
Baked cauliflower manchurian FAQ:
Bake the coated cauliflower florets for 20-25 minutes at 400°F (200°C), turning them halfway through the cooking time for even crispiness.
The cauliflower is done when it is golden brown and crispy on the outside. You can check for doneness by piercing it with a fork; it should be tender inside.
Yes, you can substitute whole-grain wheat flour with all-purpose flour or a gluten-free flour blend, but the texture and flavor may vary slightly.
Store leftover Baked Cauliflower Manchurian in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to restore crispiness.
Yes, this Baked Cauliflower Manchurian recipe is vegan as it uses no animal products, making it suitable for those following a plant-based diet.
Cooking Tips:
- Ensure the cauliflower florets are evenly coated with the batter for a consistent texture.
- Use parchment paper or a silicone baking mat to prevent the cauliflower from sticking to the baking sheet.
- Adjust the amount of chili sauce according to your heat preference.
- Let the baked cauliflower cool for a few minutes before tossing it in the sauce to maintain its crispiness.
- For a gluten-free option, substitute whole-grain wheat flour with a gluten-free flour blend and use gluten-free breadcrumbs.
- Add more vegetables like bell peppers and carrots to the sauce for additional flavor and nutrition.
- Garnish with fresh coriander leaves and a squeeze of lime for an extra burst of freshness.
Nutrition Facts
4 ServingsCalories 380kcal
Protein 16g
Carbohydrates 70g
Fiber 10g
Sugar 8g
Fat 9g
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