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!
- 23 Jan 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. | |
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