Baked Gobhi Manchurian Recipe

A delicacy from the South of India, this low fat version of Gobhi Manchurian will satisfy your cravings without disturbing the weighing scale.

Cooking time
70 min
Preparation time
15 min
Serves
2-3
4
4
1

foodie_meter

50

Fit Foodie Recipe Score

21

Regular Recipe Score

Fit Foodie Meter was developed in consultation with the Indian Dietetic Association

This recipe scores more than the regular recipe since it is low in saturated fat in comparison to the regular recipe and is rich in vitamin C and fiber.

Ingredients

  • 1/2 cauliflower- separated into bite-size florets
  • 3 green onions
  • 1 small onion, chopped
  • 1- 2 garlic cloves, chopped
  • 1/2 inch ginger root, chopped
  • 1 tbsp tomato paste
  • 1 tsp vinegar
  • 2 tsp soy sauce
  • 2 tsp sweet chilli sauce
  • 1/2 cup wheat flour
  • 2 tbsp arrowroot powder
  • 1 tsp black pepper powder
  • salt
  • 1 tbsp Saffola oil

How to make Baked Gobhi Manchurian

 

For the Sauce:

  • Heat Saffola Oil in a pan. Cook chopped onions over medium heat till it turns transparent. Then add chopped green onions, ginger and garlic and cook for 1 minute
  • Once heated through, add soy sauce, vinegar, sweet chilli sauce, tomato paste
  • Cook on low heat for 1 min till all the ingredients are incorporated well. Tomato paste acts as a thickening agent so the sauce sticks to the cauliflower florets very well.

For Manchurian:

  • Add wheat flour, arrowroot powder, salt, pepper, water in a bowl and whisk the ingredients well to make a batter
  • Then add the cauliflower florets in the batter and mix it well so that all the florets get coated with the batter
  • Place the coated cauliflower on a baking tray and bake for 15-20 mins at 200 deg C
  • After baking, add the florets in the sauce that was prepared earlier and mix well
  • Garnish with green onions and Serve Hot!

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Comments

Yummy !! ... It tastes fab n yummy !! ...

Yummy !! ... It tastes fab n yummy !! I jz love this ..

Jun 03, 2015

4
Average: 4 (1 vote)
3
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