How to make Gobi Manchurian in a healthy way, without frying? Here is a recipe for Gobi Manchurian. Gobi Manchurian recipe is a most popular street food in India from Indo – Chinese cuisine. Basically Gobi Manchurian is prepared from Gobi /cauliflower florets, which are dipped in a batter and fried until crisp. Then they are tossed in a spicy Manchurian sauce and served as an appetizer.
Most important thing is, here I have tried a healthy version of Gobi Manchurian. That means I have not deep fried the Gobi, rather I baked it, until they are crisp. And then tossed in Manchurian sauce.
This is a healthy Gobi Manchurian without Maida/all purpose flour & with out Atta/wheat flour. Instead of Maida or Atta, here I have used oats flour & rice flour, for making a batter. While preparing batter making sure that, the batter is not thick nor too thin. So carefully add water little at a time and make a perfect batter. Then dip the Gobi florets in the prepared batter & arrange them in an baking tray. Bake this for about 25 to 30 mins, until they are crisp.
Furthermore you can eat this Gobi Manchurian with out any fear. Because there is no excess fat, unlike from fried items. Also Gobi Manchurian is a perfect starter or an appetizer with in vegetarian community. Usually it is served with fried rice or noodles. But you could have this as an evening starter. Most importantly, once the Manchurian is prepared, it has to be served immediately, otherwise it may turn soggy if you kept for a while.
Finally if you are looking for other Indo-Chinese recipes, please do check.
Here is a step by step photo and a detailed video of Gobi Manchurian.
Recipe Video:
Gobi Manchurian | Recipe for Gobi Manchurian | Gobi Manchurian Recipe
A healthy version of Gobi Manchurian without maida & without atta. Gobi manchurian is a most popular street food in India from Indo-Chinese cuisine. Here we have prepared baked gobi manchurian. so simple to make, healthy and tasty too.
Prep Time10 minutes mins
Cook Time40 minutes mins
Total Time50 minutes mins
Course: Appetizer
Cuisine: Indo Chinese
Keyword: crispy, Healthy, tasty
Servings: 3
Calories: 287kcal
For Batter:
- 1 cup gobi / cauliflower florets washed & chopped
- ½ cup oats flour
- ½ cup rice flour
- 2 tbsp besan flour
- 1 tbsp corn flour
- ½ tsp salt
- ¼ tsp red chilli powder
- ¼ tsp turmeric powder
For Manchurian Sauce:
- 1 tbsp oil
- 1 tbsp garlic sliced
- 1 tbsp ginger sliced
- 1 medium white onion finely chopped
- ¼ cup spring onion finely chopped
- 1 tbsp white vinegar organic
- 1 tsp soy sauce organic
- 2 tbsp tomato ketchup homemade
- ½ tsp red chilli powder
- ½ tsp salt
- 2 tbsp corn flour slurry (mixture of corn flour and water)
Making of manchurian batter:
Before making the manchurian batter, wash florets with warm water & a pinch of salt mixture. Then take out and drain the moisture from gobi florets.
Next take a mixing bowl and add the dry ingredients like oats flour, rice flour, besan & corn flour.
Then add salt, red chilli powder and turmeric powder.
Mix the dry ingredients and add water. Whisk well and make a lump free batter.
Also add the blanched gobi florets.
Mix everything well and make sure that gobi coats well with batter.
Now arrange the gobi florets on a baking tray one by one.
Bake this at 375 °F (190 °C) for about 25 to 30 mins. Once gobi baked well keep it aside.
Making of manchurian sauce:
In the meantime we prepare the manchurian sauce. For that heat a kadai on moderate flame and add very little oil.
Then add sliced garlic & ginger. Saute well until they are golden.
Further add finely chopped onion & spring onion. Saute it for 2 to 3 mins.
Similarly add vinegar & soy sauce and gently stir for a minute or two.
Also add tomato ketchup. Here I have used homemade tomato ketchup.
Give a good mix and add red chilli powder, salt.
Mix it again. Now add corn flour slurry and gently mix well until the gravy slightly thickens and translucent.
Add little water if the sauce is too thick and adjust the consistency.
Additionally add baked gobi.
Mix gently make sure that the sauce has coated well uniformly
Transfer the prepared gobi manchurian to a serving plate and garnish with chopped spring onion.
Now the tasty, yummy gobi manchurian is ready to enjoy!
Calories: 287kcal | Carbohydrates: 51g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Sodium: 1008mg | Potassium: 322mg | Fiber: 4g | Sugar: 6g | Vitamin A: 425IU | Vitamin C: 21.6mg | Calcium: 33mg | Iron: 1.5mg
Making of manchurian batter:
-
Before making the manchurian batter, wash florets with warm water & a pinch of salt mixture. Then take out and drain the moisture from gobi florets.
-
Next take a mixing bowl and add the dry ingredients like oats flour, rice flour, besan & corn flour.
-
Then add salt, red chilli powder and turmeric powder.
-
Mix the dry ingredients and add water. Whisk well and make a lump free batter.
-
Also add the washed gobi florets.
-
Mix everything well and make sure that gobi coats well with batter.
-
Now arrange the gobi florets on a baking tray one by one.
-
Bake this at 375 °F (190 °C) for about 25 to 30 mins. Once gobi baked well keep it aside.
Making of manchurian sauce:
-
In the meantime we prepare the manchurian sauce. For that heat a kadai on moderate flame and add very little oil.
-
Then add sliced garlic & ginger. Saute well until they are golden.
-
Further add finely chopped onion & spring onion. Saute it for 2 to 3 mins.
-
Similarly add vinegar & soy sauce and gently stir for a minute or two.
-
Also add tomato ketchup. Here I have used homemade tomato ketchup.
-
Give a good mix and add red chilli powder, salt.
-
Mix it again. Now add corn flour slurry and gently mix well until the gravy slightly thickens and translucent.
-
Add little water if the sauce is too thick and adjust the consistency.
-
Additionally add baked gobi.
-
Mix gently make sure that the sauce has coated well uniformly.
-
Transfer the prepared gobi manchurian to a serving plate and garnish with chopped spring onion.
-
Now the tasty, yummy gobi manchurian is ready to enjoy!