Baked cauliflower manchurian
Enjoy a healthy twist on a classic favorite with this Baked Cauliflower Manchurian recipe. This wholesome dish features whole-grain wheat flour, flaxseed, and almond milk for a nutritious coating, while vibrant cauliflower is baked to perfection. A savory blend of soy sauce, onions, garlic, ginger, celery, and serrano pepper creates an irresistible sauce, enhanced with vegetable broth, tomato paste, and a touch of maple syrup. Finished with fresh coriander leaves, this vegan and delicious recipe is perfect for a guilt-free indulgence. Ideal for those seeking a plant-based alternative with a flavorful punch!
- 29 Apr 2025
- Cook time 25 min
- Prep time 20 min
- 4 Servings
- 23 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 470 grams |
| Energy | |
| Calories 380kcal | 19% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 10g | 27% |
| Sugar 8g | 8% |
| Fat | |
| Fat 9g | 11% |
| Saturated 1.32g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 55ug | 6% |
| Choline 99mg | 17% |
| Vitamin B1 0.72mg | 60% |
| Vitamin B2 0.40mg | 30% |
| Vitamin B3 6mg | 38% |
| Vitamin B6 0.54mg | 32% |
| Vitamin B9 160ug | 39% |
| Vitamin B12 0.34ug | 14% |
| Vitamin C 80mg | 85% |
| Vitamin E 2.89mg | 19% |
| Vitamin K 36ug | 30% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 0.43mg | 48% |
| Iron, Fe 4.83mg | 44% |
| Magnesium, Mg 120mg | 29% |
| Phosphorus, P 330mg | 26% |
| Potassium, K 960mg | 28% |
| Selenium, Se 20ug | 36% |
| Sodium, Na 1560mg | 104% |
| Zinc, Zn 2.53mg | 23% |
| Water | |
| Water 360g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Potato and rosemary gratin
Perfectly balanced and easy to make, this comforting dish is ideal for any meal.
11 Apr 2025Spaghetti with capsicum, tomato and ricotta
Easy to make and bursting with vibrant, fresh ingredients, it's an ideal meal for any weeknight dinner.
19 May 2025Chilli, garlic and basil spaghetti
Serve with a sprinkle of black pepper for the perfect touch.
25 Mar 2025Cookies with powdered sugar glaze
Ideal for any occasion, these treats are sure to please any crowd.
10 Mar 2025Goat cheese and tomato scramble with multi-grain toast
Start your day right with this wholesome and flavorful meal.
10 Jun 2025